Don’t let the hot weather inhibit your workout. Break out the bright summer active wear and follow these tips to help you sweat it out safely and effectively.
To get leaner, more defined muscles, complete fewer repetitions and focus on strength training workouts. Lower repetitions increase tension in muscles, which will further increase muscle tone.
However, doing lower repetitions doesn’t mean skimping on the amount of weight you’re lifting. Despite the myth, heavy weights won’t bulk you up, so don’t be afraid to push yourself a little bit further when it comes to how much weight you’re picking up. We promise you won’t turn into a bodybuilder.
Keep hydrated and consume at least half a litre of fluids two hours before you workout. During your workout, try to drink around 200ml every 20 minutes. If you’re exercising strenuously for more than an hour, pair your water with a sports drink to replenish any essential electrolytes, vitamins and minerals.
Avoid the hottest time of day
Get up and active before 9am or after 6pm – the thought of running under the direct summer sun is deterring enough, not to mention putting yourself at risk of a heat-related illness.
Although it’s tempting to wear as little as possible during your summer workout, you may be doing more harm than good. Breathable fabrics and loose clothing made from natural fibres assists your body in cooling itself, so opt for appropriate active wear, paired with a hat, sunscreen and comfortable shoes.
Take a break
Finally, it’s important to take rest periods when you’re out and about – even if you don’t think you’re overdoing it. Seek out some shade and give yourself regular breaks. And then reward yourself with an iced coffee after it’s all over.
This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more information.