Summer in the City Ten Hot Weather Workout Tips Michael Stefano
New York City and the surrounding areas can get pretty hot and humid during July and August, but that shouldn't interfere with your outdoor exercise. Let me offer you ten easy-to-follow ideas, methods I personally use with my firefighter and civilian clients who train in the great outdoors that will help you stay cool while exercising this summer season.
1. PUT TIME ON YOUR SIDE
Workout either early morning or late evening, or find a shaded area to train in. There can be as much as 10 degrees difference from sun to shade areas.
2. STAY HYDRATED
Drink plenty of water 20 minutes before starting, and immediately upon cessation, and during, if possible. Dehydration can be sneaky, and if you wait until you feel thirsty, it's too late, you'll already be heading towards dehydration.
3. DRY TOWEL HANDY
Keep a soft towel or cloth handy, to dry your face and neck. The sweat carries away heat as it evaporates. In humid weather, there's less evaporation of perspiration on your skin's surface, and subsquently less cooling.
4. ADJUST INTENSITY
To allow for the overexertion that comes with dealing with high temps, reduce overall workout intensity by at least ten percent. When attempting to simulataneously cool you down, your body will be working just as hard.
5. COOL DOWN INSIDE
Perform stretches or other cool down exercises indoors, in a well ventilated or air conditioned area. Stretching and most resistance training can be brought inside if necessary.
6. WEAR COTTON, LOSE FITTING CLOTHES
Light shorts and tee-shirts or tank tops made of light colored cotton are the best choice. There are many fabrics out there that whisk away sweat, but for cool comfort, cotton tops rule. Synthetic shorts are fine, but make sure they're loose fitting.
7. VARY YOUR MODE OF EXERCISE
Whatever mode of exercise you're into, include some stuff you can do indoors. Even hard-core runners can benefit from indoor work such as circuit-training.
8. COVER YOUR HEAD
A light cap (vented), with a visor can do the trick here. Keep the sun off and let the heat out.
9. GET WET
Swimming is great exercise and you'll always stay cool when immersed in the wet stuff.
10. DON'T EAT
Stay away from heavy meals before exercise, as digestion can cause your body to heat up. Eat after you workout, and when your body has had a chance to cool down.
MICHAEL STEFANO is the creator and author of the Firefighter's
Workout (Harper Collins 2000). Mr. Stefano is a health
and fitness writer, contributor to eDiets, eFitness, and Firehouse.Com.
Michael's articles have appeared on AOL, MSN, and Yahoo! His workouts have been featured in magazine and
newspapers from around the country, as well as in numerous
network and cable TV segments. He also offers an online
version of his custom program, via a comprehensive
22-point fitness
profile.
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