For many, exercise is a key part of our lives, with 63.1% of people in England aged 16 and over staying “physically active” and performing a minimum of 150 minutes of moderate intensity physical activity a week.
However, during the summer months – which, due to global warming and climate change, have gotten far hotter in recent years – it can be difficult to maintain an active lifestyle.
Beyond the general sense of lethargy, extreme temperatures can be unsafe – especially when it comes to physical exertion. And yet, some actively choose to do their workouts in these environments because they believe they will burn more calories and see better results from their fitness regime.
So, is there any truth to it?
Do you actually burn more calories in the heat?
Technically, yes, you do burn more calories in the heat. (Getty Images)
The short answer is: yes.
That said, Keiren Douglas, wellbeing personal trainer at Nuffield Health, stresses it might not necessarily deliver the results you’re after.
He explains to Yahoo UK: “While we do burn more calories in the heat as our body works to cool us down, the number of calories burned is very low and unlikely to be noticeable. It doesn’t take many calories to make us sweat and cool down. After some time experiencing a higher temperature, our body adapts to the heat and doesn’t need to expend too much energy keeping us cool.”
Douglas also says that, while you may notice you lose weight quickly when training for a long time in high temperatures, this is most likely liquid weight that will return as soon as you rehydrate.
Is it safe to work out in hot weather?
Hydration is key – especially in high temperatures. (Getty Images)
“The higher amount of perspiration and fluid needed to keep your body cool will dehydrate you more rapidly and could be dangerous if not managed carefully,” Douglas continues. “Your heart will have to work harder, and you will be at increased risk of dehydration, heat exhaustion and heat stroke.”
When it comes to safety, proper hydration is key. “Make sure you have enough fluids and electrolytes in your system and have more to hand to keep up with rapid fluid loss as you train,” the expert says. “Also make sure you’re in light clothing and not wrapped up too tight, which could cause you to heat up faster. Checking in with yourself and making sure you’re feeling well throughout training is important.”
The best types of workouts in the heat
Try low-intensity training. (Getty Images)
When it comes to the type of workout you do during a heatwave, Douglas says low-intensity, low-impact training is ideal in high temperatures.
“Things like yoga, pilates, or water sports would be best. Any intense training, like heavy-resistance training, HIIT, or other intense cardio should be done in an air-conditioned environment like a gym.”
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