These Are the Best Hot Weather Workouts.
When it’s hot and humid outside, the last thing you want to do is sweat. So what to do if you want to train in such conditions? Exercising in extreme temperatures can be dangerous , so it’s important to choose exercises that are safe to do in the heat. Sometimes warmth is even beneficial – for example, our bodies are usually more flexible when we are warm.
However, before you even think about training, you need a hydration plan. “Maintaining proper fluid levels in the body before, during, and after exercise is critical,” Ann Malum, founder of Ambition Fitness Club, which includes workouts in hot conditions, tells Lifehacker. “It is advisable to drink water in small, frequent sips, and not to drink a large amount at once. Adequate hydration helps maintain body temperature regulation, supports cardiovascular function, and prevents dehydration.”
Because it takes time for the body to get used to exercising in the heat, Malum adds that it’s important to listen for your body’s warning signals, such as dizziness, nausea, or lack of sweating. If any of these symptoms occur, it’s important to take a break, find shade, and cool off.
In addition to that, here are seven great workout examples that will keep you motivated and even help you stay cool when it’s really warm outside.
Paddleboarding (SUP)
Anyone who has ever tried stand up paddleboarding (SUP) knows that it is much more difficult than it looks. Maintaining balance on a large longboard requires the use of the entire body with an emphasis on body stability and control. Not to mention, rowing is a great arm workout. This is a great “water” exercise for hot days that doesn’t require you to submerge yourself in water (but you’ll probably want to jump in anyway).
Stay cool in the heat with these accessories:
- Dampen this cooling towel with water and wrap it around your neck to cool you off while it evaporates.
- Blow cool breeze towards you with a hand fan.
- Stay hydrated even during long workouts with a large insulated water bottle like this one .
Yoga
Sticky on the outside? Grab a yoga mat and head to your backyard or local park to practice sun salutation. According to Malum, yoga in a hot room can provide many benefits, including increased flexibility and mental resilience. “The heat helps to relax and relax the muscles, and also promotes focused thinking,” she explains.
Go to the gym
Most gyms are pretty empty during the summer months, and the fewer people you work out, the less body heat you have to fight, making it the perfect place to be when it’s hot outside. Of course, there’s usually air conditioning as well, so use your time there wisely and plan to do your most intense workouts —weight lifting and HIIT —in there rather than outside.
Try low-impact exercises
Low-impact exercises such as Pilates and the barre are good in the heat because they reduce the extra strain on the body that can already be exacerbated by warmer temperatures. For example, doing a regular deep squat instead of a jump squat will still work the same muscle groups without additional cardio, which can confuse you during the heat.
Mobility and stretching exercises
“Mobility and stretching exercises, such as dynamic stretching or targeted mobility exercises, can also be helpful in the heat,” says Malum. “The increased temperature promotes increased flexibility and plasticity of the muscles, promoting a greater range of motion during movements. Performing mobility and stretching exercises in a warm environment can help prevent muscle imbalances, improve posture, and improve overall quality of movement.”
Swimming
It’s not a problem, but swimming is not only refreshing and a natural coolant on a hot summer day, but it’s also an efficient, low-impact cardiovascular activity that helps build strength and endurance. Another variant? Water aerobics is another low-intensity cardio exercise that also increases strength and flexibility. This is an ideal activity for pregnant women, the elderly, and people with joint or muscle problems.
Take up rowing
Rowing is another water sport that doesn’t require you to be in the water, but definitely uses your entire body. Not only does this strengthen your arms, legs, and core, but it’s another great example of low-impact cardio, which means it’s easier on your joints than, say, jogging. Plus, you can always jump into the water to cool off afterwards.