7 Tips To Safely Exercise To Lose Weight In The Summer Heat
If you’ve been chomping at the bit to move your exercise routine outside there are a few things you need to keep in mind. Exercising outside can be a great way to change up your routine and enjoy the wonderful sights and smells of summer but there are dangers too. The heat and humidity of summer can take a toll on your body, no matter how fit you are.
In order to avoid these pitfalls and safely exercise to lose weight follow these simple tips;
1) Take Time To Acclimate Yourself To The Heat.
It can take your body up to two full weeks to get used to the heat and humidity of summer. Don’t expect to run out and do your regular routine the very first time you head outdoors.
2) Wear The Proper Workout Clothes.
Light colored, lightweight workout clothes that wick moisture away from your body helping you feel cooler. And don’t forget sunglasses, sunscreen and a lightweight brimmed hat.
3) Stay Hydrated
Make sure to drink plenty of water before, during and after your workout. Sports drinks are also a good option since they help replenish your electrolytes. If your urine is a dark yellow color it means you are dehydrated.
4) Consult Your Doctor
Beyond the obvious need for a doctors supervision when starting an exercise plan, it is doubly important when working out in the heat since many prescription and over the counter medications can increase your risk of dehydration and compound the effects of heat on your body.
Your doctor can look over all the medications you are taking and let you know if any will increase your risk factors for heat related medical issues.
5) Exercise Early In The Morning Or Late In The Day
Don’t exercise in the hottest part of the day. Early morning or evening
is usually much cooler. And don’t forget about humidity. Humidity can be just as tough on your body as the heat and often humidity levels don’t drop off that much even in the morning or evening.
6) Pick Your Route Carefully
When exercising outside in the heat give your body all the help you can. Find a route that has plenty of shade. Try to avoid hills or other obstacles that will make your workout tougher than normal. Working out in the heat is not the time to amp up your workout, save that for the gym or cooler weather.
7) Use Your Head
Common sense can go a long way to helping you get a good workout without having any potentially life threatening problems. Keep on the lookout for some of the most common signs that your body is in trouble, headaches, dizziness, nausea, lightheartedness, extreme fatigue.
If you have any of these symptoms seek medical attention immediately.
Follow these simple guidelines and enjoy the wonderful summer time weather while you can. It can really add a nice change to your workout routine!
Trans Fat Labeling…Can You Trust It?
Many of us are trying to eat more healthy. We understand the importance of watching our fat intake, particularly trans fat.
A recent Harvard study found that just 4g of trans fat a day could double your risk of having a heart attack. So it’s very important to read the labels on the products you buy. But how reliable is the information on the labels? Is trans fat labeling accurate? Not very.
The FDA has mandated that a product can actually have up to 0.5g of trans fat and still be labeled zero grams trans fat! That means that the ‘fat free” product you are buying and eating can actually contain up to 0.5g of fat.
Take that zero trans fat product and multiply that by the number of times a day you eat it. If you stick to the serving size and have say a margarine spread that is labeled zero fat at every meal you could be ingesting 1.5g of trans fat.
The American Heart Association recommends just 2g a day to maintain a healthy heart. So your ‘zero grams of fat” product is almost equal to your daily limit!
So it’s still important to read your labels, just take this information into account when you are planning your daily meals. It’s virtually impossible to remove all trans fat from your diet, but you do need to limit the amount you consume.
What Is The Best Exercise Clothing?…
Whether you’re just starting out with an exercise routine or you’ve been obsessed with working out your whole life, it is important to wear the right exercise clothing.
Some people think that if they work out wearing heavy sweatshirts and sweat pants that they will lose more weight. But that’s only half the story.
Boxers have traditionally tried to sweat out any excess body weight prior to a weigh in. They will wear heavy clothing and lose a few pounds. If they have to meet a certain weight within a short period of time that is a good strategy.
But for the average person that isn’t necessary and could be dangerous. When your body sweats profusely you run the risk of becoming dehydrated. Dehydration can lead to many problems both immediate and long term.
Wearing heavy clothing during a workout might help you lose a few extra pounds but it is only water weight, you aren’t losing body fat. Once you’re body get re-hydrated you will gain all the weight back, usually in about 12 hours.
So unless you’re a boxer trying to make weight don’t wear heavy workout sweatshirts and pants, instead wear comfortable loose fitting clothes that allow your body to breathe and will keep you cooler and more comfortable.
