7 Tips To Maximise Your Summer Workout

Pretty soon, the Christmas food coma will have passed, and we’ll all be psyching ourselves up to get stuck into exercise. It’s hard enough to get motivated to exercise at the best of times, let alone during the peak of the Aussie summer. If you’re determined to get moving (good on you!) but struggle with heat, fatigue or frequency, these 7 tips are made for you!

 

 TIP # 1.       Summerize your intervals

  • To keep your fitness level up when temperatures soar, do your regular cardio at a slightly slower pace but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time

 TIP # 2.       Exercise smarter, not harder

  • Work out during the cooler parts of the day— early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.
  • Change up the type of workout to fit the temps: On super hot and humid days, choose cooler cardio activities like biking in the wind or swimming in cold water.
  • Exercise in cooler places: Either move inside or hit shady parks or a breezy shoreline.
  • Exercise in the rain: It’s so exhilarating to feel a little sprinkle on your skin while out for a run or bike ride.

 

TIP # 3.       Maintain Hydration

  • When temperatures rise, staying hydrated before, during, and after exercise is critical. Did you know that the feeling of thirst comes around 2 hours after your body actually requires hydration? If you are feeling thirsty your body is well on its way to being significantly depleted and not functioning at its peak level of performance.

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  • Studies show that your body will sacrifice muscle function in order to regulate temperature, so thinking you can “tough it out” and work through thirst during a workout is not only potentially dangerous, it can actually undermine your fitness goals.
  • Staying hydrated will help prevent symptoms such as dizziness, stomach cramps, and headaches which will cause you to stop exercising altogether.
  • Water is not the only consideration, though. You also need to refuel with salts and electrolytes (Hydration beverages such as OVI Hydration are a great tasty option without added sugar)

 

TIP # 4.       Maximise the enjoyment factor

  • Pick exercise you enjoy that makes the most of the great outdoors. You’re more likely to stick at something that is mentally stimulating, scenic, or fun. Running along a pretty track, taking scenic walks, swimming, biking, hiking, rowing, or participating in outdoor group exercise are great for summer and yield positive results.

TIP # 5.       Do shorter workouts

  • Limit your workouts to 30-40 minutes. Though you may intuitively feel that more exercise is  better, the truth is that after 30 or 40 minutes, the benefit diminihes. It’s better to work out at a higher intensity for a shorter amount of time.
  • OR, split up your workouts: If you are struggling to keep going during the heat, or if you can only handle 10 minutes at a time, consider exercising twice in one day.

 

TIP # 6.       Take a cold shower before working out

  • A cold shower  before you  workout will help keep you cool. Leave your hair wet and pop it in a bun, so when you head outside you’ll be instantly refreshed. If you have access to a bubbler or tap, use them! Splash water on your face or a little on your head whenever you need a cooling boost.

 TIP # 7.        Refresh with essential oils

  • Studies have shown that athletes who sniffed peppermint oil during their workout ran faster, had greater grip strength, and could do more push-ups than those who didn’t.
  • Try dabbing a few drops of peppermint or eucalyptus oil on the back of your neck and at your temples just before you start to exercise. Not only will this cool you down, it’ll also open up your nasal passages, so you can breathe easier when the air is humid.

 

If you have any tips or tricks for maximising your summer workouts, we’d love to hear them! Share in the comments below and earn Audrey Dollars for doing so!

 

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22 Comments

  • deannamay
    Reply deannamay Friday 15th May, 2015 at 10:35 am

    awww gonna be buying some peppermint for sure. Thanks Vanessa

  • Reply daysofourlives123 Sunday 8th February, 2015 at 5:37 pm

    Great tips – love the peppermint one!

  • Reply mljef3 Wednesday 14th January, 2015 at 5:59 pm

    New year. New zest to life, especially with exercise. These tips are amazing and I will be putting them to good use.

  • Reply yslyenom Tuesday 13th January, 2015 at 11:54 pm

    Thanks for the tips! Never knew about no. 6 take a cold shower before working out.

  • Reply Beksmum Monday 12th January, 2015 at 12:09 pm

    I never knew about the essential oils, will have to give it a go 🙂

  • Reply xlilda Sunday 11th January, 2015 at 1:01 pm

    Thanks for the tips

  • grizzly1
    Reply grizzly1 Sunday 11th January, 2015 at 12:47 pm

    Great tips!! I have found it hard to work out during those very hot, humid days as my energy is zapped, but I push through it.

  • Reply candicelee22 Friday 9th January, 2015 at 1:04 pm

    I’d love that body!

  • Reply natzerat Wednesday 7th January, 2015 at 6:41 pm

    This has been such a helpful article! I’d always thought the longer, the better the workout, but after reading this I know to put more effort into my workouts and make them shorter and harder. Thanks BWA 🙂

  • Reply BellaB Monday 5th January, 2015 at 7:43 pm

    I’m just pleased when I get to one.

  • Reply Vanessab Monday 5th January, 2015 at 5:52 pm

    This is getting me excited to get back into it! Very realistic tips!

  • Reply lovelyloves Friday 2nd January, 2015 at 10:45 am

    Xiaoxiao, how did you go following the tips??

  • Reply angelwings Thursday 1st January, 2015 at 10:40 pm

    Fab tips. Hopefully these will get me motivated.

  • Reply Whatthe Wednesday 31st December, 2014 at 9:36 pm

    My gosh what a leg muscle she has!

  • ivysaurus
    Reply ivysaurus Monday 29th December, 2014 at 10:52 pm

    great tips I think these will help me this summer

  • Reply Xiaxiao Friday 26th December, 2014 at 10:53 pm

    I’ve been following most of these tips the last few weeks

  • Reply lovelyloves Friday 26th December, 2014 at 8:16 am

    I’m about to go for a run now! I’m not sure about taking a shower before I exercise, since I am going to have one after

  • judi1
    Reply judi1 Thursday 25th December, 2014 at 10:26 pm

    Good tips!

  • Reply rpolly Tuesday 23rd December, 2014 at 9:10 pm

    I often lack the enthusiasm to exercise in the hotter months, so I like the idea of having a cold shower before working out, and leaving my hair wet.

  • Reply Whatthe Monday 22nd December, 2014 at 6:24 pm

    Splitting workouts is a fantastic idea and makes it so much easier too : )

  • Reply blueruby Monday 22nd December, 2014 at 2:43 pm

    great tips! now i just gotta work on the discipline!

  • Reply lovelyloves Monday 22nd December, 2014 at 10:56 am

    I need a new workout plan

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