ACSM recommends to cancer patients to aim for 150 minutes per week of moderate aerobic exercise with an additional two to three sessions of strength training.
Beat the Heat at LA Fitness
There are many reasons to love summer: the longer days, the sunshine, the warmer weather. Although, that summer heat can certainly leave our bodies feeling a bit sluggish. This is because when the weather starts to warm up our bodies go into what can be explained as a sort of hyper-drive cooling state. Internally, our bodies are working extra hard to maintain a consistent temperature and while that is happening, our heart rates and metabolic rates can increase too.1 The extra effort being exerted by your body can leave you feeling sleepy even if you’ve been doing something as simple as sitting in the sun.
So the question stands, how can you motivate yourself to get to the gym and work out when all your body seems to want to do is lay around? Well, it’s important to first note that it’s OK to let your body rest. In fact, our bodies need it! Especially in hot weather. Fatigue can be a cause of dehydration or exposure to too much sun. Make sure that you’re drinking plenty of water. The more our bodies sweat, the more they need rehydration. Your body also loses salts when you sweat too, so if you feel like your body needs a bit of extra replenishment, try rotating between water and a refreshing drink with electrolytes.
Tips to Beat the Summer Heat
1. Opt For Indoor Exercise
Yes, it’s safe to say that most people seem to enjoy spending extra time outdoors in the summer time. However, when it comes to working out, you may want to bring the exercise indoors. Try brining your run to the treadmill, cool off while swimming some laps at an indoor LA Fitness pool, or try cycling in a Group Fitness class instead of outdoors.* When your body gets too hot, it puts more of a strain on your workout routine. Maintain your normal workout pace by keeping cool.
2. Give Yoga A Try
Why yoga? Well, when the temperature gets hotter it can help the body to become more flexible.2 Not only may you have better luck engaging in yoga when your body temperature is higher, but yoga has been known to have relaxing effects on the body.3 If you’re feeling too tired for your typical workout routine, this may be a nice alternative. Find an LA Fitness club that offers yoga here.
3. Eat More of Nature’s Candy
Summer time treats can be amped up with the addition of healthy fruits. In fact, watermelon and strawberries contain about 92% water. Other high water volume fruits are cantaloupe, peaches, pineapple, raspberries and oranges, all ranking between 87-90% water. This helps replenish fluids in our bodies and can give our bodies a natural boost of energy post-workout.4
4. Chill Out
Taking a cold shower before your workout may “help reduce the risk of your body’s core temperature rising too quickly.”5 What does that mean for you? Well, it can help increase your body’s performance by allowing a greater possible increase in muscle temperature and heart rate before your body begins to overheat. Essentially, by allowing your body to experience the drop in temperature, you have given yourself more time to work out before your core temperature reaches peak levels.6 It’s important that you check with your physician before trying this technique, as a cooling pre-workout shower isn’t meant for everyone.
5. Take Exercise Along on the Vacation
Summer is a great time for vacations with family and friends! One of the best things about exercising is that it can be done almost anywhere. If you’re heading to the lake, splash around and burn some calories. Are you taking the vacation to the beach? Spend some time building sandcastles with the kids. Are you escaping to the mountains? Try hiking to get some cardio in. Just make sure no matter what you’re doing for exercise, you’re listening to your body and staying hydrated.
Why workout alone? Send a friend or family member a guest pass today!**
*Classes and amenities vary by location.
**Guest passes subject to additional terms and conditions. See website for details.
How do you choose to exercise in the summer? Do you have a favorite hobby that’s both fit and fun?
Share it with us below!
- Ware, Arista. “Why Being in the Sun Makes You Tired.” Sleep.Org. Sleep.Org, 10 Nov. 2014. Web. 22 June 2017.
- Rossi, Carey. “Increase Your Flexibility 205%.” Prevention. N.p., 10 Jan. 2014. Web. 22 June 2017.
- “Stress Management: Practicing Yoga to Relax.” WebMD. WebMD, n.d. Web. 22 June 2017.
- Sklar, Hallie Levine. “Love Your Summer Workout: 10 Motivation Tricks.” Fitness Magazine. N.p., 11 Feb. 2008. Web. 22 June 2017.
- Trimarchi, Maria. “Should Men Shower before a Workout?” HowStuffWorks. N.p., 14 Feb. 2011. Web. 22 June 2017.
Interested in a little friendly competition? Then it’s time to sign up for LA Fitness Group Leagues. Invite a friend to compete in basketball, racquetball, or volleyball today!