At Belly Bootcamp we’re experts in outdoor workouts.Â Our Bellies & Strollers classes are a huge hit in the Toronto area.Â While we can’t stop the summer heat (not that we’d want to), we can be safe when exercising in the midst of it.Â These long, hot days are perfect for getting outside and injecting a little extra activity into your day.
To avoid illness and injury and stay on track for your fittest summer ever, you’ve got to play it safe.Â From Belly Bootcamp trainer extraordinaire, Beth Beauchemin, here are our tips to surviving summer workouts safely, and in better shape than ever!
1.Â Build up to it gradually.Â After Canadaâ€™s long and cold winter, this sudden switch to summer has everyone jumping for joy.Â Butâ€¦.Â remember that our bodies have had the past 8 months to get used to being in the cold â€“ take time to acclimatize to our new season, and give yourself a few weeks of more moderate workouts to get your body ready and able to handle the heat.
2.Â Hydrate Hydrate Hydrate!!! Aim to drink about 2 cups of water 2 hours before the workout, and then continue to sip water throughout the workout.Â Always be sure to drink water after each workout to replace fluids lost.Â If you have been exercising for a long time or in extreme heat, consider weighing yourself before and after the workout, and drink 2 cups of water for every pound lost.Â If you are nursing this is even more important, because mommy needs to be hydrated in order to produce milk.
3.Â Avoid exercising between the hours of 12 and 2pm.Â Exercising during the hottest part of the day puts you at a greater risk for dehydration, heat illness (exhaustion or stroke), and overall bad workouts.Â My ideal day has my workout earlier in the morning, then a fabulous nap with the terrible toddler at mid-day.Â Â Itâ€™s one of my favourite indulgences!
4.Â Stay in the shade or â€ścreateâ€ť shade by covering up. Staying in the shade might be pretty obvious, but if you are going to be in the sun, try to wear more than just a sports bra and shorts.Â Experts are divided on sunscreen, but they are unanimous in saying that the best sun protection is to reduce your exposure.Â Long sleeved â€śsurfâ€ť shirts are a great (and trendy) way to stay cool and protected in the sun.Â Your shades are also more than just a fashion accessory â€“ they are a â€śmust haveâ€ť in the summer to protect your eyes from the sunâ€™s dangerous rays.Â Last, but not least, donâ€™t forget your hat!Â We make our kids wear hats for a reason â€“ because itâ€™s VERY important!
5.Â Find a good sunscreen, buy 5 of them (one for every bag!) and slather it on. No need to go out and buy the latest SPF 100+ (yes, they make that).Â Find something you like between SPF 15 and 50, and wear it!Â Sunscreen needs about 30 minutes to be effective, so aim to put it on a bit before you head out the door, and make sure to reapply at least every 2 hours, or every hour if you are working up a sweat.
Now get out and play!