Ali Cavill is an expert when it comes to training outdoors.
Owner of Fit Fantastic, Ali is a master PT (she won Fitness First’s Northern NSW Trainer of the Month last week, no less), kids trainer and health & fitness coach and author. I’ve done some of her spin classes when she covered at my local gym a while back, and she’s deadset awesome.
I asked Ali for some advice for everyone who’s training outdoors this summer. With temperatures in Australia soaring, it’s hot and sunny from early morning through to late evening. We need to exercise accordingly.
Over to you, Ali…
Tips for Training Outdoors in Summer
As the temperature heats up, exercising and playing outdoors becomes more popular so it’s important to prepare yourself to be safe and sun-smart!
Generally the human body is its own self-managed system, regulating temperature through sweating. Some external factors can impact upon this sweat response causing dehydration and electrolyte imbalances, with mild through to severe results.
Intense exercise or extended play in hot weather or high humidity is one factor that can lead to heat illness, with symptoms ranging from muscle cramps, headache, dizziness, light headedness through to life threatening heat emergency and breathing difficulties.
However it’s possible to exercise in warmer weather in a safe and enjoyable manner by taking a few simple precautions:
1. Maintain Fluid Intake and Avoid Hot Foods
Drink plenty of water, and drink BEFORE you get thirsty.
Exercising in hot and humid conditions causes your body to sweat heavily, with water loss from the bloodstream, and a reduction of your blood volume.
That means your heart has to pump even harder to get the smaller volume of blood to your working muscles, skin and other body parts. If you are feeling thirsty chances are you are already dehydrated.
You should also avoid hot foods, alcohol and heavy foods, which increase your core temperature.
2. Dress Right
Appropriate clothing includes lightweight and loose-fitting materials that allow your body to breathe and sweat naturally.
3. Replace Electrolytes
By choosing a low sugar sports drink you will replace vital salts and minerals leeched from your body through sweating. For best results dilute the sports drink into your water supply and sip throughout your workout.
Kids under 18 should stick with water.
4. Be Sun Smart
Apply adequate amounts of sunscreen to prevent sunburn, which in turn decreases your ability to cool yourself and causes fluid loss. Wear a hat, rash shirts and sunglasses and try to stay in shady or covered areas.
5. Use Common Sense
Listen to your body… Stop if you feel chest pain, short of breath, dizzy, lightheaded, weak, very fatigued, nauseated, or your heart is pounding.
Parents: supervise outdoor play and limit sun and temperature exposure of your kids.
Incorporating these simple tips will enable you to enjoy your workout safely and reap the benefits of a fit body and healthy mind during this crazy time of year.
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