Not to jinx things, but there have been some hot weather spells in Horsham, it’s worth thinking about managing your exercise.
Many of us in the UK spend months of the year wishing for warmth and sunshine, though when it arrives we find that we’re not necessarily prepared for the conditions. However, life must go on, so let’s consider how to adapt to make sure that we can continue the activities that are important to us…
Personal training sessions in hot weather
Luckily for me, the gym I’m based at is air conditioned! It can be a little temperamental, and the climate can still vary (many bodies exercising in a small space = increased temperature at any time of year), but for the most part, it’s a more comfortable environment to train in. So this is the time to come and appreciate it!
I always recommend bringing a water bottle, and you can refill yours on site free of charge. I recognise that heat impacts sleep for a lot of people, so if you’re not feeling particularly rested, do let me know and we can think about dialling back the session if necessary. Which leads me to my next point…
Intensity and capacity may decrease
Perhaps you’re due a break or a deload anyway? If so, why not take the opportunity? Rest weeks are beneficial, so if it really doesn’t feel achievable to train when it’s hot, now is the time to take a break.
If you are going to continue, take a moment to check in with how you feel, and decide whether you might want to adjust your session. You could do fewer reps, or a lighter load, or fewer sets, if you’re feeling the impact of heat-related fatigue. Remember as well that exercise can be a positive use of energy, and that when you’re doing the kind that you enjoy and your body appreciates, the associated endorphins really do give you a boost.
Doing less for a week or two around the fluctuating seasons won’t harm you in the long run. If you don’t have a specific event or deadline that you’re training for, allow yourself to be flexible.
Things to consider if you’re training outdoors
If you’re outdoors for whatever reason, there are additional things to bear in mind. I strongly recommend avoiding the hottest hours of the day – now widely regarded as being between 11:00am and 5:00pm. So it’s a case of an earlier start than some people are used to. If possible, pick a route or area that involves at least some shade – this really does make a difference to the temperature of paved areas in particular.
Again, make sure that you have water and are appropriately-fuelled before you start. Some extra bits of kit – such as a hat or other head covering – are a good idea, plus sunscreen.
If you’re in or on water for your training – for example, swimming or paddling – make sure that you take the advice given by relevant authorities regarding tides and conditions. Particularly if it’s windy, conditions can be unpredictable, and it could be even more challenging than usual to access help if you get into difficulties.
After training in the heat
Make sure that you rehydrate! This is about nutrients as well as water – if you’ve sweated more than usual, you may benefit from taking on a portion of electrolytes. It’s not just our digestion that can suffer, you may find that you experience more cramping or muscle soreness due to the difference in conditions, so ensuring that you eat and drink well, in addition to stretching and cooling down properly will prevent any ongoing issues or post-training soreness.
So: take it steady, be kind to yourself, and look after your body… then be ready to amp back up when the conditions are preferable!