3 Perks of Hot-Weather Workouts

3 Perks of Hot-Weather Workouts: When it’s hot outside, many people go to inside treadmills with the air conditioning on instead of hitting the pavement. However, if you exercise safely in the heat, there are instances when exercising outside has real advantages.

The Exercise Science programme instructor and certified personal trainer Alex Rothstein says, “There are various components to exercising in hot weather situations that make it possibly more demanding and at the same time more effective for boosting fitness.”

PERKS OF HOT-WEATHER WORKOUTS

1. THEY INCREASE YOUR ENDURANCE

Fun fact: The liquid component of your blood called plasma, which aids in the movement of red blood cells, is what causes you to sweat. Perspiration on the skin’s surface helps prevent overheating.
Todd Buckingham, Ph.D., an exercise physiologist and world-champion triathlete, explains that regular training in the heat drives your body to adapt so that you may cool yourself more effectively by increasing your fluid reservoirs to draw from (In science-speak:
You increase your blood plasma volume. As a result, challenging workouts start to feel simpler, and your body retains the fluid it needs to transport oxygen to your muscles.
Please take advantage of it by working out at the beach with HIIT.
“An equipment-free, HIIT exercise on the beach is a fast, effective method to get your heart rate up and build up a decent sweat, but also giving yourself adequate time to recover,” advises Tami Smith, a personal trainer based in Florida. Keep in mind to save HIIT exercises like this for the morning and evening to prevent overexerting oneself.

See Shana Verstegen’s in-depth 30-minute beach exercise on MyFitnessPal, or look at the one below if you prefer creating your plan.

WARMUP:

5-8 minute stroll
10 crunches
Twenty jumping jacks and 10 reverse lunges on each side.
Plank for 60 seconds

WORKOUT:

Sprints, jump squats, or burpees for 30 seconds of vigorous exercise
A 60-second break
10 times in a row

COOLDOWN:

5-minute yoga flow or stroll

2. THEY STRENGTHEN YOUR HEART

According to certified personal trainer and proprietor of Your House Fitness Sergio Pedemonte, working out in the heat does more than merely help your body’s cooling system. Increased fluid levels and improved cardiovascular fitness enable your heart to pump more blood with each beat and decrease your resting heart rate.
Play a pickup game with your buddies to benefit.
According to Pedemonte, heat training has a more positive impact on aerobic exercises like walking or jogging than on strength-building exercises like weightlifting (better performed in a colder atmosphere).
Team sports like soccer, football, ultimate frisbee, or beach volleyball are terrific places to start. As you grow more fit, he says, they’re entertaining and give for numerous opportunities to take pauses and rehydrate.

3. THEY BURN MORE CALORIES

According to Buckingham, exercising in hot weather burns more calories than in cooler weather because your body needs to work harder to combat the heat. But in hotter weather, you also tire out more quickly, so you can decide on a lighter workout that results in fewer calories burned.
In light of this, it’s ideal for picking an activity you’ll genuinely enjoy (despite the increased difficulty), so you can persevere through your regular training period.
Take a picturesque bike ride to profit from it.
According to Rothstein, a bike ride is an excellent hot-weather workout for beginners since it is difficult, increases your heart rate, and allows you to adjust the intensity. Another benefit?
According to him, planning a bike to go sightseeing and ending it with a swim in the ocean or pool to cool off makes it a terrific vacation workout. If you like to cycle up hills in the fall and winter, start with a flatter route or design a shorter route to ease yourself into riding in the summer.

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