{"id":14523,"date":"2025-06-23T16:06:09","date_gmt":"2025-06-23T09:06:09","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14523"},"modified":"2025-06-23T16:06:09","modified_gmt":"2025-06-23T09:06:09","slug":"heat-savvy-fitness-tips-for-thriving-high-temperatures","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14523","title":{"rendered":"Heat-Savvy Fitness: Tips for Thriving High Temperatures"},"content":{"rendered":"<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>With summer in full swing, working out in the heat can be both challenging and potentially risky if not done correctly. As temperatures rise, it\u2019s essential to adapt your exercise routine to ensure safety and effectiveness. Personal Trainer Paul Bruce from <a href=\"https:\/\/74n5c4m7.r.eu-west-1.awstrack.me\/L0\/https:%2F%2Fwww.gearhungry.com%2F\/1\/01020172e6c17989-ebbc4b97-2eef-4710-9fe8-8744b90fe856-000000\/wYrRmNb9altipG4RU4p0YrHiU9Q=168\" target=\"_blank\" rel=\"noopener noreferrer\">GearHungry<\/a> offers expert advice on how to stay safe while exercising in hot weather. Learn how to stay hydrated, adjust your workouts, and protect yourself from heat-related injuries, so you can enjoy a healthy and active summer.<\/p>\n<p><b>Water in the summer? Ground-breaking<br \/><\/b><span style=\"font-weight: 400;\">The body holds an internal temperature of approximately 37C.\u00a0 The closer the match between the body\u2019s internal temperature and that of the outside, the harder it is for the body to cool itself.\u00a0 The body can experience a spike in temperature as little as 12 minutes into a workout.\u00a0 If preventative action is not taken dehydration, heatstroke and fainting can ensue.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u2018Dehydration impacts the way in which your body regulates heat\u2019 says Bruce.\u00a0 \u2018In turn, the heart rate increases to circulate blood around the body.\u00a0 As the heart rate increases, blood rises towards the surface of the skin in an attempt to cool the body.\u00a0 The higher the internal temperature, the more blood is redirected away from the working muscles and towards the skin.\u00a0 As blood moves away from the muscles and towards the skin\u2019s layers, the muscles receive less oxygen.\u00a0 It is in this instance that the muscles will experience symptoms of fatigue\u2019.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u2018The body sweats to cool itself.\u00a0 Whilst this is an essential mechanism, it contributes to the loss of essential fluids\u2019 states Bruce.\u00a0 <\/span><b>\u2018<\/b><span style=\"font-weight: 400;\">To avoid becoming a victim of dehydration up your water intake, even if you already drink the recommended 2 litres a day.\u00a0 This is the fastest way to safeguard yourself from injury.\u00a0 As tempting as it is to guzzle litre upon litre of water at the end of an exercise session, try to refrain from doing this as it can lead to nausea. Instead, favour taking consistent short and sharp sips of water throughout.\u00a0 This will steadily fuel the body and work to avoid a prolonged recovery period\u2019.<\/span><\/p>\n<p><b>It\u2019s Ok, I can just spritz, right?<br \/><\/b><span style=\"font-weight: 400;\">According to Bruce, spritzing yourself with water throughout a workout session can camouflage dehydration.\u00a0 \u2018A common practice is to pour or spritz water onto the skin when exercising, especially when partaking in the likes of cardio.\u00a0 It is important to be mindful of the fact that dousing the body in water only eases discomfort and does not lower our internal temperature.\u00a0 Consequently, the superficial cooling effect that this provides can disillusion how the body is reacting to exercising in the heat. Ensure that you frequently assess how you are feeling, how high your heart rate is and how hot you feel. It is wise to remember that although the heart rate should be high \u2013 it should not be pounding through the chest\u2019.<\/span><\/p>\n<p><b>Do you burn more calories in a heatwave?<br \/><\/b><span style=\"font-weight: 400;\">Performing cardio in heat may feel harder than in the cooler months however, does that mean you are burning more calories?\u00a0 \u2018Well, yes\u2026but it can be temporary\u2019 says Bruce.\u00a0 \u2018A lot of people refer to their metabolism when losing weight but are not aware of how it functions.\u00a0 Your metabolism is what transforms your food intake into energy.\u00a0 The combination of converting food to energy with oxygen provides the body with the energy it needs to function \u2013 whether that be for exercise or to support its vital functions when we are resting.\u00a0 The total amount of calories we burn to function is what we often refer to as our metabolism.\u00a0 Our metabolism works faster when we exercise in hot weather as it strives to keep the body cool. \u00a0 This increases the number of calories that we burn.\u00a0 However, it is important to remember that these effects are temporary.\u00a0 As the heatwave persists, we become climatized to it effects.\u00a0 Put simply, our body gets used to working out in such conditions and the metabolism will go back to its original workings as it would in cooler weather\u2019.<\/span><\/p>\n<p><b>You really need to know\u2026<br \/><\/b><span style=\"font-weight: 400;\">According to Bruce, working out in a heatwave is not a time to strive for personal bests, especially if you are a beginner.\u00a0 \u2018Accept that heat will impact the workout. I am a big believer that the physical effects of a workout should be secondary, especially in these times.\u00a0 Working out protects your mental health, boosts the immune system, and maintains endorphins.\u00a0 Any kind of activity that increases the heart rate is fantastic.\u00a0 Do not attempt to run marathons in heat if you are not used to doing so.\u00a0 It can pave the way to injury and impact your future progress.\u2019<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u2018Do not forget to wear SPF.\u00a0 Park workouts are growing in popularity as is running on roads.\u00a0 This is fantastic, however, when the sun shines reach for the SPF.\u2019<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u2018Try swapping your evening workouts for the mornings.\u00a0 Mornings tend to be cooler than the evenings and they are certainly less humid.\u00a0 If mornings are not obtainable, ensure that you avoid the hours of 12 \u2013 3 pm when the sun is at its peak\u2019.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u2018Circuit HIIT training whilst wearing breathable fabrics is a great option if working out in the heat.\u00a0 Consistently taking breaks not only keeps a workout interesting but provides the time to assess how your body is reacting to the heat.\u00a0<\/span><\/p>\n<hr\/>\n<p style=\"text-align: center;\">Read more:\u00a0<a href=\"https:\/\/hipandhealthy.com\/a-beginners-guide-to-trail-running\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>A Beginner\u2019s Guide To Trail Running + The Gear to Invest In<\/strong><\/a><\/p>\n<\/p><\/div>\n<p><script type=\"text\/javascript\">\n!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?\nn.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;\nn.push=n;n.loaded=!0;n.version='2.0';n.queue=[];t=b.createElement(e);t.async=!0;\nt.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,\ndocument,'script','https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n<\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/hipandhealthy.com\/heat-savvy-fitness\/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=heat-savvy-fitness\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With summer in full swing, working out in the heat can be both challenging and potentially risky if not done correctly. As temperatures rise, it\u2019s essential to adapt your exercise routine to ensure safety and effectiveness. Personal Trainer Paul Bruce from GearHungry offers expert advice on how to stay safe while exercising in hot weather. &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14523","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"With summer in full swing, working out in the heat can be both challenging and potentially risky if not done correctly. As temperatures rise, it\u2019s essential to adapt your exercise routine to ensure safety and effectiveness. 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