How to exercise in hot weather, according to the experts: running heatwave
– avoiding midday sun and picking shaded areas. “We simply need to minimise heat exposure,” adds Dr Wilson. “It sounds really stupid to say, but don’t go for a run in the heat of the day, when the sun is strongest.”
Then, consider switching up the type of exercise you’re doing. Professor Wilson explains that doing strengthening or muscular training in the heat can actually boost your performance. “In anything from the 1500 meter to marathon length runs, we see a drop in performance of up to 5%. But in strength and power sports, like 100 metres or 200 metre sprints, we see great times in the heat.”
That’s because muscles thrive when they’re warm, so being able to be flexible with your workout routine is important. “Doingis better than long sessions during hot weather,” says Susie. “Remember that a 20 minute workout has positive health effects and it is the number of days you exercise that matters most. If you normally run, consider a brisk walk instead, and yoga and pilates are good forms of exercise to consider.
The most important takeaway of all of this is to show your body a bit of compassion. It’s annoying that you might not be running as fast or lifting as heavy or jumping as high, but it’s not your fault that there are external factors working against you. “Exercising in hot weather puts extra stress on the body – so just know that less is more,” agrees Susie. “If you experience any symptoms of heat related illness, stop exercising and seek air-conditioned comfort fast.
So, bookmark the weather forecast, plan accordingly and take some extra rest days to have picnics in the park this summer.on Instagram for the latest workouts, delicious recipes and motivation from your favourite fitness experts.Sign up for workouts, nutritious recipes and expert tips. You'll also get a free Beginner's Guide To Strength Training.
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