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Intensify Your Workout: Tips to Challenge Yourself Safely This Summer

by Scott Jesko | May 09, 2019

With regular exercise, your body will tell you when it's time to take your workout to the next level. However, with summer right around the corner, staying safe is a top priority. 

HYDRATION

Since your body is made up of a high percentage of water, it is critical that you replace lost fluid during your workout. To avoid heat exhaustion, it is necessary to replenish your fluids every 20 minutes with eight to ten ounces of water and an additional eight ounces of water when you finish.

Drink plain water rather than sports drinks that contain lots of calories. During a break in activity, eat a piece of fresh fruit or some raw vegetables to help you to replenish your electrolytes without added calories.

If you are participating in a group fitness class, follow the lead of your instructor to reduce the possibility of overexertion. The Amarillo Town Club offers a variety of classes to choose from, including classes for beginners.

KNOW THE SIGNS OF DEHYDRATION

Even though our bodies have a cooling system, that system can fail if we do not stay hydrated while exercising and before beginning a workout as well. Feeling fatigued before you even get started is a sure sign that you are not properly hydrated. Try drinking water an hour or two before you begin working out.

Another sign of dehydration is cramping during your workout. Your pre-workout hydration regimen should include one ounce of water for every ten pounds of body weight.

Another indicator of your hydration level is your heart rate. Be sure to monitor it. If it is higher than normal, chances are you are dehydrated. Use these formulas to calculate your maximum heart rate. For men, subtract your age from 220. For women, subtract 88% of your age from 206.

Darker colored urine is another indication that you need to be drinking more water.

KNOW WHEN TO TAKE ACTION

There are other signs of dehydration that require your immediate attention. These include a sharp drop in your endurance level, headaches, dizziness, confusion, and nausea. If any of these symptoms occur during your workout, stop exercising immediately, and if you are outside, get indoors as soon as possible.

Drinking water is your next course of action. To replenish your body's water weight faster, try drinking hydroxide alkaline water. It works by enabling your body to produce hydro ions at a faster rate.

EXERCISE INDOORS WHENEVER POSSIBLE

The most practical way to intensify your workout safely year round is to exercise in an indoor climate-controlled environment. The Amarillo Town Club offers you a respite from the harsh summer heat, which allows you to push your boundaries further with considerably less risk.

In keeping with working toward your best summer body, start out with weights. Weight lifting will reduce the amount of glycogen stored in your body, so when you do your cardio your body will burn more fat.

HOW TO REV UP YOUR INTENSITY

While working out in the gym, consider Giant Sets. A Giant Set is four exercises in a row without resting. If you perform each exercise for five minutes, you won't exceed the 20-minute time interval for staying hydrated, but you will still benefit from a higher intensity workout.

Here in the Texas panhandle, outdoor conditions can take a toll on your body. The summer weather doesn't mean you have to put your next fitness goal on hold. Here at the Amarillo Town Club, our goal is to help you achieve your personal best year-round in a safe environment with qualified instructors and state-of-the-art equipment. Start working on your summer body today!

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