Summer work out tips

Summer work out tips

 1. Adjust your body temperature

Hop into a cold shower before your workout .A pre-exercise cool down improves performance in the heat — probably because it lowers your  heart rate as well as core and skin temperatures.

Summer’s heat and humidity shouldn’t keep you from exercising — you just need to take precautions. To stay safe and prevent dehydration and heat-related illnesses, follow these guidelines:

1. Exercise in the morning or evening, when temperatures are lower.

 2. Wear as little clothing as you can, but make sure it’s not too tight and doesn’t chafe.

 3. Deflect sun with white or light colors and a hat.

 4. Use water-resistant sunscreen (re-apply it hourly).

 5. Work out in shaded areas as much as possible

.6. Before, during, and after exercise, avoid alcoholic or caffeinated beverages. They’re diuretics, so they’ll take fluid out of your body when you need it most.

 7. If you’re exercising less than two hours, drink water before and during the activity (6 to 8 fl oz every 15 minutes).

 8. If you’re exercising for more than two hours, drink 12 to 20 fl oz water 15 to 30 minutes before exercising.

 9. After exercise, make sure you drink enough water to completely quench your thirst.

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Martin Farrugia is a Personal trainer, Premier fitness instructor, Premier sports injury therapist, Premier indoor cycling and an I.T.I.C massage therapist with over 20 years experience in the fitness business. He is Military backboned in S.A.R and the National record holder of 30hr indoor cycling 2010.