Tips for safe sum­mer work­outs

THE HEAT IS ON... SO IT’S TIME TO GET OUT­SIDE AND GET MOV­ING! HERE ARE OUR TOP TIPS FOR SAFE WARM WEATHER WORK­OUTS, PLUS OUR PICK OF THE EX­ER­CISE APPS

Good Health (Australia) - - Content -

On top of the usual tips about ex­er­cis­ing in warm weather – wear sun­screen, avoid the hottest part of the day, drink lots of wa­ter – here are some ex­tra things to keep in mind.

Heat isn’t the only thing to fac­tor in; also con­sider the hu­mid­ity. Our bod­ies cool them­selves dur­ing ex­er­cise through sweat­ing, but this process won’t be as ef­fec­tive when it’s hu­mid as the air is full of wa­ter vapour, mak­ing it harder for sweat to evap­o­rate. On the other hand, a dry, desert-like cli­mate means sweat evap­o­rates far quicker so you’ll lose much more fluid.

Stay well hy­drated through­out your work­out, as this rapid evap­o­ra­tion can make it hard to tell how much fluid you’re los­ing while ex­er­cis­ing. »As

well as look­ing at the con­di­tions the day of your planned work­out, as­sess how the previous day went. “It’s very im­por­tant with those who ex­er­cise reg­u­larly to take into ac­count the phys­i­cal ac­tiv­ity, fluid in­ges­tion and diet of the previous day,” says ex­er­cise psy­chol­o­gist Jaime Roberts.

Try to avoid ex­treme tem­per­a­ture changes. Cool your­self down grad­u­ally af­ter a work­out, whether that’s tak­ing a warm-down lap in the park or hav­ing a luke­warm shower post-gym. If it’s too hot to ex­er­cise out­side, go for a swim in­stead. It’s a low­im­pact, to­tal body work­out – and a great ex­cuse to sched­ule in a beach day.

Lis­ten to your body! If you ex­pe­ri­ence weak­ness, muscle cramps, de­hy­dra­tion, dizzi­ness, con­fu­sion, rapid heart rate or a headache – STOP your work­out. Get out of the heat and re­hy­drate.

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