It\u2019s fair to say we\u2019ve been experiencing plenty more warm weather in Cork in recent weeks than we are usually accustomed to.<\/p>\n
But, high temperatures can have a significant impact on performance, leaving many of us feeling drained and less motivated to exercise.<\/p>\n
If you are following a fitness routine this summer, here are five things to avoid, along with some practical tips to help you prepare to exercise safely during warmer weather.<\/p>\n
Some people might benefit from adjusting the intensity and volume of their workouts during periods of hot weather.<\/p>\n
\u201cDon\u2019t assume that you can necessarily perform at exactly the same level as if the temperature was 10-15 degrees lower, so try to avoid starting too hard,\u201d says personal trainer Luis Tibbles, co-owner at Tibbs Fitness and head coach at FLATOUT.<\/p>\n
\u201cGive yourself the opportunity to allow your heart rate to gradually increase rather than jumping straight into something quite intense.\u201d<\/p>\n
\u201cFor many people, when we do experience a heatwave of between 30 and 35 degrees, you might want to avoid working out in the middle part of the day where we see the hottest temperatures,\u201d says Tibbles.<\/p>\n
\u201cInstead, you might benefit from training first thing in the morning or waiting until later in the evening when temperatures have cooled down.<\/p>\n
\u201cIf you are planning to train early in the morning, it\u2019s really important to make sure that you do a lot of hydration and fuelling the day before, and it would also be beneficial to give yourself some time in the morning to get some fluids onboard.\u201d However, the head coach recognises that some people are less affected by the midday heat than others.<\/p>\n
\u201cSome people cope very well with higher temperatures and have a level of tolerance and acclimatisation to it,\u201d says Tibbles. \u201cFor example, people that live in hotter climates all year-round would probably find working out in the middle of the day fine.\u201d<\/p>\n
\u201cIf you\u2019re only hydrating during the workout, it\u2019s almost too late because it\u2019s likely that the body will already be dehydrated,\u201d says Tibbles.<\/p>\n
\n \u201cTherefore, during these hotter months, try to stay on top of your hydration levels 24 hours a day, seven days a week, because you want to make sure that your electrolyte stores are full and are not depleted going into training.\n <\/p>\n
\u201cI would recommend drinking at least around two to four litres of water per day and for those that do sweat excessively and are training for longer durations, use electrolytes as well.\u201d<\/p>\n
\u201cIf you\u2019ve just done a 90-minute run outside in 30 degrees heat, for example, give your body a bit of time to start to cool down and let your heart rate start to drop a little bit, and then you can start to get more fluids on board,\u201d advises the head coach.<\/p>\n
\u201cOnce the body feels back to a more regulated temperature, then look at getting some food on board.\u201d<\/p>\n
\u201cIf you\u2019re experiencing an unusual amount of dizziness or start to feel nauseous, sick or faint, that would be an immediate sign to slow down and stop exercising,\u201d recommends Tibbles. \u201cSit down and try and let the body recover.<\/p>\n
\u201cSimilarly, if you feel like you are overheating massively and are sweating excessively and are unable to replenish through hydration, don\u2019t ignore that.\u201d<\/p>\n
Tibbles highlights that some people cope better in higher temperatures than others, so stresses the importance of listening to your body and finding out what works best for you.<\/p>\n
\u201cSome people aren\u2019t affected as much and might be able to continue to progress in the hotter months, but for others it might be more of a phase of maintenance and reducing intensity and reducing their progression a little bit during the higher temperatures,\u201d says the head coach.<\/p>\n
\u201cThe most important thing is to stay relatively consistent and to understand your body, manage your body better, and to try to learn more about yourself.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"It\u2019s fair to say we\u2019ve been experiencing plenty more warm weather in Cork in recent weeks than we…\n","protected":false},"author":2,"featured_media":649142,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[278],"tags":[18,525,135,19,17,8073],"class_list":["post-649141","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-eire","tag-fitness","tag-health","tag-ie","tag-ireland","tag-wow"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/117133852602135519","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/649141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=649141"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/649141\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/649142"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=649141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=649141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=649141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}