I can hardly believe it either – it’s nearly time to squeeze back into our swimsuits and flaunt our legs in shorter hemlines. As much as I’m sure you’re all welcoming warmer weather, many of you are probably hitting the gym and working on getting in shape for summer. A fan of fitness myself, I applaud your efforts, and encourage you to make them a habit year round! That said, for those of you just starting out, here are some of my rules for summer training and shaping up!
#1 – Always Check in with Your Doctor First
If you’re adding a new routine to your life – whether it’s training for a 5K or starting a spin class, it’s always a good idea to check in with your doctor before you begin. This is especially important if you are pregnant, have any pre-existing conditions or think you’ll be really upping the intensity during your training program in comparison to how you usually work out.
#2 – Make Hydration Mandatory Before, During & After Working Out
Sometimes we’re so much in our “zone” that we forget to drink water while working out in the hot summer sun. Then we wonder why we’re tired, underperforming, or feel crummy after the workout! For those of you exercising in the warmer months, be sure you’re hydrating before, during, and after each and every workout.
#3 – Proper Gear is a Must (& an Excuse to Go Shopping)
Who wants an excuse to do a little shopping, raise your hand! You’ll feel better, do better and want to continue working out if you’re dressed properly for your workouts. This means researching the best shoes for the specific type of fitness program you’re following, picking out an outfit that is comfortable, and wicks away sweat and “works for your workout” (i.e., no loose pants if you’re in spin class). If you’re doing things outdoors this also means sunglasses and perhaps a hat to protect your face and eyes from the sun and other elements, like pesky bugs, wind kicking up dirt, etc. The cherry on top of all this great gear is that beyond helping you perform better, it will incentivize you to keep “showing up” as a workout warrior because you’ll want to show off your new looks!
#4 – Slather on that Sunblock
Sure you want to soak in the Vitamin D rays while working out in the sun, but you do not want to deal with skin cancer risks, not to mention a future of wrinkly, sun-damaged skin. In the summer I recommend you select a sunblock that is water and sweat proof, which will protect you without you having to worry about you sweating it off!
#5 – If You’re Working Out Outdoors at Night Be Careful!
The hot summer sun can be a beast during the day and because of that I know many of you will opt to run, bike or hike later in the day. Though it does bring cooler temperatures it also means that you’re putting yourself at risk in a few more ways, so be sure you’re taking the proper precautions before you head out after sun down. If you’re anywhere near traffic be sure you’re wearing reflective, bright colored clothing to warn cars, bikes, and other people that you’re there. I also like to encourage women to work out in pairs or groups (many cities have running groups you can join). No matter how safe your neighborhood is, running or biking alone at night can be tricky, so give yourself and those who love you peace of mind and do it with a partner. Finally, don’t forget that when the sun goes down, lots of bugs come out. Be sure you have a great sunblock on to keep mosquitos at bay!
Wishing you a great workout!
Dr. V