Warm Weather Workout Tips: How to Stay on Top of Your Exercise Goals this Summer

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The summer is heating up, which can make it increasingly challenging to stay on top of your workout routine. When you’re already drenched in sweat half the time, it’s easy to find yourself asking whether it’s really worth going outside or heading to the gym for your regular exercise session. Of course, exercise isn’t just about generating sweat–you have to keep up your normal routine in order to maintain your strength, flexibility, and aerobic fitness. If you want to stay healthy and motivated to keep up your exercise routine throughout the hot Atlanta summer, here are a few tips you can can follow:



  • Schedule your workout in advance.


Because of the heat, appropriate timing is essential when it comes to outdoor summer workouts. Ideally, you want to schedule your daily exercise for the early morning (before the sun comes up) or the late evening (after it has gone down). You should also aim to schedule all of your workouts well in advance, since it’s a lot more difficult to give yourself a pass on your workout when it is programmed into your phone or clearly written on your refrigerator calendar. You can also hold yourself accountable by telling your family members, friends, or a healthcare professional like a chiropractor about your summer exercise goals, which can make it less tempting to give up when the summer heat starts to feel unbearable.



  • Consider indoor workout options.


If you’re not an early bird and you can’t summon the motivation to exercise after a long day at work, you may want to consider indoor workout options. Summer can be a great time to shake up your workout routine by trying a new machine at the gym (have you ever tried the rower?) or enrolling in a class for the first time (think yoga or Zumba). However, when you’re switching from an outdoor workout to an indoor workout, it’s important to remember that new types of workouts stress your body in different ways. In order to keep the soreness at bay, you may want to consider scheduling in a regular massage. A chiropractic adjustment can also help make sure your body remains in alignment as you expand your horizons with new indoor workout options.



  • Recognize the importance of staying hydrated.


As we discussed in an earlier post, maintaining your hydration level is essential for staying healthy throughout the summer, and your body needs even more fluids than usual when you’re exercising regularly. Not only can staying hydrated improve your performance, but it also boosts your brain activity so you can stay motivated over the long-term. In order to figure out exactly how much water you should be drinking each day, start by calculating your baseline needs: experts say you should take your weight and divide it by two–that’s the number of ounces you need without exercise. In order to figure out how much you should be drinking to make up for the sweat you’re losing during your workout, weigh yourself before and after an exercise session. The result can tell you how much extra fluid you should be taking in, both during and after your workout.

  • Incorporate cold foods into your diet.


It might sound funny, but studies show that eating cold foods can actually lower your overall body temperature. That can be helpful before, during, and/or after your workout, depending on the extent of your exercise routine. Here are a few cold snacks you may want to try this summer:


  • Pre-workout: Frozen bananas with peanut butter. Slice a banana onto a glass plate or a piece of parchment paper and spread a small dollop of peanut butter onto each slice. Then, freeze it for at least an hour. As a pre-workout snack, the carbohydrates from the banana can give you a quick hit of energy, the protein and healthy fat in the peanut butter can help you sustain it throughout your workout, and the icy coolness of the treat can lower your body temperature.
  • Post-workout: Chilled tomato and black bean gazpacho. This cold soup can help replenish your electrolytes and provide an ideal carbs-to-protein ratio to help your muscles recover after your workout. As a result, you’ll come back from your workout feeling cool, refreshed, and ready for the next challenge.




  • Try Thai massage on days when it’s just too hot for your regular exercise routine.


No matter how hard you work to stay cool and keep yourself motivated to maintain your workout routine throughout the summer, there may be a few heat waves where it’s just not feasible (or even safe) for you to work out. On those days, you may want to consider Thai massage as an alternative. This unique massage modality offers a passive form of exercise, in which the therapist guides your body through a series of yoga poses. Even though it’s only a light workout, it can still get your blood flowing and help you maintain your flexibility on days when it feels like a struggle to move through the oppressive heat.

There’s no doubt that it will be a challenge to maintain your exercise routine throughout the hot Atlanta summer, but Atlanta Chiropractic and Wellness is here to help you every step of the way. Contact us today to learn more about how we can help you achieve all of your health goals!

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