Just when you’ve finally picked up a fitness routine, the universe turns up the heat! Yes, summer in the UK has officially sprung! But fear not! You can keep up with your fitness goals while staying safe and cool. With the heat on the rise, we’re diving into 8 sun-kissed tips from the fitness pros at Live Football Tickets to keep you fit, fine, and fabulous all summer long!
1. Keep Pace with the Heat: Stefan Balkenende, the fitness guru at Live Football Tickets, reminds us that our hearts work harder in the heat, so we might not be as swift. He estimates that your running pace will slow down by 6 to 10 seconds per km, for every five degrees increase in temperature .Use a heat adjusted pace calculator to match your exercise intensity with the temperature. Think of it as your personal sun-time translator!
He says: “Your heart will need to work harder when you are working out in the heat. This means you would need to expect a slower running pace than before. Though the heat effects may differ based on individuals, running slower ensures your body to function healthily under the sun.”
2. Cool Mists and Sun Kissed Skins: We often forget that slapping on some sunscreen can be a game-changer! Combine that with cooling face sprays, ice towels, or cooling pads, and you have yourself a portable summer oasis. Remember, your skin is your largest organ, so let’s keep it glowing, not roasting!
He says: “Exposing yourself to the sun during workouts may impose dangers to your skin. Therefore, it is vital to take care of your skin health by applying a sun cream with a sun protection factor (SPF) over 30. If you are going out for a swim in the heat, water resistant sun creams may be a better choice for you.”
3. Yoga – Your Summer Bestie: Just because the heat is on doesn’t mean you can’t stay fit. Swap your regular cardio for something like swimming or yoga. Remember, it’s all about balance, and that includes sun salutations under the morning sun!
He says: “If you don’t want to miss exercising outdoors, switch running and hiking to swimming, or yoga. Reduce the tensity and duration of your normal exercises too. Short sessions usually work better in hot summer, putting less stress on your body than long, cardio workouts.”
4. Furry Friend Fitness: Got a four-legged workout buddy? Keep them safe and cool too. Stefan recommends areas with shade and to carry a portable water container for your pup. Remember, paw-parenting is a summer sport too!
He says: “Exercising in the heat may help destress your dogs, but don’t risk overdoing it. During summertime exercise, dogs could get heat exhaustion too so it’s important to watch for any signs they show and make sure they stay cool in summer.”
5. Dress Light, Feel Right: Stefan’s top advice for the summer? Loose, light-coloured clothing. Let your skin breathe and your sweat evaporate. It’s all about staying cool and looking hot!
He says: “Avoid clothes that might restrict your movement or trap your body. When there is a heat wave, you may find light-coloured and loose-fitting clothes more comfortable as they allow air to flow over and your sweat evaporates.”
6. Hydrate, Hydrate, Hydrate: Hydrate before, during, and after workouts. Don’t forget to snack on water-rich foods like watermelon and cucumber. Because who said you can’t ‘eat’ your water too!
He says: Drinking one or two hours before your workout reduces your risk of becoming dehydrated faster and prepares your heart and body for your physical activity. Sports drinks with electrolytes would work more efficiently to help your body rehydrate. Eating water-rich food – such as watermelon, cucumber, lettuce, strawberries, tomato or an ice lolly – also helps with your body’s hydration level.”
7. Listen to Your Body: This tip is all about love! Love for yourself, that is. If you’re feeling dizzy or weak, stop immediately. And if you’re still feeling unwell after a cool down, make sure to seek medical help.
He says: “If you notice heat exhaustion symptoms such as dizziness, nausea and weakness, or other heat-related illnesses, pause immediately. You shold hide in the shade or go to an indoor place with air cons fast. Drink a sports drink and wash your face with cold water if you can. It is unsafe to push against your limits, especially during a heat wave.”
8. Smart Timing is Everything: Stefan advises us to time our workouts right. Avoid being under the sun when it’s the hottest. Early morning or after sunset are the best times to get moving.
He says: “Generally, we don’t recommend exercising outside when the temperature reaches 35 degrees. Check heat alerts and health warnings before going out. If you still feel the need to exercise in warm weather, either do it earlier in the morning before sunrise or try it later in the afternoon or after sunset.”
Medication & the Sun: Some medications can make you more sensitive to the sun and the heat. So, if you’re on meds, make sure you talk to your pharmacist about any sun-related precautions you should be taking. Let’s not let our meds meddle with our summer fun.
So, there you have it! Our summer survival guide to keep you safe, fit, and fabulous. So go on, grab that sunscreen, fill up that water bottle and dive headfirst into the most sizzling summer yet!
SophisticateQueen 