For those who don’t want to completely abandon their exercise routine and train even in the extreme heat of this season, we’ve rounded up some tips from star personal trainer Luke Worthington on how best to do it.
Hydrate, hydrate, hydrate
“It’s obvious, but we often get it wrong or take it for granted,” says Luke. “Fluid intake during physical activity is essential for performance and health. Under normal conditions, we should consume about 250 ml every 15 minutes of exercise (so 1 liter during an hour of class). decides to training in the heat, we have to aim double”.
Another tip: “Don’t wait to be thirsty to drink water: the urge to thirst is not particularly sensitive, when you feel it you are already dehydrated”, specifies Worthington. “Isotonic sports drinks have been shown to be more effective at rehydrating us than water; however, if you are looking for a natural alternative, unsweetened coconut water contains the same blend of minerals and is just as effective as branded sports drinks.”
Don’t trust the scale
“The weight lost during a workout that results from the scale is almost exclusively water (with a small amount accounted for by carbohydrates stored in the muscles). Losing body fat is a gradual process and does not does not happen during a single workout If you notice a difference in weight on the scale right after a workout, that’s not a sign of fat loss, but of dehydration, which – if we don’t regulate it – can lead to headaches, nausea and even fainting.
Choose the right time
“We all know that sleeping during a heat wave is complicated, and for this reason, we must aim to distance physical exercise from bedtime. An intense session indeed releases the stress hormone, cortisol, which can interfere with rest. And if you add to that the scorching temperatures, goodbye restful sleep,” says Worthington. “If we train early in the morning, we can use this situation to our advantage, as the hormonal responses can be similar to those obtained with caffeine. Increased focus, alertness and energy levels – definitely a benefit.”
Dress for the occasion
“When you’re exercising in hot weather, it’s tempting to wear as little as possible,” says Luke, “but most modern sportswear is designed to wick moisture away from the skin, so ‘they keep us much cooler than usual. how much does bare skin do’.
“The heat can reduce appetite, but if we want to get the most out of our workouts, we need to eat properly. In the heat, that probably means having several small meals, rather than three large ones. take this approach with my clients, we often use a few smoothies throughout the day to make sure our nutritional bases are covered.” Try Luke’s Morning Smoothie Recipe Before Your Morning Workout.
Luke’s Morning Smoothie
- 1 scoop vanilla protein powder
- 1 handful of spinach leaves
- ½ apple
- ¼ cup raw oats
- ½ tbsp chopped almonds
- ½ tbsp flax seeds
- A pinch of cinnamon
- ½ cup unsweetened almond milk