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With steadily warming temperatures and more hours of sunlight,[url=http://cheapsoccercleatswithfreeshipping.webmium.com/][b]cheap soccer cleats[/b][/url], the summer months certainly provide ample motivation to get outside. But it's important to keep some precautions in mind when you're working out in the summer heat.
Fitness experts agree that the first step is to moderate the intensity of your regular workout. "Increase your exposure to heat slowly,[url=http://cheapsoccercleatsonlinestore.blogspot.com/][b]cheap soccer cleats[/b][/url], particularly if you live in part of the country where it's hot and humid,[url=http://woolrichoutletde.albirank.net/][b]Woolrich Arctic Parka Woolrich Online Shop Woolrich Damen Parka Woolrich Deutschland Outlet[/b][/url]," suggests Melissa Johnson,[url=http://cheapsoccercleatswithfreeshipping.webmium.com/][b]soccer cleats for sale cheap[/b][/url], executive director of the President's Council on Physical Fitness and Sports in Washington,[url=http://duveticavestesfr.halod.com/][b]Doudoune Duvetica Femme online shop[/b][/url], DC.
Start out with a 30-minute routine. If the heat still feels like too much, break up your workout into two 15-minute intervals,[url=http://monclerjackedeutschland.albirank.net/][b]http://monclerjackedeutschland.albirank.net/[/b][/url], says Johnson, so you can ensure that your body won't get overheated.
"As you work out, you will build more tolerance to the heat," explains Meg Jordan,[url=http://discountparajumperssaleonlinestore.webmium.com/][b]http://discountparajumperssaleonlinestore.webmium.com/[/b][/url], PhD,[url=http://2013rogerviviershoessales.blogspot.com/][b]http://2013rogerviviershoessales.blogspot.com/[/b][/url], RN, editor in chief of American Fitness Magazine, the official magazine of the Aerobics Fitness Association of America. "Your body will acclimate to the heat in terms of sweating more,[url=http://giuseppezanottiweddingshoes.webmium.com/][b]giuseppe zanotti wedding shoes Shop[/b][/url], opening more pores,[url=http://woolrichoutletde.albirank.net/][b]Woolrich Deutschland Outlet[/b][/url], and thereby the sweat evaporating."
Here are some other tips to keep in mind when exercising during the summer months:
Stay hydrated
Drink water before and after you work out, says Johnson. If you plan to exercise for more than an hour and a half, bring water with you and drink it. Also,[url=http://duveticavestesfr.halod.com/][b]http://duveticavestesfr.halod.com/[/b][/url], at the end of your workout,[url=http://woolrichoutletde.albirank.net/][b]http://woolrichoutletde.albirank.net/[/b][/url], try a sports drink to replace electrolytes and glucose. Keep in mind that thirst is not always a good indicator of hydration, says Jordan, so drink enough fluid to bring your body weight back to pre-exercise levels.
The right time
Exercise during the cooler parts of the day, suggests Johnson. Because there are more hours of sunlight, evening workouts are more doable.
Summer dress standards
"Wear permeable clothing that allows for the evaporation of sweat,[url=http://discountparajumperssaleonlinestore.webmium.com/][b]2013 Parajumpers Jackets On Sale Parajumpers Parka Coat Online Store[/b][/url]," says Jordan. These fabrics are usually made from natural fibers and wick away moisture from the body. "Also wear light colors because they reflect the sun's heat," adds Johnson.
Sun protection
Don't forget to apply a layer of SPF (Sun Protection Factor) lotion - 25 or greater - to all exposed areas before heading outside. And don't let an overcast sky fool you; ultraviolet rays are still powerful on a cloudy day,[url=http://duveticashoponline.blogspot.com/][b]http://duveticashoponline.blogspot.com/[/b][/url].
Sole ventilation
To keep feet cool and comfortable, invest in a pair of walking or running shoes with adequate ventilation, suggests Jordan. Look for sneakers with an upper made from a breathable material like mesh.
Summer sports
Try different outdoor activities, like swimming and bicycling. Johnson also suggests hiking or biking in the park. "Public areas offer many possibilities for outdoor recreation," she says. "Explore them and discover what you enjoy."
Around the house
Simple household tasks, such as gardening, can also provide a means of exercise during the summer months.
Listen and learn
Finally, listen to your body. "When you're feeling dizzy or nauseous, it could be symptoms of heat-related illness," explains Johnson. "Stop and rest if you need to."
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