As the climate hots up you may want to regulate your exercise routine (Picture: Getty Images)

This summer time has been a scorcher with Brits experiencing record high temperatures and a red weather warning issued by the Met Office.

Soaring temperatures are set to hit over 30°C in the UK this week – perfect conditions for perfecting that beach-bronzed bod.

However, for fitness fanatics, runs and outdoor workouts may have already become a tad more tricky as the mercury rises. And, exercising in extreme temperatures can actually be dangerous.

So, Metro.co.uk has looked into exactly how to exercise safely when the sun’s beaming in the sky and it’s far hotter than usual.

Here’s everything you need to know:

How to stay safe and hydrated when exercising in hot weather

Exercise early or late at night

Exercising out of direct sunlight is key to beating rising temperature (Picture: Getty Images)

‘Exercising in the early hours of the day has many advantages, it’s quieter, it’s before the busyness of the day begins, and it’s a lot cooler,’ Elliot Hasoon tells GolfSupport.com.

‘Set your alarm earlier and complete your workout as early in the day as you can to ensure you avoid the higher midday and mid-afternoon temperatures.’

He means that for those who’re not an early chicken, ready till the solar goes down will likely be your second-best choice.

‘It won’t be as cool as it’s within the AM, however the warmth will likely be significantly decrease permitting you to coach with out an excessive amount of bother,’ Hasoon, founding father of EH Coaching and host of The Simply Fit Podcast, provides.

If you select to train late at evening by taking a run or stroll, be sure to be conscious of your environment by exercising in a well-lit space, carry identification however not money or valuables, and ensure somebody is aware of the place you’re.

Hydrate

A woman drinking water in the sun

Hydration is vital when attempting to get your pump on within the sizzling climate (Picture: Getty Images)

Elliot says that one of many largest issues to look out for when coaching within the warmth is dehydration and maintaining ‘optimal fluid balance’.

‘As we exercise, our body’s core temperature will naturally increase resulting in us losing bodily fluid through sweat,’ says Elliot. ‘The heat will increase our temperature further leading to even more fluids being lost through exercise.

‘You should drink about 250-300ml 30 minutes before your session, you should continuously sip water throughout the workout, and ensure that you drink between 500ml-1L post workout.’

David Wiener suggests drinking around 10 glasses of water each day in the summer months, rather than the usual six to eight.

He additionally says you want to be conscious of avoiding electrolyte imbalance.

‘Electrolytes, such as sodium, potassium, magnesium and calcium, all play vital roles, such as maintaining fluid balance, muscle, and nerve function, regulating blood pressure, among many more,’ Elliot provides. ‘So, you can supplement with electrolytes to help maintain this balance.’



Is it ever too sizzling to train?

It may be tempting to make use of the new climate as an excuse to take your trainers off and skip your session, however is it really ever too sizzling to train?

The US National Weather Service states these potential dangers after extended publicity and/or bodily exercise:

  • Caution: 26-32°C, fatigue attainable
  • Extreme warning: 32-39°C, warmth stroke, warmth cramps, or warmth exhaustion attainable
  • Danger: 39-51°C, warmth cramps or warmth exhaustion probably, and warmth stroke attainable
  • Extreme hazard: 51°C or increased, heatstroke extremely probably

We’re not prone to get past the ‘Extreme caution’ class right here within the UK, however it’s nonetheless value taking further precautions.

It’s additionally essential to take into account that ladies are usually affected by warmth sickness greater than males, attributable to their increased share of physique fats and decrease cardio energy.

Of course, whatever the temperature, for those who simply don’t really feel as much as it, or would somewhat spend your sunny day enjoyable and studying a e-book, that’s high-quality.

You don’t really need a ‘legitimate reason’ to skip a exercise. Just do it once you really feel prefer it.

Reduce session occasions or cut up them up

A woman doing yoga in the sun

Keeping out of the solar as a lot as attainable and slicing your periods down is really useful when the warmth climbs (Picture: Getty Images)

‘If you have no choice but to train in the heat, it’ll be value lowering the time you’re uncovered to it,’ says Elliot.

‘The longer you’re exterior, the extra probability you could have of changing into dehydrated and experiencing the detrimental impacts of the warmth.’

Elliot says in case your exercise is often one hour, 3 times per week, maybe you’ll be able to attempt 30-minute periods as an alternative, and do them 5 – 6 occasions per week.

‘So you complete the same amount of exercise but reduce your exposure by 50%,’ he explains.

‘You could also look at splitting up your workouts, perhaps you can carve out 30 minutes in the morning to get the first half down before the sun rises and you can then wrap up your session later in the day.’

Forget your PB

Heatwaves should not the time to be breaking information (Picture: Getty Images)

It may be tempting to proceed challenging yourself, regardless of the weather.

However, David, training specialist at fitness app Freeletics, states: ‘Exercising in the hot weather puts an extra strain on the body, so it’s essential to know your limits, and pay shut consideration to your physique and what it wants.

‘It’s additionally actually essential to keep in mind that the warmth will have an effect on your exercise, so don’t push your self too onerous, and take common breaks in order that your physique can settle down and you may tackle water.’

Dress appropriately

Donning applicable exercise gear will assist to maintain you cool (Picture: Getty Images)

‘Function over fashion is key if you’re coaching outside within the warmth,’ says Elliot.

‘Wearing lighter coloured, sweat-wicking clothes will be favourable. Not only do we want to focus on keeping our core body temperature lower, but we also want to ensure we’re snug too.

‘The heat will already be an element of discomfort and you don’t need to add poorly becoming apparel on prime of this too.’

And, David provides that heat-friendly materials: ‘Can help you avoid the skin irritation, breakouts, or heat rashes.’

You must also think about your equipment and think about carrying a bum bag that holds water, sun shades, and sunscreen.

Elliot additionally advises making use of sunscreen earlier than you head out to train to remain secure within the solar.

Listen to your physique

Knowing your limits in terms of train is essential regardless of the climate (Picture: Getty Images)

Elliot says that your physique should wrestle to regulate to the warmth even once you comply with all of those tips to the letter.

‘Listen to your body and the signs it gives you,’ he says. ‘If you’re feeling faint, dizzy, or just too sizzling, cease.

‘Start with shorter exercises, longer relaxation intervals and decrease depth periods. You can enhance the depth as your physique adapts. Initially simply deal with conserving your self as wholesome and secure as attainable.

‘The transition will take time so be patient with your body and continue to eat and sleep well to support your body as it adapts.’

‘It can be dangerous to push yourself hard in extremely hot weather, when you’re not accustomed to it,’ says Doctor Clare Morrison, GP and medical advisor at Medexpress.


MORE : How to maintain cats cool in a summer time heatwave


MORE : Heatwave to make UK’s plague of wasps ‘worst for years’

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