Hot summer months mean record-high temperatures and potential exercise risks. Our bodies can easily become overheated, and we forget the basics to help us stay fit in the heat. Here are some great fitness tips with a Pilates twist so you stay healthy and strong this summer.
- Hydrate. Carry a water bottle with you throughout the day and keep refilling it. Take a swallow every 5-10 minutes, and you’ll definitely hit your 8-cup goal for the day. Also, try including fruit and vegetables in your nutrition plan with high water content like cucumbers, lettuce, tomatoes, watermelon and strawberries. Here are other foods that help you stay hydrated.
- Stretch properly. Stretching before you workout is so important so your muscles are ready to move. However, it’s also a great idea to keep your muscles loose throughout the day. Limbering is a great stretch you can perform in less than five minutes after you wake up. Or, if you work at a desk, there are great Pilates stretches and workouts that can be completed from your office chair. Here is a great example or you can try this Spine Stretch from Stott Pilates.
- Don’t overstretch. Always listen to your body. Know your limits and don’t push yourself too far in a stretch. This is even true at the end of workout when you think your muscles are nice and warm. Avoid injuries by easing your way into the stretch, checking your alignment, don’t bounce in the stretch and come out of it slowly. Here are some great Pilates stretching techniques, a couple of great hamstring stretches or band stretches to complete at the end of hard run, workout or Pilates session.
- Take breaks during workouts. If you ever feel like you can’t catch your breath, are red in the face or lightheaded or have a dry mouth, take a break. There is absolutely nothing wrong with toweling off, taking some deep breaths, grabbing a sip of water and rejoining your workout or instructor. Also, note that some days your body just can’t perform like others. Be aware of dehydration or exhaustion symptoms, and take care of your body.
- Carry a towel. It’s pretty simple, but definitely add it to your studio or gym bag during the summer months. Not only will you stay dry, but you’ll also avoid germs from towels that didn’t come from your own home. 😉 Let’s stay healthy together.
- Diversify your workout. You know I am a Pilates LOVER and suggest taking with me 2-3 times per week. However, it’s also good to add other types of workouts to your fitness plan so you work different muscles and avoid overuse injuries. If you find yourself only taking Pilates, consider adding a brisk walk with weights or light jog. Or, stay inside and take advantage of the plethora of free workout videos that you can find on Youtube or Vimeo. Peruse Pinterest for some great inspirations! I personally like Barre3 for at-home barre workouts, which is a great extension to Pilates and Yoga.
- Try indoors. If you like to run outside, try hitting the treadmill or taking an indoor cardio class. There are ways to continue your favorite workouts without hitting the hot pavement. You might also consider a class you’ve never taken before. I promise if you like cardio, you can definitely get your heart rate up in a Pilates Apparatus session, Pilates on the Ball or Cardio Barre class. Try one out
Across Body Stretch
Do you have more tips to share? How will you beat the heat this summer? Share with us!