How to Plan Your Summer Workout

May 25, 2018
By: Mark Kalladeen,
Fitness Center Trainer

Hello Connection Members and Staff! Hot days are finally here! The transition from Spring temperatures to these upcoming hot humid days can be tough. A major thing to note is that with the transition of seasons you will need to be flexible about when you work out. Check the weather, find the lows and highs for the day. Sometimes it’s early in the morning, and sometimes late in the evening, so you may  need to rearrange your schedule to fit in exercise during the coolest time of day. Who knows, if you are up early enough you can run through a neighbor’s sprinklers to stay cool. Ha. Ha. Here are some tips that can possibly help you get through those hot Summer workouts.

  • Invest in moisture-wicking clothes: Lightweight, breathable, wicking clothes are a must. They’ll pull moisture away from your skin, so you really do feel cooler. Wearing a hat to keep the hot sun off your head and face also helps.
  • Take a cold shower: The cold water from the shower will cool your body temperature down before a workout. Leave your hair wet and pop it in a bun, so when you head outside water dripping down your face and neck will feel  refreshing. If you have short hair, carry a water bottle with you and squeeze a little on top of your head whenever you need a little cooling boost.
  • Change up the type of workout to fit the temps: On super hot and humid days, choose cooler cardio activities like biking in the wind or swimming in cool water.
  • Exercise in cooler places: Hit the trails in shady woods or along a breezy beach shoreline. It can be 10 or more degrees cooler than the sunny streets in your neighborhood. (Briant Park is pretty cool and has a lot of shade on Saturday mornings during our RUN/WALKs. =] )  You may want to consider insect repellent and take precautions against ticks!
  • Exercise in the rain: It’s so exhilarating to feel a little sprinkle on your skin while out for a run. If it’s thundering and lightening, head home quick; you don’t want to be out running in an electrical storm.
  • Shorten or split up your workouts: Summertime isn’t the best time to push yourself, so if you can only handle 10 minutes at a time, do what you can, or exercise twice in one day.
  • Slow down your pace: If you’re set on getting in a 30-minute workout, move with less intensity or do intervals to avoid overheating. Remember it’s OK to take breaks too.
  • Head indoors: The weather will get very overwhelming at times this summer,  so it would be smart to come in to the Fitness Center on those extra hot summer days. Not sure where to start? Do not forget that personal trainers or staff can all help you set up an effective program!
  • Drink water all day, not just before or after your workout: Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches. During your run, sip four to eight ounces of water every 15 to 20 minutes.
  • Remember:  sunscreen, bug/tick  repellent, hats, and water!

If you have any other questions or concerns about working out this summer please feel free to email me ( or pop into the Fitness Center to see a Trainer!