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Tips for Staying Physically Fit and Motivated During the Summer Months

Staying Physically Fit

Working out during the hotter summer months can make you want to retreat to the indoors and avoid going outside until fall. However, with some minor adjustments, you can maintain your routines and stay fit. If you are going to train outdoors, you will want to avoid the hottest parts of the day, which are from around 11 a.m. until 5 p.m.

It is recommended to work out early in the morning before heading off to work. Not only is it much cooler outside, your body will have increased energy and higher cognitive functioning throughout the day. If you are unable to get to your routines at this time, consider doing them in the evening after the sun has started to set.

If you are a night owl, you could even get in your workout routines in the evening, when it is much cooler. Just remember to wear reflective, brightly colored, or white clothing, and carry a flashlight to make it easier for motorists to see you.

One viable alternative for summertime workouts is to spend more time swimming and in the pool. There are plenty of water-type physical fitness exercises you can perform to help maintain and improve your abilities.

Regardless of the outdoor routines you prefer, remember to slather on the sunscreen and reapply frequently to protect your skin. You should also wear a baseball cap to shade your eyes, and UV protectant sunglasses. Take time to rehydrate yourself while working out by drinking plenty of water. Most people suggest drinking a small amount every fifteen minutes.

If you simply cannot handle the heat of the outdoors, look for a gym or fitness center in your area that offers short-term summer memberships. These facilities offer the comforts of air conditioning and access to a wide array of equipment you can use to ensure your entire body gets the attention it needs.

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If you are finding it hard to stay motivated, even with these various options, try implementing these tips:

  • Start listening to music to liven up your mood and motivate you to exercise.
  • Take time out to reward yourself for reaching fitness goals. Schedule a massage, go shopping, have a “cheat” day, or anything else you like.
  • Set easy-to-obtain goals. During the summer months, you will want to adjust your short-term and long-term goals. It can be harder to set higher demands on your body and, if you fall short, you can be discouraged and lose your motivation. For instance, if a short-term goal is to shed 10 pounds in a month, you might want to adjust this to losing a minimum of a pound a week for 10 weeks.
  • Don’t punish yourself if you skip working out for a day or two. If it is simply too hot outside, and you need to stay indoors, avoid feeling guilty about it. Instead, do some pushups, sit ups, or house cleaning to get in some physical activity.

After intensive workouts during the summer and throughout the rest of the year, remember to refuel your body with workout and sports nutrition bars from Promax Nutrition. Order yours today online, or call us at (888) 728-8962 for further help in selecting the right bars to fit your needs.

Information and Tips for Training in the Summer Heat

Exhausted runner

Training in the outdoors during the hot summer months is more challenging than working out during the cooler spring and fall months. As the heat and humidity increase, your overall performance tends to decrease. This is largely due to the fact that the body, on the physiological level, does not function as well. The body sweats more, which translates to dehydration. In addition, the heart rate is much higher and blood flow is reduced. As a result, less oxygen is getting to the muscles.

Sweating cannot be helped while working out, especially outdoors in summertime. Sweat is the body’s own natural air conditioning system to help cool down the body. The sweat removes excess heat from within the body. As the sweat evaporates, it cools. However, the rate of evaporation is directly related to the humidity levels. Higher humidity means slower evaporation and less cooling.

With sweating also comes dehydration, because the body is losing water, salt, and electrolytes. Further complicating matters is an increase in heart rate. Normally it will increase about four beats per minute when working out at temperatures below 75 degrees Fahrenheit. As the temperature continues to climb, heart rates can increase 10 beats or more per minute, with increases in humidity further contributing to even higher heart rates.

In addition, as sweat is released, the volume of blood flow declines, too. This means there is less blood returning to the heart and lungs to get oxygen and supply that oxygen to your muscles. Since the muscles are getting less oxygen, they cannot produce as much energy, so you will notice a slowdown in your workout routine.

However, exercising outdoors in hot summer days does have its benefits. Mainly, your endurance levels and performance will increase as your body acclimates to working out in this type of environment. Even still, there are several precautions you should take, along with these tips to ensure a safe workout:

  1. Keep hydrated. Drink a few glasses of water before starting your routine, and take along plenty of water. Remember to drink a little water about every fifteen minutes, as well as few more glasses of water afterwards.
  2. Avoid the hottest times of the day. It is best to avoid working out from around 11 a.m. until 5 p.m., as this is when it is hottest. Try to fit your routines in either before or after this time.
  3. Remember to protect your skin. Wear a high SPF rated sunscreen that is waterproof to protect your skin, even on cloudy and overcast days.
  4. Wear light colored, breathable clothing. Light colors reflect heat, and breathable clothing helps keep you cooler.
  5. Replenish lost electrolytes and salt after workouts. Eat sports nutrition bars and drink water infused with electrolytes to restore the proper levels.

Stock up on your favorite nutrition, sports, energy, and workout bars by ordering them direct from Promax Nutrition today, or call (888) 728-8962 for further assistance.

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