Hey there, team Summer’s here, and that means the heat is on. But don’t let those rising temperatures get in the way of your gym goals. With some smart strategies, you can still crush your workouts even when it’s sizzling outside. I’m sharing my top tips, drawn from over 10 years of coaching experience including training and coaching clients in the hot climates of Gibraltar, Morocco, and Spain. Let’s dive in!
1. Stay Hydrated
Water is your workout buddy, especially in the heat. Start drinking water well before your gym session and keep sipping throughout. Aim for 16-20 ounces an hour before you start, and keep that water bottle handy during your workout. If you’re in for a tough session, consider a sports drink to replenish lost electrolytes.
2. Pick the Right Time
The timing of your workout can make all the difference. Try to hit the gym during cooler parts of the day, like early morning or late evening. If your gym isn’t air-conditioned, this is even more crucial. Steer clear of peak sun hours (10 a.m. to 4 p.m.) to avoid overheating.
3. Dress for Success
Wear lightweight, breathable clothes that wick away sweat. Look for moisture-wicking or quick-dry gear and choose light colours to reflect heat. If you’re exercising outside, a hat or visor can provide extra shade and keep you cooler.
4. Ease Into It
Give your body time to get used to the heat. Gradually ramp up the intensity and duration of your workouts over a couple of weeks. This helps your body adapt and reduces the risk of heat-related issues.
5. Adjust Your Routine
Hot weather can make high-intensity workouts tougher. Consider switching to lower-impact activities like swimming, yoga, or Pilates. If you’re sticking with high-intensity training, cut back on the duration and take more frequent breaks to cool down.
6. Cool Down Properly
Take extra time to cool down after your workout. Stretch in a shaded area and bring your heart rate down slowly. A cold shower post-workout can help lower your body temperature quickly.
7. Listen to Your Body
Pay attention to how you feel during your workout. If you start feeling dizzy, nauseous, or overly sweaty, those could be signs of heat exhaustion or heat stroke. If you notice these symptoms, stop immediately, move to a cooler place, and hydrate.
8. Eat Smart
Light, easily digestible meals before and after your workout can help maintain your energy levels. Focus on foods with high water content, like fruits and veggies, and avoid heavy, greasy meals that can make you feel sluggish.
9. Use Cooling Gear
Cooling towels, fans, and ice packs can be lifesavers in the heat. A cooling towel around your neck or a handheld fan can provide immediate relief. Ice packs on your wrists, neck, or temples can help lower your body temperature fast.
10. Leverage Tech
Modern tech can help you stay safe and effective in hot weather. Fitness apps and wearables can monitor your heart rate and hydration levels. Some apps also provide heat index warnings and suggest workout adjustments based on the current weather.
Working out in hot weather doesn’t have to slow you down. By staying hydrated, dressing appropriately, picking the right time, and listening to your body, you can still make the most out of your gym sessions. At The PT Company, with over a decade of experience, we’ve helped countless clients navigate workouts in hot climates like Gibraltar, So, trust us—you’ve got this. Stay cool and keep pushing towards your fitness goals, no matter the temperature outside. Keep moving!
Commentaires