Wednesday, May 26, 2010

The Heat Is On

It may get up to 96* today in New York City. The meteorologist on our NBC4 said this morning that in all of 2008, it never reached 96* once and this may be our warmest day of the year. Can you believe that? On May 26th! And people say global warming isn't real! Whatever!
I started my day with the gym, as usual, and then a trip to the Union Square farmers market. I really wish I had taken my camera with me because it was a perfect morning for the market. I've decided I actually like it on Wednesday mornings better than Saturday's. I get there just as they're opening, it's still a little cool and the crowds are pretty tame. It was delightful!

Today I'm going to talk about warm weather workouts. There are certain precautions that everyone should take when working out (or even walking for longer periods of time) in the heat of summer - or spring, in this case! We've all heard these a dozen plus times, but a reminder is always good because you could really do some harm if you're not prepared.
  1. Protect yourself! Be sure to wear sunscreen, a hat or visor, and if possible, clothing with an SPF. It is also good to wear synthetic fabrics and thin socks that are able to wick sweat.
  2. Start slow. Don't expect to break speed or distance records, especially on the first few hot/humid days of the year. Start slow and increase your speed or intensity as your body acclimates to the heat.
  3. Have a bite to eat! Make sure to eat something small before your workout, a little salt to increase your sodium levels is also a good idea.
  4. Stay hydrated, but don't drink too much. Be sure to start your workout hydrated and continue to drink water or a sports drink throughout. Since drinking too much can also cause problems, don't drink more than 8oz of fluid every 15-20 minutes.
  5. Take rest breaks. Don't overdo it. If you're running, take a walk break every once in a while. If you're walking, feel free to stop and rest while you drink. Take it easy on yourself. You don't want to faint!
  6. Pay attention to your body. If you start to feel faint or dizzy, stop right away and make sure you've had enough to drink or eat something if you haven't for a while. Eat something salty as you may be low on sodium. Don't worry if you have to cut a workout short. It's okay.
  7. Exercise in the morning or evening. It's best to workout in the outdoors during the coolest parts of the day. While the sun is at its highest point at noon, the hottest part of the day is usually later in the afternoon. So, it's best to do your outdoor activities either early in the morning or later in the evening, rather than from noon till 4 or 5pm.
Taking a quick break during our run in Montreal last summer

How do you like to cool down after a hot workout?
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Workout Stats -
17mi bike
3x12 cable pull twists
3x12 hammer curls
3x12 upright row
3x12 hamstring deadlift, bicep curl, shoulder press combo
3x12 lateral raise
3x12 leg press
foam roller & stretching

11 comments:

celmore said...

Thanks for the great tips. I have moved all of my runs to the afternoon to help simulate the IM race day. Hydration is so key.

Anne said...

Thanks for the info...being a newbie, these are my first runs in this heat (we have the same heat wave as NY here in the Montreal area)...so thanks!

sarah said...

I think working out in the heat is MUCH harder than the cold. It just zaps me of all energy. I like running through sprinklers.

Lindsay said...

AWESOME post!!

Lindsay @ http://pancakesnpajamas.blogspot.com/ said...

These are awesome tips. 96 is hot hot hot. We haven't even hit that high yet this year. Crazy.

misszippy said...

Good advice. I am actually loving the chance to train in some heat for the first time this year! I love a nice cool shower after a hot run.

fitandfortysomething.com said...

oh my it is so hot in nyc!

Jon said...

I successfully stayed indoors all day, except for a few quick shots from the car and into a building. My body is not acclimated yet to this heat!!!

Jenn said...

96 degrees. That is awful! I will take 10 below any day!!! Great tips!

AM-GoalsfortheWeek! said...

so, i'm gonna just say on the west coast here in Cali...it was weird cloudy here all day. even sprinkled a bit of rain for a bit!

this weather...hmmm..

Robyn said...

Boy was it hot yesterday! Thanks for the warm-weather tips. And next time take some farmer's market pics for me :)