Summer is a great time to get outside to mix your training up. The weather is warm, the days are long, and there are plenty of opportunities to be active in ways you wouldn’t normally. However, there are a few things to keep in mind when training in the summer.
At AdMac Fitness we delivered personal training sessions outside for months during the pandemic, so we’ve learned a few things about summer training considerations!
Here’s a few tips to help your outdoor training be as successful as possible…
Remember Heat and Hydration
One of the biggest challenges of summer training is the heat. When it's hot outside, it's important to stay hydrated and cool. Drink plenty of water before, during, and after your workout.
When it comes to hydration, it’s not simply a case of drinking more water - whilst volume of liquid is important, the type of liquid is important too. There’s evidence from a study by Millard-Stafford et al in their 2021 study titled ‘The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein’ that shows…
‘Electrolyte content appears to make the largest contribution in hydration properties of beverages for young adults when consumed at rest.’
Clothing considerations are important
It goes without saying that you want to avoid layers and wearing too much in order to manage your temperature. You may also want to wear loose-fitting clothing that will help you stay cool.
Beyond that, shorts, t-shirts and cooling fabrics have been shown to help. The weight of the clothing makes a difference too, so steer clear of the heavier, thicker jackets and trousers. Instead look for lighter materials and ideally, shorts and t-shirt/vests for training.
Sun Protection
Another important consideration is sun protection. When you're working out outside, you're exposed to the sun's harmful rays. Be sure to wear sunscreen with an SPF of 30 or higher, and reapply every two hours. You may also want to wear a hat and sunglasses.
Consider the impact that sweating has as well - you’ll need to re-apply the suncream more frequently if you’re sweating heavily or are in and out of water, for example in a triathlon style event.
Nutrition points
Your nutritional needs will change when training outside. First of all you’ll likely be sweating more than usual in the sunshine, so you’ll need to replace those salts. You can do this easily by slightly increasing your salt intake, especially during and after a workout.
If you’re on a long run or bike ride for example, as well as an energy gel, a small bag of salted nuts or even crisps can help you replace the salts lost through sweating.
Take steps to cool down quickly after training
When you’ve been outside in the heat, it can take longer for your body to return to a normal temperature. There are ways you can speed this process though, so they’re worth considering…
Take a cool shower as soon as possible after your training in the heat
Make sure you have a cold drink handy at the end of your session
Get back into the shade as soon as you can after the session
See if you can get into an air-conditioned room to cool you down
Take a cooling dip if it’s possible - a swimming pool, the sea (if you’re lucky enough to train by the sea) or any clean, cool water.
By following these tips, you can make sure that your summer fitness training is safe and effective. These are all tried and tested approaches that the AdMac Fitness team learned over delivering personal training sessions to people outside during the lockdown.
Here are a few additional tips for summer fitness training:
Set realistic goals. Don't try to do too much too soon. Start with a few short workouts each week and gradually increase the intensity and duration of your workouts as you get fitter.
Work with a personal trainer. Having someone to guide your workout with can help you stay motivated and on track.
Vary your workouts. Don't do the same workout every day. Mix it up by trying different types of exercises, such as running, swimming, biking, and strength training.
Listen to your body. If you're feeling pain, take a break. Don't push yourself too hard.
With a little planning and effort, you can make the most of your summer fitness training and reach your fitness goals.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
Our locations are…
AdMac Fitness Bow: Arch 457 Robeson St, London E3 4JA
AdMac Fitness South Woodford: Unit 4 Marlborough Business Centre, 96 George Lane, South Woodford, London, E18 1AD.