Oh, Vancouver! We looooove the sunshine!
Summer is such a wonderful season to reconnect with the outdoors; whether it's through hiking, swimming, wakeboarding or mountain biking, there is something to do everywhere in this beautiful city of ours.
But as nice as the sun is, it can also make outdoor exercise a little more challenging. Especially when it gets up to the 30's (what is that about!?) Fortunately, a little preparation goes a long way to make your workout the most effective and safe it can be.
Here are 5 tips to make sure you sweat it out safely during the peak of summer.
Get that H2O in ya.
Regardless of exercise, the average person loses about 2.5L of water per day. This means that we need to drink plenty throughout the day; especially prior and post-exercise. For a better idea of how much fluid you are actually losing, try weighing yourself before and after your workout and be sure to consume that same amount in H2O. Be sure to pack a large water bottle with some electrolytes (I like the nuun strawberry lemonade).
Dress the part.
I know those black Nike leggings and crop look hot, but they will soooak up the heat. Try to wear lightweight and light-coloured clothing to divert some of the sun's rays and keep cool.
Screen that sun.
Throw on some SPF before hitting those stairs to protect your skin from sunburns. I love Sun Bum's 50spf spray and face sunscreen (doesn't leave any traces of white AND isn't too oily for activities... Plus it smells amazing). I also love La Roche Posays oil-free Anthelios Facial Sunscreen for days when I know I'm going to get real sweaty (it's also great for oilier skin types!). And it goes without saying; make sure to take ample breaks in the shade when needed.
Be prepared.
This means that when you head to the park to train on your own or meet with your trainer, you have a small bag packed with a hat, sunscreen, plenty of water and a snack (just in case). Tools are at the ready when you are working out in the gym, but you need to make sure YOU are prepared when you are outdoors! Keeping these items on hand will help you out if you feel a little bit lightheaded or dizzy; both of which can happen when you are exerting yourself in the heat. For a snack, I recommend clients bring an apple or berries to get those blood sugar levels back up if they feel some heat exhaustion.
Be real.
Lastly, be real! If you're working with a trainer, make sure that you communicate if you aren't feeling 100% and need a rest... This rule goes for indoor/outdoor exercise, but especially when working out in the heat. We are good at reading body language and usually can see when you have reached your limit, but self-awareness of your body's cues is always important. If you are training on your own, make sure to push yourself (and be real about what actually pushing yourself feels like!) and be realistic about when to take rests.
Following these simple steps will help keep you safe and shredded in the sun. No matter your fitness level, it is always recommended to speak with a professional before starting a new program.
Comments