Workout in Summer - How to train effectively in hot weather

 Workout in Summer - How to train effectively in hot weather


Exercising in the summer is often double the fun, but it also comes with some challenges! You can forget about the crowded gym and exercise in the fresh air, but when the temperatures rise, there are a

 few things to watch out for. Of course, the health benefits and improvement of strength and endurance do not change through exercise. Even in summer, sports are good for your health! Sun and

 temperature are just a challenge, not an obstacle! So you can carry out your outdoor training at full speed, even in hot weather, we've put together 8 useful tips and facts that are sure to get you going!


Does exercise in the summer make you lose weight?

Yes, exercise can help you lose weight - if you are in a daily calorie deficit (here to learn more). Seasons have no effect on weight loss. If you feel like you lose weight more easily in the summer, it could be because of the heat.


In fact, you sweat a lot when it's hot. Sweating is a phenomenon that allows your body to regulate your temperature. When you sweat, your body excretes water which cools your body. If you feel

 "lighter" or thinner, it is because you lost a lot of water. Know however that your weight will immediately return to normal as soon as you drink again, because sweating does not make you lose fat.


During high temperatures we drink more than we eat. What we eat is also fresher and lighter, like fruits and vegetables. This is also why you can lose weight easily, because you eat foods with fewer calories during the summer.


7 tips for exercising when it's hot

1. Get enough water

As mentioned earlier, your body loses water more easily during the summer because it sweats more. This is why it is important to moisturize yourself enough. When you train in the summer, your body works hard to regulate your body temperature. Even a 2% water loss will affect your performance.


2. You have the right timing

Finding the perfect timing is very important. Exercising during peak periods of the day should be avoided. It is best to exercise in the morning before 12 noon or in the evening when the sun begins to set.


3. Find the best place

Do you only have time to exercise between noon and the hour? In this case, find the most shaded place for your training. If you train outdoors, prefer the jungle to the beach. You can also simply train at home or in the gym, which can be conditioning.


4. Planning the right clothes

With the right sportswear, you will regulate your body temperature more easily. Avoid jogging and sweatshirts and opt for appropriate sportswear that will be more comfortable. Also plan a white cap to protect your head from the sun.


5. Never without sunscreen

Whether you're training with or without a shirt, bring sunscreen. Sunburns often happen without warning! It is best to avoid "tan cycling" on the beach...


6. Give center stage to fruits and vegetables

The heat wave often kills our appetite. This is why fruits and vegetables are perfect for summer. In addition to providing the vitamins and minerals we need, they are rich in water, fiber and low in calories. Thanks to them, you are filled with water and nutrients that are good for your body, while saving calories!


7. Don't overdo it

Workouts like the HIIT method or the Tabata method are a real time saver but also require a lot of energy from your body. So you prefer a quieter gym session. If the heat is too high for your body, you can also do a stretching session, yoga, or simply do your exercises more slowly.


8. Listen to your body

Learn to listen to your body to avoid dehydration. Heat cramps can occur in the legs or arms depending on your training and set off alarm bells in your body. In this case, it is necessary to recover and drink a lot.


If you have more serious symptoms such as a pale face, headache, dizziness, and vomiting, you may already have heatstroke. In this case, drink plenty of water, and put a washcloth of fresh water on your face. In case of any sunstroke, always make sure to consult a doctor.


Exercising in the summer: our conclusion

Exercising in the summer for your health is neither better nor worse than another season.

Sweating a lot makes you lose water, but not fat.

In summer as in winter, you don't lose weight unless your daily caloric intake is deficient.

Make sure you get enough water and protect your head from the sun when you train in the summer.

Listen to your body and pay attention to the signals it sends to avoid heat stroke.

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