After breezy and windy spring, suddenly comes summer. Summer days are longer and temperature rises to make us sweaty and tired. Exercising and summer are not everyone's favorite combination. But if you want to maintain you fitness level and get leaner, summer is a good time. All you need is to make some alterations in your regular workout regime and nutrition to beat the summer heat and get a strong physique.
You may not be racing to desert but here are some important points to keep in mind when planning your summer workouts:
- Choose the time of workout carefully. Avoid working out at the hottest time of the day from 10 AM to 4 PM. Early morning and evenings are better time to workout.
- Wear loose and light color clothes to soak up sweat and feel comfortable while you move.
- Change the format of workout to deal with the rising temperature. Pick low impact HIIT workouts and compound strength training. Try to limit high impact workouts to only 15 minutes.
- The duration of the workout is a crucial point to consider. Don't push your body too much that you faint or get muscle cramps. If you are doing cardio, try to do for 30 minutes. If you are doing strength training the best idea is to do 45 minutes.
- Do not mix cardio with weight training. Schedule them on separate day as during summer we often cannot sustain energy for longer period of time.
- Take two rest days in a week. Focus on stretching on those days.
- If anytime during workout you feel dizzy, nauseous, rapid heartbeat or muscle cramps; stop working out.
Fitness and health is not only determined by workout. What you eat is equally important. In summer, you need to make small dietary changes to help our body and mind deal with the heat and humidity better. If you want good energy throughout the day and fight seasonal illnesses, make sure to eat three mail meals and one snack.
Some nutrition strategies for summer are as follows:
- Increase your water intake. An adult person should focus on consuming 3-4 liters of water per day. Less than that will dehydrate your muscle and lead to cramps.
- Always hydrate before, during and after workout. During workout take small sips of water.
- Pay attention to your electrolyte level. Try to consume coconut water or Gatorade when the temperature is too hot and humid. During extreme hot days, our body sweats more so we experience an electrolyte deficiency in our body. You feel thirsty all the time and body feels exhausted. Through these symptoms our body tells us that it needs a shot of electrolyte. Consuming 2 tablespoons of jiggery or molasses also help during severe electrolyte deficiency.
- Eat more citrus fruits such as oranges, lemon, clementine, etc. Vitamin C and micro minerals of these fruits help to balance body temperature and keep metabolism in good speed.
- Eat locally grown fruits and seasonal vegetable. Make it a habit to go grocery shopping and finding seasonal vegetables and fruit that grow around you (where you live). Also try including water based vegetables such as cucumber, gourds, pumpkin, tomato, etc.
- Limit caffeine intake. Drink tea or coffee no more than two cups per day. Too much caffeine dehydrates your body. You can drink 3 cups of green tea but not more than that.
- Enjoy healthy alternatives to store bought ice creams, yogurt and juices. Make your own smoothie using seasonal fruits, make banana ice cream and add make yogurt bowl with fruits.
- Make sure to include healthy fats with each meal. Some good options to include are ghee, unsalted butter, sour cream, nuts and seeds, coconut oil, sesame oil, etc.
There is no point in dreading summer heat and giving up workout and fitness goals. Just make the mentioned changes and listen to your body. You will enjoy a healthy and fun summer.
