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Exercising In The Summer Heat

As we round the corner into spring and summer there’s a few things we need to remember when exercising. As the temperatures rise it can affect the way our bodies perform. Higher temperatures and heat when exercising aren't necessarily dangerous, it's how our bodies handle it that can pose potential risks. If you are feeling extra fatigued or a little sore this summer, pop into Humphris Health and let our expert Physiotherapist in Melbourne sort you out


Time of day


In winter, everyone knows the pain of wanting to go for a morning run or squeeze in a work out before work but it's too damn cold and dark. Leave the lunch time workouts for winter and make the most of sunny summer mornings. Avoid exercising at the hottest time of the day. Go for early morning or late afternoon evenings and it'll make your workouts a little easier and a lot less sweaty. 


Shade vs Sun 


Getting out in the sun is great. Everybody loves a healthy glow and a dose of vitamin D but too much of a good thing can be dangerous. During the hotter months make sure any intensive outdoor activity is well shaded. Getting sunstroke isn't worth the risk and your body will hate you for it. Working out in a bit of shade is going to give you the relief you need to work longer and stronger!


Keep cool 


Give your body all the extra help you can. Workout in lighter colour, moisture wicking activewear. That way you’ll be that little bit cooler even when it's 30 degrees outside. Consider changing your morning run to a morning swim, or even take it indoors to an air conditioned gym. If the heat is making exercise too hard, don’t push yourself too hard. 


On the other hand if you like the heat when exercising you're not alone. With hot yoga and pilates classes more popular than ever, the benefits of upping the temperature during your workout is no longer a secret. Working out in summer temps means your muscles are more flexible, your body can detoxify itself and sweat more, and in turn, you can burn more calories. 


Stay hydrated 


Staying hydrated is always important but in the heat, it’s crucial. Your body needs water during any exercise. Having enough fluids means your muscles avoid cramping, your body fights fatigue, and you can sweat to cool yourself down.The higher the heat the more you sweat so make sure you’re putting enough water back into the tank after each workout. 


Fatigue 


Working out in the heat means a lot of the time your workouts are at a higher intensity for a shorter amount of time. If you're working like this you have to be aware of safety. Exercising in heat and suddenly stopping or pushing yourself too far can result in earlier fatigue or even fainting. Look after yourself during workouts and pay attention to your body. Heat can do wonders for your workout but if you start to feel light headed, dizzy, or nauseous, take a break and drink some water. Don’t neglect your warm down or cool off periods after work outs too. These will help with recovery and ensure you're feeling up to it by the time your next work out rolls around.