Wow, it’s been HOT-HOT-HOT lately!

But you know that weather (hot or cold, wet or dry) is not an excuse for not exercising, right? There are some exceptions, of course – don’t go outside during an electrical storm or hurricane or tornado – but the recent heat is not enough to stop exercising.

We just need to exercise smart when it’s hot.

• Pay attention to your body’s response to the environment. Can you still breathe easily? Can you still talk while you’re moving? Is your heart rate staying below 80% of its maximum? Are you still sweating?
• Don’t push it – this is not the time to add distance or reps, or increase speed or weight.
• Take water breaks. Or bathroom breaks. Or just breaks.
• If you exercise outside, go early in the day or late in the day. Avoid the hottest part of the day.
• Split your workout into shorter intervals. These aren’t speed intervals – just partial workouts. Instead of one 60 minute workout, try three 20 minute workouts throughout the day (think creatively).
• Wear sunscreen if you’re exercising outside.
• Stay hydrated! Start drinking water an hour before you exercise, drink (sip) while you exercise, and keep drinking for a couple of hours after you exercise. Replenish what you’ve lost through sweating. Don’t chug it, though. At a certain point, you’ll need to consider replenishing minerals, too. We’re not fans of sweetened sports drinks, but there are some brands of enhanced water (check for sugars!) that aren’t too bad. Or drink a glass of watered down fruit juice, and make sure you’re eating lots of vegetables and whole grains.

This is all true for your kids, too – whether they’re “just playing” outside, or are in an organized sport.

This entry was posted on Friday, July 9th, 2010 at 11:19 am and is filed under Exercise and fitness, Fitness Friday, Healthy Kids. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.