Tips on Exercising in the HEAT!!

With the sudden rise in temperature happening this week, and potentially a hot Summer predicted ahead. We thought we'd do a wee post on how to move and exercise in the heat, and when it may need avoided.

Firstly, with the range that is British weather (as a Scot I know - I get it!) it is highly unlikely that we will often have a large window of perfect weather! So essentially, if you want to improve strength, a skill or get more flexible (and consistency is the key here!) your going to need to move in some undesirable temperatures and conditions. The weather will rarely be perfect for you, If you find yourself often using it as an excuse, your not going to achieve the goals.

That being said - there are certain medications that can hinder temperature regulation of the body and make people more sensitive to the sun. And of course, different health conditions and illnesses can have awful side effects to hot weather. It's very important in this case to take good care of yourself and you may need to rest and take it even easier. If in doubt always seek medical advise and listen to your body.

TIPS FOR EXERCISING

Listen and Adapt: Can you fit that run in early in the morning? Should you swap that run for a walk? As humans we can often have an all or nothing mentality, which does not always lend a hand with exercise or challenges. A crucial saying here is, "Something is always better than nothing" - instead of throwing the weights out, lower the reps or half the exercises. Change the schedule to a cooler time and explore movements that lend themselves more to hotter weather... Such as gentle walking, restorative yoga, chair yoga or swimming. See this as a chance to perhaps try something new, always listening to your body and stopping when necessary.

Go to Class & Keep that Consistency: Provided you are not unwell and have the clear to keep moving, I would advise keeping to a fairly consistent class schedule. If you have those classes you look forward to and know help, keep going. Your instructor is a professional and will be used to adapting classes and sequences for different circumstances. Trust them to adjust accordingly, to allow for a more pleasant experience. Plus, gentle movement and socialising, can be a great distraction from the heat if you are not a fan, you may find that you even enjoy yourself! Finally, this is a chance to gently challenge yourself, see what your capable of and feel good for the sense of accomplishment at the end.

Hydrate, Hydrate and Hydrate: Exercising in the heat requires a lot more hydration! Make sure you are drinking enough and you will need to drink more than normal. Always have water on you for exercise, drink plenty before and plenty afterwards. If necessary add those electrolytes or sports drinks in to. Again, see this as a chance to pay particular attention to what your body needs and listen!

Fuel Efficiently: Heat can create a loss of appetite for some people, which will affect energy levels and recovery. You need to make sure that you are still eating and staying fuelled up for your day. Again, fuelling your body and taking care of your body is very important, this is a chance to really take care of your body.

Take Particular Care in Recovery: It may take you longer to recover after and during exercise with the heat, allow this to happen and don't push through. Cool showers, gentle stretches and rest can all be used to help, along with that all important hydration. And remember to take breaks and finish early if your body tells you to.

Good, Appropriate Kit: Dress however you need to stay comfy and cool! But as the Aussies say - Slip, Slop, Slap, Seek and Slide. If you are exercising outside - slip on the t-shirt, slop that sunscreen on, slap a hat on, seek the shade and slide the sunnies on. Exercising in the shade with sun protection and water is crucial! Shade and good breathable kit can make a world of a difference, with regards to comfort when moving.

Positive Mind Set: Whilst we understand that everyone is different, use this as a chance to reframe the mind. Whilst everyone's tolerance of heat is different, and of course your allowed to moan, perhaps you can see this as a challenge to adapt the goal to suit your environment. This is also a good opportunity to try different movements. As someone who is currently training for a a half marathon, my tempo runs will swapped to easy runs for this week, and I am not above walking on my long runs! This is not annoying or a failure, it's a great chance to see how I run in the heat and adapt the plan to succeed!

As always stay safe, listen to your body and hydrate, hydrate and hydrate. If you have any concerns about class, feel free to message and always seek medical advise from a doctor if worried.

See below how some of our instructors enjoy movement in the heat and sun.

    Here we have Tara (our Pilates Instructor), who completed a half marathon. In Phuket, Thailand, it was 30 degree heat & 100 % humidity!! Extreme example of adjusting the goal - she aimed for finishing and not meeting a time (understandably). Goo Tara!!

Or perhaps you'd prefer some restorative yoga, like Mollie?!

Or gentle, coastal family bike rides, with plenty of stops.

With Love, Yes to Being Fit