Summer Workout | Indoor Exercises & Tips To Beat The Heat

Summer is the perfect time to go out and have fun. It's one of the favorite times of the year because there are so many outdoor activities to choose from. Everything is more fun outside, you can swim, run or ride a bike.

However, the summer heat can be a problem if you are not careful, especially in areas with extreme heat and humidity.

When summers hit, workout freaks find alternative ways to stay fit and agile. Some of the interesting indoor exercises fit for the summer season are:

Yoga:

The most popular workout of Indian origin, yoga has loads to offer in terms of
physical and mental health.

There are numerous yoga asanas that you can try at home. Some of them are:

• Surya namaskar for toning
• Yin yoga
• Desk yoga
• Release morning stiffness yoga

If you are a beginner, watch YOGA FOR BEGINNERS.

Strength training:

Whether you are an experienced person or new to strength training, you can start it right at home/or indoors at any time. All you need is some space in the room.

Even 10 minutes of proper strength training can give your body what it needs to adapt, build muscle, and improve its skills.

Keep the following in mind:

• Always warm-up
• Start with the lightweights
• Add weights gradually
• Rest at least 60 seconds between sets
• Limit exercise to 45 minutes or less.
• Slowly stretch your muscles after exercise.
• Rest a day or two between workouts

You can try: Functional training for beginner

Cardio:

You don't need a lot of equipment to do cardiovascular exercise. Instead, you can do cardio at home by working on your own body weight.

• 1-mile happy walk
• Core cardio for beginner
• Chair cardio
• Barre workout

Explore more cardio videos on Wellness TV.

Zumba:

The new craze among fitness freaks, Zumba is a holistic workout that will surely keep you fit and happy.

Zumba helps achieve long-term health benefits while experiencing an absolute blast in one exciting hour. The routine features interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat.

Other amazing exercises/workouts for summer days

• Aerobics: Moving your body to peppy music has proved to be quite effective in not only melting the extra body fat but also refreshing your mind.
• Pilates: It’s a form of exercise to build strength in your core muscles for better
  posture, balance, and flexibility.
• Tai Chi: This martial arts variant has a number of movements and postures that can help you stay fit and healthy. It also helps beat the stress.
• Swimming: It’s a good way to keep your body cool in summer. It provides an
  an effective workout for most of the body parts.

But, if you are an outdoor person, want to exercise outdoors in hot weather. Here are a few tips that will help you to beat the summer heat and make the most out of your summer workouts.

How to stay safe when exercising in the heat?

If you need to do outdoor exercise in the summer, a few simple precautions will help ensure your health.

Tips for exercising outdoors:

Start slow

If you are not used to exercising in the heat, stay calm. It may take 1-2 weeks to adjust to the heat. Also, consider your general health and any medical risk factors. If you have a medical condition or are taking medications, talk to your doctor about safety precautions before working out in the heat.

Listen to your body

Heat, especially when combined with humidity, can shut down your natural cooling system. The most common symptoms of heat-related illnesses include weakness, nausea or vomiting, headaches, excessive sweating, muscle spasms, and confusion. These early symptoms indicate that it is time for action.

Know what to do:

• If you experience symptoms of heat-related illness above, remove all extra clothing. The quickest way to lower your body temperature is to immerse yourself in cold water or ice, so use this treatment if possible.
• You can also cool down with a fan, ice pack or cold, wet towels. If your condition does not improve within 20 minutes, seek immediate medical attention.

It can be helpful to bring a friend and have someone nearby who can recognize the warning signs. When symptoms occur, you can help your partner respond quickly.

Wear light-colored and light-weighted cotton clothes

Wear light-colored, lightweight, loose-fitting clothing to avoid heat traps and rapid evaporation of sweat.

Stay hydrated

Drink plenty of water or other hydrating liquids (Juice, or buttermilk). Dehydration can play an important role in heat-related illnesses. Energy drinks replace the sodium, chloride, and potassium lost by sweating and are suitable for strenuous exercise.

Don’t forget sunscreen

Wearing sunscreen is important in hot weather. Sunburn makes catching a cold more difficult, and burns increase the risk of skin cancer. Get some exercise in the morning or evening to avoid the midday sun and wear a brightly colored, wide-brimmed hat.

Avoid the hottest part of the day

Timing matters when it comes to temperature fluctuations. Workout either early in the morning or late in the evening.

Eat right

Consider eating the right food before your summer workout. Here are a few examples:

• Plain Greek yogurt with oats
• Berry blast smoothie
• Fruit-infused water with soaked nuts
• Banana with peanut butter and honey
• Protein shake