Make sure to drink plenty of water before and after exercise - but avoid the slushies. When it comes to working out in the cold, the thought is worse than the reality. There's nothing inviting about grey skies and chilly winds, but once you're out there and moving the cool air makes running much easier. Come summer, it's the opposite: blue skies beckon, but high temperatures make outdoor exercise harder and that can be a turn off, especially for someone taking their first steps to fitness. "The reason hot weather exercise is so hard is that your body is trying to do two things at once. It has to provide extra blood to the muscles to allow you to work out and at the same time it needs to direct blood to the skin in order to keep you cool," explains exercise physiologist Dr Glen Deakin, senior lecturer in the College of Health Sciences at James Cook University in Queensland. But there are ways to make it easier, and number one is to work out in the cooler parts of the day."If you run in the middle of the day when it's 30 degrees, you're doing yourself no favours.
Your body is working so hard to keep cool that your workout won't be very effective, especially if the humidity is high as well," he says. "Rather than exercising for an hour when it's hot, you're better off with a 30-minute workout in the cooler part of the day that allows you to work out at a higher intensity."READ MORE: * Can a one-minute workout be effective? * How exercise keeps your brain in shapeWhere and how you work out, and what you wear, can also make a difference, Deakin says. Try these tips to keep cool:1. Run for the trees. There will be less radiant heat in the shade, especially if you're running on a natural surface that's less reflective than concrete. Or run close to the coastline where there are cooling breezes.2. Ditch the tight black tank. Darker colours absorb the heat, so go for white, pale blue or other light colours and wear loose-fitting clothing so that heat can escape and air can flow around the body.3. Break up exercise into chunks. Instead of trying to run for 30 or 40 minutes, Deakin suggests alternating short 10-minute bursts of exercise with five-minute rests to cool off.
"It's important to keep the exercise periods short – if you keep going for 20 minutes before you stop for a break you'll be much hotter, performance will suffer and you'll heat up faster when you start to exercise again than if you just worked out for 10 minutes and had a five-minute break."Dehydration puts an extra strain on the body, so Deakin's advice is to drink plenty of water before and after exercise. "But save the slushies until you've finished – a drink that's too cold can give you stomach cramps when you exercise," he says."If it's very hot, you will need electrolytes either in a sports drink or sachets of powdered electrolytes added to water. If you're concerned about the sugar in sports drinks, you can dilute them with water and still get the benefit of the electrolytes. To avoid feeling bloated, it's better to hydrate gradually beforehand and while you're exercising rather than drink a lot of water at once either before or during a workout."5. Use a cooling vest for pre-cooling – maybe.
Cooling garments are clothes designed to help lower body temperature in athletes or workers coping with high temperatures. Wearing a vest before a workout may help a little by lowering body temperature, says Deakin. But because they often need chilling in a fridge or freezer beforehand, they're not always practical. They're not usually recommended for sprinting or other high intensity exercises because these activities need muscles to be warm straight away, he adds.6. Keep going – you'll eventually adjust to the heat. "If you keep exercising in warmer temperatures, it will gradually become easier," he says. "The textbooks say it takes 10 to 14 days to acclimatise to exercising in the heat but in reality it depends on the temperature you're used to." Outdoor Kitty House (Heated & Unheated) Thermo-Kitty Bed Deluxe Hooded EZ Mount Window Bed Deluxe Lectro-Soft Outdoor Heated Bed Lectro-Soft Outdoor Heated Bed Kitty Sill - EZ Window Mount Lectro-Kennel Igloo-Style Heated Pad
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