If your motivation wanes when temperatures climb, don\u2019t throw in the sweat towel. Instead, prep by taking a few extra precautions. These tips from Jen Gottlieb, a personal trainer in New York City, will help you work out smarter\u2014not harder\u2014in the heat.<\/p>\n\n\n\n
1. Be an Early Riser<\/strong><\/p>\n\n\n\n Schedule your sweat session during the early morning when the temperature is cooler, says Gottlieb. The sun\u2019s rays are brightest from 10:00 a.m. 4:00 p.m., so if you\u2019re a late riser, wait until at least mid-afternoon to take your workout outdoors. Just be aware that while rays might no longer be bright, late afternoon sweat sessions in urban areas could still be hot because aspalt and concrete retain heat. If it\u2019s an option, head to a grassy area instead.<\/p>\n\n\n\n 2. Wear Lightweight, Light-Colored Clothes and SPF<\/strong><\/p>\n\n\n\n \u201cDarker clothing attracts more sunlight, which will make you a lot hotter,\u201d says Gottlieb. And don\u2019t forget the sunscreen: Not only can a sunburn raise your risk of skin cancer, it can also cause dehydration and hamper your body\u2019s ability to cool down, according to the Centers for Disease Control and Prevention.<\/p>\n\n\n\n 3. Exercise in the Shade<\/strong><\/p>\n\n\n\n Just because you\u2019re outside doesn\u2019t mean that you have to go for a run on an exposed road. Hide from the sun\u2019s rays by jogging on a wooded (shady) trail or doing a bodyweight workout under a tree. And remember to pace yourself\u2014especially if you aren\u2019t used to exercising in the heat.<\/p>\n\n\n\n 4. Drink Strategically<\/strong><\/p>\n\n\n\n To stay hydrated, you\u2019ll have to do more than chug a glass of water 15 minutes before your workout (hello, stomach cramps). Instead, start boosting your fluid intake the day before you work out, says Gottlieb. The next day, drink during your workout. Afterward, fuel up with a protein shake or even a few pieces of juicy fruit (think high-water-content fruit, like melons or peaches). \u201cIt can be exhausting to work out in the heat,\u201d says Gottlieb. \u201cIf you\u2019re going to be sweating, you need to replenish your glycogen stores right after you\u2019re finished.\u201d<\/p>\n\n\n\n 5. HIIT it Hard<\/strong><\/p>\n\n\n\n Instead of measuring your training in minutes, give every minute your all. Trade in the slow-and-steady workouts for high-intensity interval training. You\u2019ll get your heart pumping in 30 minutes or less by alternating 20 to 30 seconds of all-out work with rest intervals. Try tackling a HIIT workout from Fitbit Coach. Or create a DIY sesh with movements like jumping jacks, burpees, mountain climbers, and sprints. And don\u2019t worry about cutting your workout short; all of these short segments help build overall endurance. \u201cThe more that you exercise, the stronger you get, and the longer you can work out,\u201d says Gottlieb.<\/p>\n\n\n\n 6. Don\u2019t Push Yourself Too Hard<\/strong><\/p>\n\n\n\n \u201cSome people get it into their head that they just have to keep going,\u201d says Gottlieb. And while exercise should be about pushing yourself, it\u2019s also important to know your limits and respect Mother Nature. \u201cIf you start to feel dizzy or nauseous, stop,\u201d says Gottlieb. \u201cThat\u2019s not the regular type of discomfort that you want to feel when you\u2019re exercising.\u201d If you feel a headache coming on or experience nausea or confusion, you could be at risk of heat stroke.<\/p>\n\n\n\n So how long is it safe to stay out? There\u2019s no cut-and-dry answer. \u201cEveryone\u2019s tolerance to heat is different,\u201d says Gottlieb. \u201cListen to your body. If you feel like something\u2019s wrong, stop what you\u2019re doing, go in the shade or an air-conditioned room, and when you\u2019re feeling better, go back out and try again.<\/p>\n\n\n\n Blog post taken from Fitbit’s official website. Available from: <\/p>\n\n\n\n