Check out these important tips for summertime workouts.
Summer—the season of shorts and swimsuits—often serves as motivation to start or step up an exercise routine. Here are a few suggestions for summer workouts:
Start small. Ease into an exercise routine, especially if you haven’t exercised all winter, and always warm up prior to a workout and cool down afterwards. Consider starting with walking. Gradually lengthen and intensify your workouts, taking into consideration the heat and humidity. Being over zealous can leave you with ailments including: blisters, tennis elbow, shin splints, heat cramps, heat exhaustion or heat stroke.
Prevent heat-related illnesses. Drink water before, during and after exercising. Avoid exercising outdoors during the hottest hours of the day, which are approximately 10 a.m. until 4 p.m. And be sure to heed the warning signs of heat-related illnesses, which can include muscle cramps, fatigue, dizziness, headache, nausea and more.
Consider changing your routine. While taking a lunchtime run out in the fresh air may be your workout of choice, consider running inside on a treadmill instead during summer months. If you do choose to exercise outdoors, think about doing so with a partner in case either of you recognize the signs of heat-related illness.
Take precautions. Use a broad-spectrum sunscreen with an SPF of at least 30 when exercising outdoors, and reapply it after sweating excessively. Wear workout gear made of moisture-wicking materials, as opposed to cotton that will simply become saturated with sweat and cling closely to your body. Pay attention to water advisories when swimming at the beach. Tell someone about your planned route before heading out on a hike. And always wear a helmet when biking.
Go where the Rangers go! Medical Center Arlington specializes in treating both professional athletes and those simply focused on their everyday fitness. If you have more questions about how to exercise safely this summer, or if you would like physician referral, visit Medical Center Arlington online or call our referral line at 1-855-868-6262.