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Do's & Don'ts for summer fitness

Preparing For Summer Fitness

If you’re dedicated to a fit lifestyle, then you probably don’t see summer as a time for slacking off. Still, it’s advisable to keep some do’s and don’ts in mind when it comes to summer fitness. Using these tips will help you work toward your goals even when the temperatures soar.

1. DO: Choose the Right Clothing

Cotton is a good choice for casual wear, but it doesn’t provide the functionality you need for exercise. That’s because cotton absorbs sweat and stays wet, which can make you really uncomfortable. Choose breathable workout wear for your summer fitness routine instead. Look for labels that use terms like “moisture wicking” to avoid clothing that gets wet and stays that way.

2. DON’T: Eat Protein Before Workouts

Lean protein is a great source of energy, but it may not be your best bet before a workout in the heat. Science has shown that eating protein before exercising causes a rise in basal temperature. This means that you’ll feel even hotter if you load up on protein and then exercise in the warmer summer temperatures. Indulge in protein after your exercise session because this will help you rebuild muscle tissue. Before and during your workout, focus on keeping your temperature lower by drinking water or a slushie made from ice and a sports drink. Researchers have discovered that a lower core body temperature often correlates with improved performance in athletes.

3. DO: Have Water Within Reach

Your body needs even more water when thermometers turn red. Don’t wait until you’re thirsty before you start drinking. By then, you are already dehydrated and your performance is bound to suffer. In addition, you’re likely to experience symptoms like headache, a sluggish feeling, light-headedness and sleepiness when your water intake isn’t adequate. You definitely won’t feel or perform your best with these symptoms.

Make certain that you drink adequate water two or three hours before your workout. Then, keep a bottle of water with you throughout the session. Sip from it approximately every 15 minutes. Don’t forget to drink more water in the hours following your workout. This will help you to avoid some of the more serious effects of dehydration like nausea, vomiting and kidney failure, not to mention that you’ll feel much healthier and more energized.

4. DON’T: Stay Out In the Sun For Prolonged Periods

When it comes to fitness tips, this is one that shouldn’t be ignored. The sun’s heat is intense during the summer, and it can take a toll on your body. Slather on the sunscreen before every outdoor workout. Reapply it according to the instructions on the container to guarantee maximum protection from UV rays. If at all possible, avoid exercising in direct sunlight. Staying in the shade keeps you cooler and may enable you to complete a more intense workout despite the heat.

Similarly, it may make sense to reserve outdoor workouts for early mornings when temperatures tend to be cooler. This puts you at less risk for heat exhaustion, sun stroke and dehydration.

5. DO: Listen To Your Body

Getting in tune with your body may be the most important of these fitness tips. If you show any of the signs of severe dehydration like dizziness, extreme thirst, dry mouth, nausea and cramps, immediately stop exercising. Find a cool, air-conditioned spot where you can relax with a glass of water or a sports drink. The symptoms should begin to subside within a few minutes. If they don’t improve or even get worse, then emergency medical attention may be required.

Summer fitness sessions can be lots of fun, especially when you use these helpful Do’s and Don’ts. To learn even more about how you can get into the best shape of your life, contact My House Fitness today. Our personal trainers will help you with an exercise program and nutrition plan that will put you on the right path.