Tips For Working Out In The Summer Heat
Summers at the Jersey Shore are certainly fun but with a Jersey Summer comes heat and humidity. At times, the days can be brutal due to the humidity. When it is humid out, most of us don’t want to be outside and the thought of exercising in the heat can be exhausting. But more often than not, we’ve spent the Spring and the latter part of the Winter getting our bodies in shape for the Summer. Usually our Winter holiday bodies are not the same as our Summer bodies. So as the weather warms up a little we begin to exercise more, drink extra water, and start to watch what we eat. Working out in Spring weather is much easier than in the Summer heat. However, that does not mean that Summer exercise is completely off limits.
Below are a few tips on how to keep on working out, despite the Summer heat:
#1. Get a gym membership
This may not be an option for everyone but working out at a gym can make exercise easier during the summer. This option allows for you to have full access to gym equipment as well as being able to remain out of the hot summer sun. This may not be an option for everyone due to expenses; however, if it is an option then take advantage of your membership by exercising indoors in the air conditioning.
#2. Purchase an at home workout program
If you do not have access to a gym membership or are not quite comfortable in a crowded gym, then you can find a workout program online that you can purchase. There are thousands of workout programs that you can buy online that are catered to your needs and goals. Most can be completed without intense equipment. By purchasing one of these programs you will be able to workout in the comfort of your home and be able to stay out of the sun.
#3. Enjoy the many free workout classes online
If you can not afford a gym membership or an at home workout program, there is no need to panic. There are plenty of at home workout routines online for free! Simply go onto Youtube and search for a guided workout program of your choice and get to moving. This option is free and easy, anyone can do it as long as you have a smart device and access to the internet.
#4. Go for a swim
If you are fortunate enough to have a pool then keep cool this summer and burn calories by swimming up to an hour a day. If you’re new to swimming, start with 20 minute workouts, 2-3x/week. Strokes to include for a full body workout include: the backstroke, breaststroke and lap front crawl. No pool? No worries! Head to the beach and practice in the ocean. Make sure you observe lifeguard and water conditions. Swim parallel to the shoreline to avoid rip currents. Be mindful of others and yourself in the ocean.
#5. Exercise in the morning
The hottest part of the day is between 10am and 3pm. There are many benefits to exercising in the morning besides beating the heat— it sets a healthy tone for the day, people tend to sleep better, it revs up our immune system by lowering our body’s inflammation, keeps blood sugar in check, and more.
#6. Stay Hydrate
Our bodies are about 60% water. We need water to survive and our body especially needs water when we are hot. When you are outside in the heat, your body will sweat in an effort to cool you down. In that process your body is expelling water. This is why it is important to drink water as you are exercising or putting yourself in a situation where you are going to sweat. Rehydrating is key in order to keep your body’s water balance stable. Without that balance, your body can and will go into a state of dehydration; which is a condition that can lead to many unpleasant symptoms such as: headache, fatigue, grogginess, and in extreme cases hospitalization. The easiest way to avoid dehydration is to carry a water bottle with you everywhere, as a constant reminder to drink it.
#7. Know and listen to your body
Being able to understand your body and its needs is an important relationship. Especially important if you are exercising in the heat. You have to be able to know your body’s limits. What it can and can’t do, how much water it needs, and what foods you need to refuel yourself afterwards. This relationship is crucial to build in order to help understand and maintain your body’s overall health.
#8. Always be aware of the weather
Summer weather at the Jersey Shore can be pretty extreme. One day we can have a perfect sunny beach day and the next we can have a severe thunderstorm. In addition to that, summers are known to have pretty high temperatures outside. High temperatures that call for heat advisories are not the best weather conditions to be working out in. The best tip that we can give when it comes to workouts and weather is to plan your workouts in advance. Watch the weather and base the time you’ll workout on that—whether you’re going to work out in the morning or do an indoor exercise routine instead.
The key here is to keep your body moving all year long not just when it is bathing suit season! And remember to always apply and re-apply your sunscreen, especially after swimming and sweating.