Working out in this heatwave

These days its hot and you don’t have to stop training because of the weather conditions. Fitness is an everyday commitment so let’s go!!

Benefits of working out in a warm gym:

Improved cardiovascular performance: Training in the heat can help your body adapt to stressful conditions, improving your cardiovascular system’s efficiency.

Increased caloric burn: Exercising in a warm environment can increase your caloric expenditure, which can aid in weight loss.

Enhanced mental toughness: Pushing through a tough workout in the heat can help build mental resilience and discipline.

Improved sweat rate and detoxification: Sweating can help remove toxins from your body, and training in the heat can improve your sweat rate and overall detoxification process.

Better acclimatisation: Regularly training in a warm gym can help your body acclimate to hot temperatures, reducing the risk of heat-related illnesses during outdoor activities

Training outside the gym when it is hot can have some significant disadvantages. Here are some of them:

Heat exhaustion and heat stroke: Exercising in extreme heat can lead to heat-related illnesses, which can be life-threatening if not treated promptly.

Dehydration: Sweating excessively in the heat can cause dehydration, which can impair athletic performance and lead to serious health issues.

Reduced performance: High temperatures can reduce muscle strength, endurance, and speed, making it more challenging to achieve your fitness goals.

Increased risk of injury: Exercising in the heat can cause muscle cramps, strains, and other injuries due to decreased flexibility and coordination.

Sunburn and skin damage: Prolonged exposure to direct sunlight can cause sunburn, premature aging, and even skin cancer.

Air quality concerns: Hot weather can exacerbate air pollution, making it more challenging to breathe and increasing the risk of respiratory problems.

Equipment damage: Extreme heat can damage outdoor fitness equipment, such as yoga mats, resistance bands, or other gear.

Discomfort and decreased motivation: Exercising in the heat can be uncomfortable and demotivating, making it harder to stick to your fitness routine.

Here are some fun and engaging exercises to do when it’s hot outside, so you don’t get bored:

Indoor Exercises:

Yoga: Try a gentle flow or restorative yoga to relax and stretch.

Bodyweight exercises: Do push-ups, squats, lunges, planks, and other exercises that don’t require equipment.

Dance workouts: Put on your favourite music and dance away with Zumba, HIIT, or dance-based workouts.

Pilates: Focus on core strength, flexibility, and body control with Pilates exercises.

Jump rope: A fun and cardio-intensive exercise that’s easy to do indoors.

Low-Impact Outdoor Exercises (Early Morning or Evening):

Walking: Take a leisurely walk around your neighbourhood or a nearby park.

Jogging: If you’re an early riser, try a gentle jog before the heat sets in.

Cycling: Ride a stationary bike or take a short bike ride around your neighbourhood.

Swimming: If you have access to a pool, swimming is a great low-impact exercise for hot weather.

Tai chi or qigong: Practice these slow, flowing exercises in a shaded area.

Water-Based Exercises:

Water aerobics: Try a water aerobics class or follow along with a video at home.

Pool running: Run in the pool to reduce impact and stay cool.

Kayaking or paddleboarding: Explore nearby lakes or rivers with a fun, low-impact workout.

When it’s hot outside, it’s essential to modify your exercise routine to avoid heat-related illnesses and discomfort. Here are some exercises that you may want to avoid or approach with caution when it’s hot:

High-intensity interval training (HIIT): HIIT involves short bursts of intense exercise, which can be challenging in hot weather. Consider reducing the intensity or duration of your HIIT workouts.

Long-distance running or cycling: Prolonged aerobic exercise can lead to dehydration and heat exhaustion. Opt for shorter, more manageable distances or switch to indoor cardio machines.

Strength training with heavy weights: Lifting heavy weights can cause your body temperature to rise quickly. Consider using lighter weights or focusing on bodyweight exercises.

Yoga or Pilates in direct sunlight: While yoga and Pilates can be great for flexibility and core strength, practicing in direct sunlight can be hazardous. Find a shaded area or move your practice indoors.

At Invictus Fitness Centre we are here for you on your fitness journey. Let’s work together to unlock a brighter future filled with energy, confidence, and limitless potential.

Read more: www.herald.co.zw