Most Americans love to exercise regularly indoors or outdoors. However, with the scorching heat of the sun, sometimes it is impossible to stay outside and exercise for a longer period of time. For some people, even though the weather is really intense, they like to exercise outdoors because it is more fun when you see your friends also doing some physical activities like you and there are chances of interaction with one another.
Indoor exercises can also be enjoyed with your family doing the same thing, however, doing exercise outside your home gives you more space to move around and be with nature. Some people love doing exercises outdoors such as:
- Running - is great for whole-body exercise but you should choose paths or trails that are safer and near your place. A sturdy and comfortable pair of rubber shoes is a great match with outdoor landscape
- Brisk walking - good hiking shoes and an ideal location for hikers can be more fun
- Swimming - is also a good workout for the whole body coupled with a refreshing and cool feeling
- Biking - workout for the lower part of the body; it increases resistance and promotes balance
- Inline skating - a good workout also for lower body part; be sure to wear protective gear such as helmet, knee pads, elbow pads, and wrist guards to prevent injury in when you slip or fall
When exercising outdoors, it may be necessary to know the signs and symptoms of heatstroke so that you prevent it from more serious consequences. You might need to know the following signs of heat-related sickness: (https://www.mayoclinic.org/).
- Weakness and fatigue
- Confusion and irritability
- Low blood pressure
- Increased heart rate
- Visual problems
- Excessive sweating
- Dizziness or lightheadedness
- Nausea and vomiting
- Muscle cramps
When you have these signs in your body, you have to stop exercising and get yourself away from the direct heat of the sun. Hydrate yourself and drink more water to lower your temperature. Have someone to be with you if possible, to monitor your situation or condition.
If you suffer heatstroke, it is advised that you seek immediate medical attention. To cool you off quickly, you may need to soak your body in an ice-water tub. Otherwise, a good move is to have the physician check on your condition.
It is better to get clearance before exercising again when you have suffered heatstroke. Once cleared by your doctor, you may start to do exercise for short periods of time and slowly for a long time while you adjust to the heat.
While it is possible that you exercise during hot weather, watch out for the following: (retrieved from the same online source).
- Have more fluid intake - dehydration causes heat-related sickness; drinking more water will help you cool down your body temperature
- Protect your skin with sunscreen - this may help you avoid possible skin problems such as skin cancer
- Know your fitness level - be extra keen when exercising under intense heat
- Check on weather forecasts - this will enable you to be aware of weather changes that may affect your body during exercises
- As much as possible, avoid the midday sun which gives off more intense heat that may not be applicable for your body’s resistance to heat
- Dress appropriately - wear light-colored and loose-fitting clothing; dark colors absorb more heat which may absorb more heat
It may also good for you to know that doing exercises during hot weather gives "extra stress" on your body and it is said the exercise itself, air temperature, and humidity can elevate your core body temperature.
“To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate. If the humidity also is high, your body faces added stress because sweat doesn't readily evaporate from your skin. That pushes your body temperature even higher.”
Indoor exercises for you may be a lot better when the weather is intensely hot. You can avoid heat-related illness when you do exercises outdoors although it will not possibly offer more fun and more interaction with others. You can always make exercising an enjoyable and fruitful one regardless if you do it alone or with some people around.
Some indoor exercises that are highly recommended are the following:
- Dancing which is also a form of aerobic exercise - with music around, dancing will be fun and when done regularly for at least 30 minutes, will surely make the routine more effective
- Yoga - is a meditative form of exercise and requires just a couple of things such as the yoga mat and a loose t-shirt and leggings to complement your yoga exercises. Doing yoga exercises promotes calmness, relaxation, and good breathing.
- Pilates - two kinds of exercises; one is done inside the studio and the other one held anywhere on a mat or soft surface; This exercise can enhance “posture, muscle tone, balance, and joint mobility, as well as relieve stress and tension.”
- Couch potato work out - a kind of exercise that you can do on your couch during TV commercial breaks of your favorite show.
- Kickboxing - makes some parts of your body such as legs, arms, glutes, or buttocks and core stronger all at the same time. The movements cause the burning of more calories while making your muscles stronger. Unwanted fats are lost, not the muscles themselves.
- Squats and Lunges - Lunges enhance “muscle mass to build up strength and tone your body, especially your core, butt, and legs.”
It is handy and compact so that you could use it to exercise in any location as you wish. It burns unwanted fats and is a great workout buddy for your home. It also has speed settings from 1 to 99 that enable you to maximize your workouts regardless of your ability level to meet your sports needs. In addition to your yoga straps, our LOOP BANDS make the perfect at-home gym cardio bundle to tone and strengthen your upper and lower body.
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