We’ve made it! Now we are heading towards COVID-normal, and summer (woop!), it’s time to drop those comforting iso snacks, and fit into our summer dresses and shorts (haha).
Here are 5 self-care tips to maximise results of your Summer workouts :
1. Exercise ‘Smarter’, not Harder
The Online Aussie Lifestyle and Wellness Platform – Breakfast with Audrey has a range of great tips on how to exercise smarter, not harder. Firstly, “To keep your fitness level up when temperatures soar, do your regular cardio at a slightly slower pace but add in 30-second speed bursts every three to five minutes. You’ll maintain your conditioning and burn more calories without having to go all-out the entire time” (Breakfast with Audrey). The site also suggests working out during cooler parts of the day, exercises in breezy and shady environments, changing your exercise routine to fit the temperature (ie. swims on super hot Melbourne days!), and exercising in the rain.
2. Mindful Breathing
Being mindful of your inhales and exhales is essential during all workouts. And it’s important to remind ourselves as we move into Summer. Put simply: every time you inhale, you take in oxygen, which your body needs to function. And the more you move, the more oxygen your muscles need. Proper breathing maximises results by ensuring your working muscles have the oxygen they need to optimally contract (totalbalancehf.com; self.com).
For example, check out this fantastic video from the Global Triathlon Network on efficient running: “How to Breathe Whilst Running”:
3. Add Massage to Your Routine
If you’ve been hitting the gym this past week to attain your fitness goals for summer, consider adding massage therapy into your routine!
According to American Massage Therapy Association, regular massage therapy can reduce your chances of injury as you begin to delve back into working out regularly.
Our deep tissue massage relieves muscle tension and reduces chronic pain, enabling you to work out without the risk of damaging your body. Adding deep tissue massage to your workout routine is an excellent way to achieve the goals you have in mind without compromising your physical health.
4. Staying Hydrated All Day(!)
Sounds obvious but to stay hydrated it’s best to: “drink water all day, not just before or after your workout” (shape.com). Staying hydrated all day every day (perhaps by keeping a jug of water next to you at your desk while you are working as a reminder), helps prevent some symptoms we can experience from exercising in the summer heat. These symptoms include headaches, muscle cramps, decreased co-ordination, nausea and dizziness. Staying hydrated helps improve blood flow and circulation, maximising the delivery of oxygen and nutrients to your hard-working muscles. Dehydration also slows you down. Signs you need to grab your water bottle include: thirst, dry mouth, or feeling fatigued or sluggish. Hot tip: coconut water is a wonderful go to drink on super hot days as it also helps to cool down the body (a fact well known throughout the tropics).
5. Wear Light, Loose Clothing
Finally, dark colours attract the heat, so put aside those tight dark leggings, and wear loose light clothing. And, of course don’t forget to apply that sunscreen!
Enjoy yourself out there (now we are free!). The Stable Team.