There is no doubt that summer is here! The weather is hot and humid, and for some of us, this may be a good enough excuse for completely bailing on exercising. I believe that, for Floridians, this is probably the number one reason for exercise dropout, especially for outdoor fitness programs, runners, and people who like to take their fitness outside.
In order to help you maintain your outdoor fitness regimens, here are my top five tips for staying safe while exercising outdoors in the heat:
Incorporate an extended warm-up. I recommend that your warm up is a minimum of 10 to 15 minutes in duration and should also be done in the same environment as your workout. So if you are exercising outdoors, then warm up outdoors. This will give your body enough time to acclimate and prepare for exercising in such conditions.
Lower your intensity. This may be hard for some people, especially if you have a competitive personality. However, studies have shown that body temperature is an independent determinant of heart rate, causing an increase of approximately 10 beats per minute per increase of degrees Celsius. This means that, just by being in the heat, your body is already working harder. Putting greater stress on your heart could be very dangerous and should be avoided. I would recommend using a self-evaluation tool like the RPE scale (Rate of Perceived Exertion) to ensure that your exertion rating is approximately 7-8 out of 10 at all times.
Make sure you are hydrated and consider these protocols:
– Drink adequate amounts of water throughout the day, not just during your workout. Rule of thumb – take your weight in pounds, cut it in half, and that is the minimum number of fluid ounces you should be drinking in one day (even more on the days you work out).
– Sip water periodically throughout your workout, even if you are not thirsty. If you do become thirsty, this is a good indication that you are already dehydrated. Another dehydration indicator is the color of your urine. A hydrated individual should have light yellow/clear urine. Urine that is dark yellow may indicate significant dehydration. Other symptoms may include cramps, weakness, exhaustion and dizziness.
– Consider sports drinks with added electrolytes when working out for greater than 90 minutes.
Choose an appropriate time of day to work out. This might seem obvious, but early in the morning and later in the day are the best times to avoid the sun. This could mean additional planning and routine changes (possibly waking up earlier) in order to get your workout in.
Lastly, don’t work out alone. Having a motivation buddy while exercising is always a good idea! They are able to encourage you to perform better, keep you accountable, and can execute an emergency plan if needed. Working out in a group fitness setting like Camp Gladiator ticks all these boxes.
If you would like to join us for a free month over July, please contact me. See times and locations of your local Camp Gladiator fitness classes below.
TIMES & LOCATIONS
Lake Nona Family Dentistry – Monday, Tuesday, Thursday 5:15 a.m.
Spring of Life United Methodist Church – Tuesday, Thursday 5:45 p.m.
Moss Park Elementary School – Monday, Wednesday 6:30 p.m.
Vernice Salveron-Gasper
Primary Trainer/Occupational Therapist
Phone: 321-947-9948
Email: vernicesalveron@campgladiator.com
