Are you looking to stay fit this summer? Before you hit the gym or go for a run outside, check out this guide to tips on working out smarter, not harder.
As we transition into the hot summer months, our workout routines must adapt to the weather. Unfortunately, around 125 million Americans quickly lose interest in their summer fitness goals before the summer is halfway over, according a survey of 2,000 American adults by Freeletics.
Whatever your fitness goals happen to be, we can help you achieve them. However, it’s important to be careful when exercising in hot weather, so here are some tips on working out smarter, not harder this summer!
1. Safety Is Key
Keeping exercise safety front of mind during summer workouts is essential. Exercising in hot weather poses serious health risks if you don’t take the proper precautions. Heat exhaustion and heat stroke are some of the most serious risks when exercising in the heat.
Listening to your body and understanding how you feel during certain workouts is key. If you feel dizzy, overly exhausted or just simply off, know that it is better safe than sorry. Take a moment to breathe, drink some water (with electrolytes!) and reanalyze how you feel. Nobody knows your body like you do – listen to it.
According to the Mayo Clinic, signs and symptoms of heat exhaustion or stroke include:
- Heavy sweating
- Low blood pressure when standing
2. Keep Them Short, Sweet, and to the Point
High intensity internal training (HIIT) is the perfect workout to burn calories and build strength when you’re short on time. HIIT workouts can be as short as 10 minutes and usually max out around 30 minutes due to the nature of the workout. These workouts can be done with little to no equipment, in a group fitness setting and anywhere outdoors (think: driveway, field, etc.).
Our amazing group fitness instructors and personal trainers at Cowboys Fit can lead you through a HIIT workout in classes like Pick Six, 4 Quarters, Red Zone or a personalized training session!
3. Work Out at the Right Times
Summer typically means vacations, later nights and more social activities. Because of this, it’s important to find a workout routine that makes consistency easy. If you know you like happy hours with friends in the evenings, try scheduling a lunchtime workout. If you prefer outdoor workouts, waking up early and getting your workout in during the coolest time of day is most ideal for safety reasons.
We offer group fitness classes at all locations throughout the day to meet your time preferences. Try early morning Pick Six with Juliet or midday BOGA Flow with Deana!
4. Stay Hydrated
The Mayo Clinic suggests that the average male should drink 124oz. of water, and the average woman should drink 92oz. of water per day. Of course this is just a rough estimate; water intake depends on weight, activity, and climate. If you’re unsure of your exact calculation, use a hydration calculator. Find out how much water you need to drink here.
In the average one-hour workout, your body can lose between 16-64 ounces of fluid. Hydration is important before, during and after workouts. Sodium loss is also something to keep in mind. Sports dietician, Kelly Pritchett, says that while it is important to drink water when working out- drinking electrolytes is a much better alternative to combat sodium loss to make the most out of each workout. Luckily, Cowboys Fit members can stop by the Fuel Zone to replenish their electrolytes after a satisfying workout.
5. Start Working Out Smarter, Not Harder.
Now, let’s put it into action! Visit us in at The Star in Frisco, West Plano, Downtown Dallas, Pflugerville and (coming soon!) East Dallas. We can help you train like one of us this summer.
Work out 30 days free at Cowboys Fit!
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