Entrenar en verano: trucos para hacer deporte en verano y no morir en el intento

Training in summer: tricks to do sports in summer and not die trying

Summer is a perfect time: sun, vacations and time outdoors... However, it is also a season that brings with it high temperatures that can make training become a real challenge. But don't worry, with the right tricks, you can maintain your exercise routine at home or outdoors and make the most of the benefits of summer sports without putting your health at risk.

At Sportech Fitness, we present you a complete guide so that you can train in summer without dying trying or ruining the work of the entire year. Do you want to know more?

Woman doing sports in summer on the beach

Is it good to exercise in summer?

Exercising in summer has multiple health benefits. Increased sun exposure helps our body synthesize vitamin D , essential for bone health and general well-being. Additionally, heat can increase the elasticity of muscles and tendons , reducing the risk of injury during workouts. However, it is crucial to take certain precautions due to high temperatures.

Exercise in summer can improve cardiovascular endurance as the heart works harder to maintain body temperature. In addition, intense sweating promotes the elimination of toxins. Of course, it's important to maintain adequate hydration and watch for signs of heat exhaustion.

Benefits of sport in summer

  • Sun Exposure and Vitamin D: The sun is a natural source of vitamin D, which is crucial for bone health and the immune system. Practicing sports outdoors in summer allows you to take advantage of this natural source of energy.
  • Improved cardiovascular endurance: Training in heat makes the heart work harder, which can improve cardiovascular endurance. Over time, your body will adapt and become more efficient.
  • Increased flexibility: Heat increases the elasticity of muscles and tendons, which can reduce the risk of injury and improve flexibility.
  • Detoxification : Sweating helps remove toxins from the body, which can be beneficial for your skin and overall health.

Precautions to consider

Despite the benefits, it is essential to take certain precautions when exercising in summer. The risk of dehydration and heat stroke is real, and it is important to be aware of your body's limits. Here are some tips to stay safe:

  • Constant hydration: Drink water before, during and after exercise. Consider isotonic drinks if your workout is high intensity or lasts more than an hour.
  • Appropriate clothing: Wear light, light-colored clothing that allows perspiration. Technical fabrics that absorb sweat and allow ventilation are ideal.
  • Sun protection: Apply broad-spectrum sunscreen and wear sunglasses and hats to protect yourself from UV rays.
  • Know your limits: Listen to your body and don't push yourself too hard. If you feel dizzy, nauseous, or extremely exhausted, stop exercising immediately and find a cool place to rest.
Woman running on the beach in summer

When should I exercise in summer?

The time of day when you decide to exercise in summer is crucial to avoid extreme heat and reduce the risk of heat stroke. Here are some tips on the best times to train during the warmer months.

Recommended times to train in summer

Early morning: The first hour of the day, before the sun fully rises, is one of the best times to exercise in the summer. Temperatures are cooler and the air is usually cleaner. Plus, starting the day with a good workout can fill you with energy and motivation for the rest of the day.

Afternoon: If you are not a morning person, another option is to train in the late afternoon or evening, when the sun begins to go down and temperatures become more bearable. Of course, make sure you have enough light if you decide to train outdoors at night.

Avoid the middle hours of the day: The hours between 10 am and 4 pm are usually the hottest and have the highest UV radiation. It is best to avoid exercising during this period, as the risk of dehydration and heat stroke is much higher.

Duration and intensity of training

In summer, you may need to adjust the duration and intensity of your workouts to adapt to the heat. Here are some tips:

Shorter, more frequent workouts: Instead of doing long sessions, opt for shorter but more frequent workouts. This will allow you to stay active without overheating.

Reducing intensity: Lower the intensity of your workouts a little. For example, if you normally run at a high speed, slow it down slightly to adjust to the heat.

Rest Intervals: Increase the frequency of breaks during your exercise sessions to allow your body to recover and cool down.

Woman training at dusk in summer

How to exercise in summer: tricks

To maintain your exercise routine at home or outdoors during the summer, it is important to adapt your habits and use some tricks that will help you train safely and effectively.

Home training

If you prefer to train at home, here are some tips to do it efficiently during the summer:

Condition your space: Make sure your exercise area is well ventilated. Use fans or air conditioning to maintain a comfortable temperature. Training in a cool room can make a big difference.

Low-impact exercises: Opt for low-impact exercises that generate less body heat. Yoga, pilates or stretching routines are excellent options.

Nearby Hydration: Keep a cold bottle of water always by your side to ensure you stay hydrated throughout your workout.

Adapted routines: Adapt your home exercise routines to include more breaks and exercises that don't overheat you too much.

Woman training at home in summer

summer sports

Summer is an excellent opportunity to try new summer sports that allow you to stay active and cool at the same time. Here you have some options:

Swimming : Swimming is one of the best exercises in summer. Not only does it keep you cool, but it's also a great cardio and resistance workout.

Paddle surfing: This water sport is perfect for working on balance and core strength while enjoying the water.

Early cycling: Going cycling first thing in the morning is a great way to exercise outdoors without suffering from the high temperatures.

Hiking in the shade: Choose hiking routes that pass through wooded or shady areas to stay cool while enjoying nature.

Woman swimming in summer

Outdoor sport

If you enjoy outdoor sports, these tricks will help you stay cool and safe:

Choose cool places: Look for shady parks, wooded trails, or areas near bodies of water where temperatures are cooler.

Appropriate clothing: Wear light, breathable, light-colored clothing. Technical materials that absorb sweat and allow ventilation are ideal for summer sports.

Constant hydration: Carry a bottle of water with you and drink at regular intervals. If your activity is intense, consider carrying isotonic drinks to replace electrolytes.

Sun protection: Use water- and sweat-resistant sunscreen, sunglasses, and a cap or hat to protect yourself from the sun.

Group of people doing sports on the beach in summer

Summer sales on fitness machines and materials for home gyms

For those who prefer to train at home, summer is an excellent opportunity to equip your home gym with the best fitness machines and accessories. At Sportech Fitness , we offer summer sales on a wide range of products that will help you maintain your exercise routine at home no matter the heat outside.

Benefits of having a home gym

  • Convenience : Training at home allows you to do it at any time, without having to travel.
  • Long-term savings : Although the initial investment may be high, in the long term you will save on gym fees and travel time.
  • Flexibility : You can adapt your exercise routine at home according to your needs and preferences.
  • Privacy : Training at home gives you the privacy needed to focus on your training without distractions.

And the best: Continue with your usual training routine without getting too hot!

Training in the summer can be challenging, but with the right tips and tricks, you can maintain your workout routine at home or outdoors and enjoy the benefits of summer sports.

Don't forget to visit our website to take advantage of the summer sales and equip your home gym with the best products on the market.
Back to blog

Leave a comment

Please note, comments need to be approved before they are published.