Exercising in the Summer Heat

Exercise and Fitness in Summer

"Hot weather is no excuse." That's what Certified Strength and Conditioning Specialist Romeo Cabas of Good Samaritan Health and Wellness Center says.

"Even though the extreme heat and humidity this summer can make exercising more difficult," he explains, "my recommendation is to strive for 30 to 60 minutes of aerobic activity most days of the week to maintain or improve current fitness levels."

Exercising safely requires taking steps to prepare for the heat, according to Cabas. "It's possible to prevent common issues associated with the heat by taking precautions such as drinking water before, during and after a workout and by exercising indoors when possible."

Downers Grove resident Mike Osika, a project engineer, says he prefers working out indoors no matter what the weather is outside. "I exercise to relieve stress," he explains. "I like to work out 6 days a week. It's easier to get an intense workout in air conditioned comfort."

Cabas agrees that air quality is a factor. "In high heat and humidity conditions, for example, perspiration does not evaporate efficiently and it's harder to regulate body temperature," he explains. "To compensate, you may have to 'go easier'Â - slow down or shorten your workout."

According to Cabas, summer exercise safety includes the following guidelines:

• First and foremost, hydrate. Carry cold water with you; drink often. Consider a sports drink with electrolytes if you are working out for more than an hour.

• Monitor your heart rate. If your heart rate goes above your target, slow down or stop to avoid further distress.

• Acclimate your body to exercising in the heat by starting slowly and allowing time to cool down afterwards.

• Avoid exercising outdoors in the high heat and pollution of the day. Instead, try exercising before 10 AM or after 7 PM.

• Exercise indoors in a climate controlled environment such as a health club or indoor shopping mall.

• Dress in light colored clothing because it reflects the heat better then darker colors.

• Wear a hat to protect both eyes and face from excess sun exposure.

• Wear poly-cotton fiber blends, which wick perspiration away from the body, allowing it to evaporate easily.

• Use sunscreen, even on a cloudy day, to protect yourself from skin cancer. The sunscreen should be oil-free, so as not to interfere with the sweating mechanism and the sunscreen should be waterproof so that you do not sweat it off.

• Shower and change clothes soon after exercising to avoid skin irritation.

• Always check with your physician or healthcare provider before starting any new fitness routine.