10 hot weather workout tips

In the days of summer your workout should not take backseat just because it feels too hot to exercise, writes Kiran Sawhney.

In the days of summer your workout should not take backseat just because it feels too hot to exercise. There are steps you can take to safely and comfortably continue with your program during the sweltering summer months. But first let's take a quick look at how the body responds to training in the heat.

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When exercising, especially in warm weather, blood vessels near your skin have to open to permit the transfer of body heat to the environment. This forces the heart to work a little harder as it struggles to supply the muscles with an adequate amount of blood (nutrients and oxygen).

At any given aerobic pace or intensity, heart rate will be higher than normal, as the cardiovascular system attempts to meet the fuel demand of working muscles, while at the same time provide adequate cooling to a rapidly overheating body.

So how can you minimize the risk of a heat related injury (heat exhaustion or heat stroke) and still get the most out of your summer workout program? Here are 10 hot tips to make exercise safe, but effective all summer long.

1. Drink plenty of fluids- it is essential to have water before, in between & after the workout.

2. Back off intensity levels. When training in the heat, you won't have to work as hard to elevate heart rate. Take this into consideration, and closely monitor heart rate during aerobic exercise. Adjust down your pace accordingly.

3. Avoid training during the hottest times of the day. Take advantage of the extra daylight. Early morning and evening hours can provide us with a window of cool to get in a workout.

4. Take the workout indoors. I personally love training outdoors whenever possible, but exercising in an air-conditioned house or apartment can provide you with total protection from the heat. An exercise bike, treadmill, or a simple set of dumbbells can provide you with the tools to exercise at home. Thankfully, most gyms are fully air-conditioned.

5. Adjust clothing. Lightweight, loose fitting, and light colors. Experts recommend cotton over synthetics. Don't skip the socks. Light cotton socks will protect the feat and help whisk sweat away.

6. Find a cool place. Wherever you happen to live, there are certain areas where joggers and walkers flock to because it's cooler. It could be the boardwalk, if you leave near the ocean, or just a shady path in a local park. Seek out the coolest places to train.

7. Workout in the water. Opt for swimming or better still aqua aerobics. You can work on your strength & flexibility also in water. There is a whole range of gadgets available for workout in the water comprising on buoyancy bells ( dumbbells that can be used in water), steps, tubing, fins, noodles( you can sit on it & cycle your way in the pool) etc.

8. Keep the face and neck clear. If you have long hair, pull it back and up. Remove all jewelry that can generate friction. Also remove any make up and allow the skin to breath.

9. Give yourself a couple of weeks. The human body is an amazing machine that will adjust to almost any condition. Back off intensity levels as you allow the body 10 to 14 days to acclimate itself to the hot weather.