The heat is definitely on the rise here in the valley, but that doesn’t mean you need to give up on your fitness programs and hide inside. Frank Carmen, owner of Frankie’s Fitness in the North Valley, has some great tips to help keep you healthy and stay on top of your fitness routine.
WORKOUT EARLY IN THE MORNING/LATER IN THE EVENING:
Try waking up an hour or two earlier to get your workout done when it’s still manageable. Enjoy the cooler mornings until it’s upwards around 80-90 degrees at 5 am; then try to find an indoor facility. Working out in the evening is a great option for those that have to be at work early in the morning or have other priorities that must take precedence. The hottest part of the day is peaking around 2-3 pm. So a 5 pm class or later is best for afternoon workouts.
BLOCK YOURSELF FROM THE SUN’S UV RAYS:
Find Shade: Always do your dynamic warmup, workout and then mobility in the shade. When it’s hot, it’s hot, but there is a HUGE difference in working out under the shade of the trees, for example, then it is working out 2 feet away in the direct sunlight.
Wear Sunblock: During the hottest parts of summer it can make a huge difference to block yourself from the sun’s UV rays on any exposed skin, even if you’re only in the direct sunlight for a short amount of time.
Wear Protective Clothing: “Dry fit” clothing can be amazing as some of this technology can help protect your exposure to the sun and keep you cooler while you sweat. Even wearing a hat or bandana can help keep the sun out of your eyes.
Wet Yourself down: on the back of your neck, shoulders and forehead with a cold wet rag can really help bring your core temperature down. Fill 2 bottles with water the next time you work out. Get one water bottle ice cold by placing in the freezer 1-2 hours before you work out. Soak a rag with the cold water and place on those areas.
Staying properly hydrated is huge. However proper hydration doesn’t just mean drinking a lot of water. It means putting back into your body what we sweat out (electrolytes, potassium, etc). There are some great solutions for everyone to try and figure out what works best for you. Some of my favorites are: Rehydrate from Advocare and organic fruit in proper quantities (Bananas, Oranges, Blueberries, Strawberries) all have great nutrients in them to help replace those much needed electrolytes.
LISTEN TO YOUR BODY:
It’s great to get your heart rate up to a level that will allow for optimal weight loss but make sure to use intervals for rest in between. This way your far less likely to over exert yourself and keep from getting heat sickness. You know your body better than anyone else… so when it’s telling you to slow down, go ahead and do so. You’re still working out and doing great things for your health and fitness.
Written by: Frank Carmen, Founder/Owner Frankie’s Fitness
Frank’s passion for fitness is to get people feeling and looking amazing, achieving a new sense of self-worth, more energy to do the things that they love, increase of strength/mobility/range of motion, decrease of body fat and most importantly the belonging to your new fitness family. Every movement and workout that I program is scalable to fit each individual’s needs no matter where you’re at in your journey of fitness. So whether you’re brand new at getting into shape or a long time veteran looking for something new and exciting that yields real results, his fitness plans are for you.