10Hot-Weather Hacks to Keep Walking All Summer

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10Hot-Weather Hacks to Keep Walking All Summer

Summer months are usually a time when you can easily提高您的活动水平通过花费更多的时间walking户外活动,尝试新活动远足,,,,游泳and骑自行车。But as the temperature starts to creep up, extreme heat can bring its own challenges, especially when you’re trying toincrease your step count

Here are 10 tips to help you stay on track with your步行例程在这一年最热的月份:

1

投资正确的装备

棉质T恤和氨纶绑腿不是炎热天气的理想选择,因为它们会捕获热量和汗水。取而代之的是,投资浅色衬衫,背心和由供应水分材料制成的短裤,旨在在极端温度下锻炼户外。这些物品使您的皮肤保持干燥,使您感觉更凉爽,并且更舒适。戴着轻巧的帽子和太阳镜也是一个聪明的主意,可以将您的脸和眼睛免受阳光的影响。

2

提早或迟到

凌晨或午餐时间步行can be a great idea in the spring and fall, during the summer, the sun’s UV index is highest between 11:30 a.m. and 1:30 p.m. Add in the rising temperatures during this time of day, and it’s easy to see why the early morning and late-evening hours are better choices for exercise. Getting in your workoutfirst thing in the morning同样,您完全跳过步行的可能性也不大。

更重要的是,锻炼还可以帮助boost your metabolismwhile anevening walk can aid digestion。If you opt for an evening walk, try closer to 8 p.m. when the sun is starting to set.

3

分开锻炼

If you’re into长途步行,立即进入所有里程可能是夏季的挑战 - 尤其是如果您不是早起的话。与其在极高的高温下走了两个小时的步行路程,不如考虑将其分解,并在早晨和另一半在晚上走一半。

Or, you can split up your workout in one session by starting outdoors andfinishing on the treadmill

4

找到阴影

并非所有社区都衬有阴暗的树木,这就是为什么在夏季穿浅色并使用高SPF防晒霜总是一个好主意的原因。虽然您可能必须开车到达那里,但请尝试heading to a trail或多用途的路径从直射的阳光直射以保持凉爽。如果您可以摆脱沥青(吸收并保持热量),那就更好了。在丘陵地形上行走还会燃烧更多的卡路里,因此您不必尽可能远地走路即可达到同样的事情weight-loss benefits。You can always听一本好的有声读物and get your workout doneon a treadmill,,,,too.

5

GET SERIOUS ABOUT HYDRATION

对于任何计划在炎热天气下一次步行超过30分钟的人来说,携带一个好主意water bottle或水化包。保持水合整天,除了运动时,helps your overall health,性能和减肥目标。It’s also a good idea to consider consuming a电解质的水合饮料,重要的矿物通过汗水迷失


阅读更多>您的水需要提升吗?


6

CONSIDER CUTTING BACK ON CAFFEINE

虽然少量的咖啡因可能还可以,但也可能产生利尿作用。如果您患有高血压或高胆固醇等心血管危险因素,则还应避免进行咖啡因,因为一些研究表明it could increase the risk of blood clots.

7

监测尿液颜色

One of the ways you can tell if you’re adequately hydrated is to monitor the color of your urine. This is helpful not only following your workout but also in the days prior to a particularly hard effort. Urine that is cloudy or darker in color is a signal you need to up your hydration efforts, while lighter, pale urine is a sign yourhydration levels are on track

8

称重自己

One quick way to test your hydration levels is to称重自己锻炼前后。平均而言,您损失的每一磅都等于大约16盎司的液体。为了确保您充分水合,请射击以补充此功能,再加上6-8盎司。长时间锻炼几磅的体重减轻是正常的狗万体育买球万博彩票下载安卓,但是如果您看到极端的下降,那么在锻炼过程中的可能性不足,需要携带更多的水。

9

CONSIDER AN ALTERNATIVE REHYDRATION BEVERAGE

在非常炎热的天气和一个小时以上的锻炼过程中,可能需要运动饮料来补充失去的电解质和钠。只需确保您去an option that isn’t processed or from concentrate,,,,as these can be higher in sugar and added sweeteners. One natural option is coconut water, which can help you hydrate while providing electrolytes. You can also try巧克力牛奶,,,,which has a good blend of carbohydrates and protein to help your muscles recover while also providing vitamins A and D, calcium and magnesium.

10

PLAN AHEAD FOR LONGER WALKS

If you’re walking for more than an hour, plan ahead by choosing a route that allows you to refill at a water fountain. An alternative option is to drive the route beforehand and stash an extra water bottle or two at specific locations so you won’t have to carry extra weight.

最初发布于2019年7月,随附其他报告

每天都在进行健身目标时每天取得进展,例如走更多步骤。转到“计划”myFitnessPal应用对于日常教练和易于任命的任务,以使您有动力。

关于作者

马克·林赛
马克·林赛

Marc是位于亚利桑那州斯科茨代尔的自由作家。他拥有波特兰州立大学的写作硕士学位,是一名认证的物理疗法助理。马克(Marc熔岩,竞争对手and凤凰户外杂志。他是Active.com的前自行车编辑。

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