When it comes to working out outside (especially in the summer heat), I always welcome embracing mother nature and enjoying the fresh air of the outdoors. However, I always encourage my clients to be prepared before going outside and breaking a sweat.
There are many physical and mental benefits that come with taking your work out outside such as enhancing mood, proprioception, and bonding with our environment around us. Nonetheless, preparation is key! Living in Florida all of my life has taught me something Inow teach my clients- – stay hydrated and make sure that you listen to your body when working out in new environments.
So how can you prepare?
- Drink at least your body weight in ounces of water on the days that you plan to work out in the heat.
- Get in a proper 10 to 15 minute warm-up in the shade. This can help your body (and eyes) acclimate to the heat and environment before starting your routine.
- Don’t ignore cramping, dizziness, feeling light headed, and sudden symptoms fatigue as this may be your body’s way of telling you it is time to wrap it up and head inside.
I like to use full body exercises and circuits when working out outside . Here is a tried and true favorite that you can try out next time you find yourself looking to work out in the great outdoors:
As many rounds as possible in 4 minutes:
- 12 dumbbell bodyweight squats (with light to moderate weights)
- 20 mountain climber
- 12 dumbbell side lunges to overhead press (with light to moderate weights)
- 20 high knees/ butt kicks
*repeat for a total of 2-3 times with 60-90 seconds of rest
So how can you recover?
A good recovery game plan should consist of eating a lean protein and whole grain carbohydrates to refuel your body as well as hydration and active stretching. I like to recommend consuming essential amino acids, electrolytes, and glutamine after client workouts to help with cellular regeneration, soreness, and more effective energy production post-workout.
All in all, I am a fan of working out in the great outdoors, so grab your favorite pair of sneakers, a towel, and a water bottle and get moving!
Coach medical precaution: If you have/had a stroke, heart disease, blood pressure issues, asthma, fever, or any pre-existing medical issues that may be affected by changes in environmental temperature speak to your physician before venturing outdoors for your next workout.