But, of course, heat has its downsides. Working out in extreme summer heat makes everything feel harder. As a rule of thumb, for every 10 degrees above 50° F, your aerobic fitness performance suffers by around 3 percent. In one study, people biking in 100° F conditions experienced a 9 percent drop in pace compared to a group biking in 68° F conditions. “When you work out in the heat, you increase your core body temperature more quickly,” explains Kami Blease, a Los Angeles-based personal trainer for Fyt, the nation’s largest personal training service. “This makes your body work harder to cool you off, therefore increasing your heart rate” and your sense of exertion. As a result, you run slower and lift lighter — and still feel just as tired as if you’d crushed your workout goals. That’s not to mention heat exhaustion and dehydration — side effects of pushing it too hard on a hot day.
How To Use Heat To Get Fit
Hot day workouts should embrace short bursts. Research also shows that short-duration physical activities — i.e. sprints — can improve in the heat (possibly because your muscle fibers and ligaments are extra-limber and the bouts of work aren’t long enough to really stress your aerobic system). Similarly, some studies show that when heat is applied directly to muscles during an abbreviated weights session, performance is enhanced. So, “you can still work out in the heat,” says Blease. You just “need to be more aware of how your body responds to movement in those conditions. If you want a strength workout, I recommend something short and sweet. Think of compound movements like a squat with an overhead press or walking lunges with a biceps curl.” Working multiple body parts at once gives you a more intense, but shorter, workout, she adds. Just make sure to give your body ample rest, whether between lifting sets or bouts of cardio. As for which is better in sauna-like conditions, cardio, or strength, Blease is noncommittal. “It’s less about the type of exercise and more about how you prepare and pace yourself when working out in the heat,” she says. With that in mind, check out these two workout plans—one for cardio, one for strength — for steamy summer days.
Your Summer Heat Cardio Workout
Warm up: 5 minutes fast walking3 x 60-second sprints; 60 seconds of recovery between sprints5 x 20-second sprints; 30 seconds of recovery between sprints10 x 10-second sprints; 20 seconds of recovery between sprintsCool down: 5 minutes slow jogging or walking
Your Summer Heat Strength Workout
Squat with Overhead Press
How to: Stand with feet hip-width apart, holding weights (or water jugs) at your shoulders. Squat until legs are bent to 90 degrees. (“Think about sitting down and back like you would sit in a chair, keeping most of the weight in your heels,” says Blease.) Stand and press weights overhead, palms facing in. How many: 3 sets of 10 reps; 60-second rest between sets
Pushup with a Row
How to: Start in an extended plank position, feet slightly wider than hips and hands slightly outside shoulders. Place weight on ground between your hands. Lower into your pushup, guiding elbows back around 45 degrees; press back up to plank position. Pick the weight up with your right hand, keeping your elbow close to your body, and “row” the weight toward your chest. (“Think more of a scoop back rather than pulling it straight up,” says Blease.) Do a row on both sides, and then start again with your pushup. How many: 3 sets of 6-8 reps on each side; 60-second rest between sets
Walking Lunge with Biceps Curl
How to: Hold the weights or water jugs down by either side. Take large step forward so that both knees can comfortably bend to about 90 degrees. Drive front knee forward without letting it go over your toes. As you straighten your legs and pick up your back foot to bring it to meet your front, curl the weights towards your shoulders, leading with your palms. Release the weights as you stand fully up with your feet together and then step forward on the opposite side and repeat. How many: 3 sets of 10-12 reps; 60-second rest between sets Feeling ambitious? Repeat this circuit again!
