How to Stay Cool During Hot Outdoor Workouts
By Geo Chang, personal trainer
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As we are in the thick of the dog days of summer, working out in the outdoors can be problematic as well as dangerous. Heat and humidity can complicate your efforts when you take your training outside. Warm weather and longer days are an open invitation to exercise outdoors, but there are precautions to take into consideration when we no longer have access to our cool air conditioner.
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Here are some tips to help keep you cool and improve your performance during the hottest summer days!1) Since evaporation of sweat helps you keep cool on those humid days, even a gentle breeze can help you keep cool. Try bicycling instead of playing tennis, for example.
2) We live in a fashion-centric city and we all love wearing black, but try incorporating color into your sports gear. Wear light colors on hot days so radiant heat is less likely to be absorbed via your clothing. Lightweight, loose clothing can also help, especially if you have a moisture-wicking fabric that can keep moisture away from skin and dry quickly.
3) Avoid the strong, mid-day sun and train during the cooler parts of the day like the morning or late evening and stick to the shady areas rather than direct sunlight.
4) Drink PLENTY of water before, during, and after your workout. Look for a sports drink with electrolytes to replace what your body loses via sweat. Drink about 10 ounces every 20 minutes, and 16 ounces after exercising.
5) Always be sure to wear plenty of sunscreen on a regular, consistent basis. Constant and direct sun exposure can lead to skin disease as well as age you much quicker than you\’d like.
6) Listen to your body. Stop if you\’re feeling faint, light-headed, or nauseous.
Let\’s end this summer with a bang!
Happy workout!
Geo Chang, C.P.T.
Geo\’s FITNESS TIP OF THE MONTH
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Summertime! We\’re spending a lot of time outside, which means plenty of time having fun under the sun. We intake most of our Vitamin D from the sun during these warm summer months, but we\’re also at our highest risk from sun damage during such high exposure. You may have glowing, beautiful skin today, but how will you look and feel 5 years from now? That\’s why it is highly important to protect your skin with a good sunscreen.
When selecting a sunscreen, purchase one with an SPF of 15 or higher. You should select broad-spectrum or full-spectrum sunscreen, as it is designed to protect you from both UVA and UVB rays. Also, be sure to apply 30 minutes before sun exposure to allow the ingredients to fully bind to the skin, and reapply the same amount every 2 hours.
