It's been sweltering-hot for a week now, and exercising outdoors is getting difficult. It's hard to go for a thirty minute jog when you can barely breathe. Working out, and doing it safely, can be a challenge.
Lane Horne, of Live Out Loud Fitness in Decatur, says it all comes down to timing and a little planning. If you can pull those two things off, you can beat the heat.
Dorothy and Jason Lindsay both run, just not at the same time. She goes early or late, when it's cooler. Jason runs late in the morning.
"It was pretty miserable. It got very hot, very quickly, probably within about a mile and a half to two miles. Very excruciating," said Jason Lindsay.
Staying hydrated is really important. Horne says start drinking water at least two hours before you head out.
"And then 15 to 20 minutes before you exercise, another cup or two is not going to be a bad thing," said Horne.
She says if you're thirsty before you work out, you may become even more dehydrated.
Horne says the best time to workout is early, just after dawn before the heat starts to build. If you're not a morning person, wait until late in day when the sun is going down. If you're really sensitive to the heat, you may want to take your workout inside. It may be a good idea to get a short-term gym membership until the temperatures drop back down.
"Sometimes that's a great alternative because you can get on any cardiac machine, if cardio is what you're wanting. You can get on any cardio machine and still get a workout in but not, and be in air-conditioning," said Horne.
If you are going to be outdoors, wear lightweight, light-colored clothing to help deflect the sun. Bring along some sweat or water-resistant sunscreen to protect your skin. Horne says pay attention to the warning signs when getting too hot.
"I'll be working out with clients and you know, I'll notice them perspiring and they're red in the face. When I start seeing what I call "white" face, I'm always, I'm like, ‘Let's have a seat. Get something to drink. Calm things down for a minute,'" said Horne.
If you start to feel overheated, find some shade, and some water, to cool yourself back down. If you're not feeling better after a few minutes, you may need medical help.
If you're a walker, and the heat is getting too much, many of the metro-area malls open a couple of hours early for walkers. Check with your local shopping center to find out what time they open their doors.
Here's a list of some area malls that open early for walkers:
Town Center at Cobb - 400 Barrett Pkwy., Kennesaw / 770.424.9486 Mon. – Sat.: 8 a.m.; Sunday: 11 a.m.
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