I am always glad when summer is here because the days are longer, the temperature is warmer and the water is easier to jump into. Now is the perfect time to get out and get strong. Your body is a machine that needs to work. With the extra time in the evenings and weekends, get out of the air conditioning, get moving, sweat a little (or a lot) and live.
The great part of summer training is that you can start backing off the pace. The added heat is all you need to increase the effort so you can decrease intensity or duration. Your actual effort can be low and let the heat do the work. Your heart rate will climb along with the temperature and humidity. This is due to your body producing sweat to try and cool itself. If the humidity is too high, sweat may not evaporate and cool the body as needed, meaning your running your engine hotter than normal. Wearing a heart rate monitor can provide accurate information of your effort in those cases where you may be unsure how the weather will effect your run.
With the increase in temperature, you should also be aware of fluid loss. Staying hydrated is key to keeping your activity enjoyable. If you're unsure whether fluids are available on the trail or park, take a bottle with you. Hydration products have come a long way in the last ten years making portability easy. Whether it's a hydration backpack, belts that hold bottles or easy to carry bottles that conform to your hand, you owe it to yourself to plan ahead and consume liquids. Heat illness is of real concern in Central Texas where the thermometer can climb well over 100 degrees many days each summer. Be aware of the warning signs that may include;
- dizziness
- no longer sweating
- nausea
- confusion
- fainting
- skin discoloration
- overly fatigued
Working in an information economy means we rarely get to put in much physical labor during the day. So it is even more important to supplement with exercise before or after work hours. With the sun rising earlier and setting later, now is the perfect time to get outside as schedules can be more flexible. As the summer heats up into the high 90s or more, early or late workouts are cooler. There will still be plenty of heat to pump up your effort.
With the kids out of school, it's a good idea to include them as well and get some good habits started. Many times it becomes too easy for kids to turn on the television or video game rather than go outside and sweat a little. Adjusting some of your workout to include other members of the family pays big dividends for everyone.
The benefit to you today will be a clear mind, sense of wellbeing, and a great attitude. Use the long days and warm temperatures to change your habits and reach new levels of activity. Move. Walk. Sweat. Bike. Garden. Hike. Have fun.