Work out safely this summer

As summer begins it’s important to take advantage of the better weather and longer days and get outdoors to exercise, but it’s also vital to keep any working out you do outside safe.

Stay hydrated

It’s always important to stay hydrated, but when the sun is shining and you are exercising you must keep hydrated to avoid heat stroke. Make sure you drink lots of water before, during and after your workout. Keep a water bottle close to you to rehydrate and also splash water on you when needed.

A quick and easy way to check you are hydrated is to look at the colour of your urine. If your urine is light yellow or colourless it is highly likely that you are staying well hydrated, whereas if it is dark yellow or amber, you are likely to be dehydrated.

Slow down

When it’s hot weather it is important to slow things down and take things easier than in colder weather. Allow your body time to adjust to the warmer temperatures. If you start to feel tired or dehydrated, stop what you are doing, seek some shelter and drink water.

When you change from indoor to outdoor workouts, begin with relatively short amounts of exercise and don’t go hard on the intensity. Don’t try to set any personal bests!

Protect yourself

When spending time outdoors always make sure you protect yourself with sunscreen and reapply this often. Choose a sunscreen with a SPF of at least 30. Also, choose the time of day you are exercising – select the mornings or evenings when the sun is not as powerful. If you do have to exercise in the heat of the day then get shade whenever you can.

Keep cool

Wear workout gear that is lightweight, breathable, loose and which reflects heat; light in colour. It’s important to keep yourself as cool as possible, so choose clothing with mesh or vents. Select workout clothes which are made from wicking materials as these will direct sweat away from your skin, keeping you both cooler and drier. Think about wearing a hat and sunglasses to keep your head and eyes protected.

Know when to stop

Be aware of the symptoms of heat-related illnesses and stop your workout straight away if you begin to feel unwell.

A personal trainer can help you

If you feel you would like the support and guidance of a personal trainer during the summer months and for us to ensure you exercise safely, The Coaching Club can help you. 

Our team of personal trainers will work with you to create a programme of exercise especially for you. Sign up to a personal training programme with The Coaching Club and see the change that can happen!

Our personal trainers cover Sheffield, Doncaster and South Yorkshire, offering personal training at the gym or at your home.

We offer total flexibility in personal training programmes.

Our one-to-one personal training offers you flexible packages and your personal trainer will be with you every step of the way.

Feel the benefits of exercise with The Coaching Club!

Contact us now. Phone: 07940 990498 or email coachingclubuk@gmail.com