Summer fitness tips: do’s and don’ts to remember while exercising in hot weather | Health

With the arrival of the summer season, there are multiple motivations that inspire people to sweat it out and shed it slack. Experts say people are more likely to lose inches during the summer season because summer, unlike winter, when flab can be hidden in layers of wool, summer is all about beaches and pool parties, which are the best time for people to be there. should look like. However, training in the summer season has its own rules, especially when you look at outdoor workouts. From choosing the right workout gear, snacking, knowing when to hydrate to listening to your body is important while exercising during the summer season. (Also Read: Expert Offers Summer Fitness and Workout Tips to Shed Pounds)

Exercise has numerous health benefits, and research shows that it reduces the risk of heart disease, stroke and diabetes. It’s also good for your brain, and a study conducted at the University of British Columbia found that regular aerobic exercise increases the size of the hippocampus, the area of ​​the brain involved in learning and verbal memory.

Fitness expert Mukul Nagpaul, Fit India Movement Ambassador and founder of Pmftraining on the dos and don’ts to keep in mind while exercising in the summer season:

Choose the right clothes

Look for dry fit clothes as it can dry very quickly which is very helpful when sweating as cotton is generally preferred by many people in summer but cotton is good for casual wear but not for sports, because cotton absorbs sweat and becomes heavy which can be quite uncomfortable

Hydrate well

Our body is made up of 50-70% water and in summers we need more water for the body to function properly so you should aim for at least 2-3 liters of water and you will need more water depending on your activity level and if you sweat more, you need more water.

– Do not wait until you are thirsty as this is a sign that you are already dehydrated, which will affect your performance during your workouts.

– Remember to drink more water in the hours after your workout. This will help you avoid some of the more serious effects of dehydration, such as nausea, vomiting, and kidney failure, not to mention leave you feeling much healthier and more energized.

Listen to your body

Tuning in to your body is perhaps the most important of these fitness tips. It is very easy to get carried away when you are exercising or during a competition, so if you show any signs of dizziness, extreme thirst, nausea, cramps or dry mouth, etc., stop the activity immediately and find a cool place to relax and have a sports drink. Once you feel better, try to rest or start the activity slowly, but listen to your body

Don’t stay too long in the sun

During the summers, the heat from the sun is very intense, which can have a negative impact on your body. It is important not to be in the sun between 10 a.m. and 3 p.m., as the sun is strongest at that time. If possible, avoid exercising in direct sunlight. Staying in the shade will keep you cooler and allow you to complete a more intense workout despite the heat.

Likewise, it may make sense to reserve outdoor workouts for early mornings, when temperatures tend to be cooler. This reduces the risk of heat exhaustion, heat stroke and dehydration.

Don’t eat protein before exercise

Lean protein is a great source of energy, but it may not be the best choice for a workout in the heat. Science has shown that eating protein before exercise causes a rise in basal temperature. This means you’ll feel even hotter if you take in a lot of protein and then exercise in the warmer summer temperatures.

Enjoy protein after your training session as this will help you rebuild muscle tissue. Before and during your workout, focus on keeping your temperature lower by drinking water or a slushie of ice and a sports drink. Researchers have found that lower body temperature often correlates with improved performance in athletes.

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