Diets

Weight loss: ‘Crucial’ tip when exercising in the heat – ‘listen to your body’

The UK is experiencing hot weather at the moment, with the Met Office issuing its first extreme heat warning. While many may opt not to exercise in the heat, one expert has shared what to do so for those wanting to continue their routine.

Speaking to Express.co.uk Jamie Barnard, trainer at F45 Maida Vale, explained: “Hydration is important no matter what conditions you are exercising in, but is particularly crucial when working out in the heat.

“The reason for this is because you sweat more when the temperature is hot, so drinking water helps to replenish the fluids lost by excessive sweating.

“If you do not drink enough water, you may become dehydrated, and the combination of hot temperatures and dehydration can make you seriously ill.”

For those working out in gyms, the majority tend to have air conditioning or fans.

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Exercising in hot weather can put extra stress on the body if you don’t take care when exercising in the heat.

Jamie added: “It’s really important to know your limits and listen to your body.

“If you are relatively new to exercise or coming back after a hiatus, you should adapt your exercise to moderate intensity if you are working out in the heat, to reduce the risk.

“If at any point you feel lightheaded, it is best to stop or reduce the intensity until you feel better.”

When exercising outside, wearing lightweight and loose fitting clothing can help you stay cooler.

The expert went on: “Opt for breathable, lightweight or loose fitting attire that permits swear to evaporate, so that you can cool down effectively.

“You should also try to wear a hat of some sort to keep you protected and try to wear light colours to avoid absorbing heat.”

When outside, it is also extremely important to wear sunscreen regardless of whether exercising or not.

However, the expert recommends putting sunscreen on at least 30 minutes before exercising.

He said: “This is one of the most important things that you must do when working out in the heat.

“Often, people do not realise how hot it really is before it is too late – so you must put sunscreen on before heading outdoors to exercise and try to do it with at least 30 minutes to spare so your body has time to absorb it without sweating it straight off.”

The NHS recommends performing 150 minutes of exercise each week in order to maintain a healthy lifestyle.

Some people even have a goal of hitting 10,000 steps each day, which can all contribute to losing weight.


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