Suppose even the summer heat is not a valid excuse to cancel or ease your workout. Star Coach Luke Worthington shared some of the things to consider before starting training in the hot summer.
Drink, drink, drink
“An obvious recommendation that we take for granted,” says Luke. “Fluid intake during exercise affects both exercise performance and health. Under normal conditions, we should drink about 250 ml of water every 15 minutes of training (that is, for an hour’s session, you will need 1 liter of water). If we train in the heat, we should try to drink twice as much. ”
Another tip: “Don’t wait for thirst before drinking water – our bodies are not particularly sensitive to a lack of water, so by the time you feel thirsty, your body will already be dehydrated,” says Worthington. “Isotonic sports drinks have been proven to quench thirst more effectively than regular water. However, if you’re looking for a natural alternative, unsweetened coconut water contains the same minerals and is just as effective as the branded drinks. ”
Don’t trust the scales
The weight you lose during exercise is almost entirely due to water loss (with a small proportion of muscle carbohydrate stores). Burning fat is a gradual process that is not affected in any way by a single workout. If you notice a difference in weight after exercise, this is not a sign of fat loss – it is a sign of dehydration, which, if not properly designed, can lead to headaches, nausea and even fainting.
Everyone knows that it is very difficult to fall asleep during the heat. With this in mind, it is better to plan sports activities early in the morning. Strenuous exercise promotes the release of the stress hormone cortisol, which can affect sleep quality and, in the case of hot nights, make it difficult to rest at night, ”explains Worthington. “By exercising in the morning, we can use the production of cortisol to our advantage, since the body’s response to this hormone is somewhat similar to what we feel from caffeine. Increased concentration, alertness and energy levels are a definite bonus from morning workouts. In hot weather, it can be tempting to wear as little clothing as possible, ”says Luc. “But modern sportswear, in most cases, is designed to wick moisture away from the skin, thus keeping it cooler than bare skin.
Eat Properly Before Exercise
“Hot weather can lead to a lack of appetite, but if we want to exercise as efficiently as possible, we need to adequately nourish the body. In hot summers, this most likely means several small meals instead of three large ones. When I use this technique with my clients, it means consuming two smoothies throughout the day to ensure that the nutritional base is being followed. ” Try Luke’s morning smoothie recipe before your next morning workout.
1 scoop vanilla protein
1 handful of spinach leaves
¼ glasses of oatmeal;
½ tbsp. l. chopped almonds;
½ tbsp. l. flax seeds;
A pinch of cinnamon;
½ cup unsweetened almond milk
“Chopped with a food processor gives us 30 grams of protein, 30 grams of carbohydrates, 7 grams of fiber and 7 grams of healthy fats – the perfect pre-workout refreshment,” says Worthington.
Several short sets throughout the day
“Exercising while snacking is the method I use with clients who have particularly stressful and hectic lifestyles or who travel a lot,” explains Worthington. “If they find it difficult to find time for a 45-minute workout, perhaps they can find time for 7-10 minutes of activity throughout the day.”
“In hot weather, longer workouts can seem overwhelming — especially for strenuous activities like running and taking water with you — so splitting your activity into multiple sets throughout the day may be more convenient and achievable. This workout is just as effective (unless you are preparing for an endurance competition). ”
Don’t forget about the skin
“Choose a sweat-resistant sunscreen: sunburn is no fun at all. If you are exercising outdoors, then using sunscreen and renewing it regularly is a matter of course.”