July 2008, Brett

Warm Weather Workouts

When summer rolls in, making you feel like you are constantly sitting next to a too hot heater, the last thing on your mind may be going outside for a good solid workout. And that is probably a good thing. Exercise in the heat of summer is a lot like workouts in the winter: you have to plan ahead. Here are some suggestions for making your summer activities be safe, productive, and (gasp) even enjoyable!

Watch the thermometer—Yes, it is true, summer tends to get somewhat warm. To better deal with the rising temperatures, it helps to get your activity in earlier in the day before the heat sets in, or save your workout for later in the evening. Both of these approaches have their downfall in the longer hours of the day during summertime; it may be very early or very late. Another option is to shift your workouts indoors. Air conditioning can be a lifesaver if your schedule doesn’t give you the flexibility to be outdoors.

Here comes the sun—The sun is an important part of being healthy (exposure to the sun allows for the production of Vitamin D), but too much of a good thing can be trouble. Temperature is only one aspect of the sun, even if it is the most noticeable. When you are active outside, those early morning or evening workouts limit your exposure to UV rays that can lead to sunburns or even skin cancer later in life. Exposure to these rays is cumulative, so even if you only go out for short periods you are still at risk from too much sun. If you can’t get out of the sun, make sure you wear sunscreen (at least 30 spf) that is water and rub proof. Put the sunscreen on at least 15 minutes before you plan on going outside since it needs that long to take effect.
Dress appropriately—Little changes to your clothing choices will help you in both the temperature and sun exposure departments. Where possible, wear clothing that allows for air movement and doesn’t let your sweat just soak into the clothing. Many synthetic materials are great for this, but cotton doesn’t do so well. Wear a broad rimmed hat when working in your garden or walking, or if that is a bit much at least wear a hat to protect your head and face. Did I mention sunscreen?
Drink it up—Water and other liquids are critical when exercising in the heat. Plan on drinking at least 8 ounces of water before your activity, and another 8 ounces every 15-20 minutes during your workout. Sport drinks can be good if you are out for a long time in the heat since they replace important minerals that you lose in your sweat. Cold beverages can help keep your core body temperature in a healthy range, but don’t gulp them. Not only will you prevent a “brain freeze,” but you will absorb the liquid better with sips.
Make a change—One of the nice things about summer is that there are so many options available. Try a new activity or sport; you may find you really enjoy the variety. Your body tends to adapt to activity quickly, throwing a new activity for it to respond to can give you more results for the same amount of time.

Enjoy the warm weather this summer; people tend to be more active during the warm weather months since there is so much possible. By being safe from heat, sun, and dehydration will allow you to get so much more out of your workouts. If you have questions on this or any other fitness topic, contact Brett at bmciff@utah.gov or join the Move it! list serv by sending a blank email to join-moveit@list.utah.gov. Keep moving!

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