New York City and the surrounding areas can get pretty hot and humid over the Summer months, but that shouldn't interfere with your outdoor exercise. Let me offer ten easy-to-follow ideas, methods I personally use with my clients who train in the great outdoors, to help you stay cool while exercising.
1. PUT TIME ON YOUR SIDE
Workout either early morning or late evening, or find a shaded area to train in. There can be as much as 10 degrees difference from sun to shade.
2. STAY HYDRATED
Drink plenty of water 20 minutes before starting, and immediately upon cessation, and during if at all possible. Dehydration can be sneaky, and if you wait until you feel thirst, it's tool late, you'll already be heading towards dehydration.
3. DRY TOWEL HANDY
Keep a soft towel or cloth handy, to dry your face and neck. The sweat carries away heat as it evaporates. In humid weather, there's less evaporation of perspiration on your skin's surface, and subsquently less cooling.
4. ADJUST INTENSITY
To allow for the overexertion that comes with dealing with high temps, reduce overall workout intensity by at least ten percent. When attempting to simulataneously cool you down, your body will be working just as hard.
5. COOL DOWN INSIDE
Perform stretches or other cool down exercises indoors, in a well ventilated or air conditioned area. Stretching and most resistance training can be brought inside if necessary.
6. COTTON, LOSE FITTING CLOTHES
Wear light shorts and tee-shirts or tank tops made of light colored cotton. There are many fabrics out there that whisk away sweat, but for cool comfort, cotton tops rule. Synthetic shorts are fine, but make sure they're loose fitting.
7. VARY YOUR MODE OF EXERCISE
Whatever mode of exercise you're into, include some stuff you can do indoors. Even hard-core runners can benefit from indoor work such as circuit-training.
8. COVER YOUR HEAD
A light cap (vented), with a visor can do the trick here. Keep the sun off and let the heat out.
9. GET WET
Swimming is great exercise and you'll always stay cool when immersed in the wet stuff.
10. DON'T EAT
Stay away from heavy meals before exercise, as digestion can cause your body to heat up. Eat after you workout, and when your body has had a chance to cool down.
This summer, I'm offering a big discount on my Classic Program. Stay cool while your workout and save big. >>Click here to learn more