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Summer Fitness Do’s and Don’ts

Summertime has arrived and with it the sunshine has inspired many to tone up, lose weight and get in shape.

Here's 10 do’s and don’ts to maximise your performance so you can enjoy working out in the heat without wilting away in the summer sun.

Summer is a great season it really opens up a whole load of potential activities to mix up your workouts; you can go for bike rides, long walks, games in the park, outdoor jogging or running, swimming in the sea on holidays.”

The motivation to get out and do something is far greater than when it’s cold and miserable outside. But there are potential pitfalls you can fall into, so here’s my guide on how to prepare yourself and get the best out of your summer workouts.

1. Do drink lots of fluid.
Hot weather and sunshine causes the body to sweat more and this will increase during even mild exercise like walking, so make sure you replace the fluids you are losing or you will run the risk of dehydration. Try to drink a pint of water about an hour before working out and also rehydrate after your workout.
2. Do get outside.
The sunshine and long light evenings won’t last forever so make the most of it while you can because before you know it it’ll be dark and cold again. Find an outdoor activity you can enjoy and make the most of it!
3. Don’t work out between 12 and 4.
The midday sun is obviously when temperatures and UV exposure is at their highest points so try to avoid this time of the day to work out in. Try working out first thing in the morning or the evenings - both great times to train!
4. Do eat sorbets and lollies instead of ice cream.
Ice cream has lots of unnecessary calories - eat sorbet or have an ice lolly.  Much lighter, less calories and more refreshing!
5. Do lower your core temp before working out.
Ice based drinks drink about an hour before exercise or having an ice cold bath or shower can lower your core temperature which will help your maximise your performance and delay the effects of the warm weather on your body.
6. Do listen to your body.
If you feel dizzy or light headed when training in the heat ease off and take it easy.  Better to have a light session than push yourself as normal and make your self ill and have to take a week off!
7. Do remember your sunscreen.
Protecting yourself against sunburn, sun stroke and harmful UV rays is really important and people often neglect the most basic protection which is sunscreen. Even when it’s cloudy overhead UV rays can still be damaging to your health so don’t underestimate the power of the sun.
8. Don’t eat protein before working out
Eating protein can increase your core temperature which when working out in warm temperatures could cause heat shock. You are much better off reloading on protein after your workout.
9. Don’t drink caffeine based drinks/supplements
Caffeine is a diuretic and when you want to stay hydrated in the heat so best to avoid these if you can!
10. Don’t wear dark colours
Wear lighter colour clothers that reflect the sun, dark clothes will absorb the heat and make you hotter!!




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