That that don't kill me, can only make me stronger. I need you to hurry up now, cause I can't wait much longer. Kanye West, Stronger

Wednesday, June 11, 2008

Beat the heat!

Okay so the heat wave may finally be over, but summer can be a hard time to find the motivation or time to exercise. I mean who wants to be at a gym when you could be having bloodies and bagels on the beach? Plus there is also safety to consider.

So here are few of my tips (from experts and personal experience)

If you are going to be exercising outside:

1.) Start early!
You should really be starting your workout by 8am. Plus you get it over with and have the whole day ahead of you. Ideally, you want to finish before it really starts getting hot and the strongest rays are coming down (around 10am).

2.) Be smart
Your body increases around 20 degrees once it is warmed up, so use your head, if it's too hot, stay inside or go for a swim. Note: heat advisory warnings mean it's too hot!

3.) Wear sunscreen and a hat or visor.
It is amazing how much wearing a hat and sunscreen helps fight fatigue and protects you from heat exhaustion and even heat stroke! You will be able to go longer and stronger. Plus your skin will seriously thank you later on! Believe me, no one will give you more sympathy for wanting to hone your tan while your out of doors than me. A gorgeous tan was practically a requirement to be a lifeguard with any social status. But even I slap it on!

4.) Drink, Drink, Drink
No brainer, if you are working out, have tons of water on hand. Seriously consider buying a fuel belt and always carry a few dollars in case you need to buy more water. For every 15 minutes spent exercising in the heat, you need 8 ounces of water. That's a lot, so be prepared! If you are going for more than 45 minutes, you need to switch to a drink with electrolytes to replace those you are losing through sweat. This keeps your body's sodium and electrolyte levels in check, so it isn't a bad idea to fill your bottles with half Gatorade/half water or carry a few of each!

5.) Eat by the clock
For endurance athletes, the heat can make you feel less hungry, but once you are out for more than an hour, you need to refuel. Just enough to keep your body stable. So about 100 calories after the first hour and 100 more every 45 minutes there after. Gels, gus, shot blocks, dried fruit, whatever works for you. Just make sure it is at least 90% carbs and very little fiber. This is so it is easily digested and your body can access the energy (cals) quickly. It doesn't make sense to eat something that your body needs hours to break down.

6.) Go shopping
It is really worth it to sell out a little extra money to replace your cotton wife beater with dri-fit tanks during the summer. Wearing clothing that breathes properly, will keep you drier, cooler and more comfortable all around. So hit up your local sports store, ask questions and try something on until you look and feel fabulous!