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If the temperature rises and your motivation wanes, don't give up your sweat. Instead, take some extra precautions. These tips from NYC personal trainer Jane Gottlieb will help you work out smarter, not harder, in the heat.
get up early
Schedule your sweating hours in the early morning when temperatures are cooler, Gottlieb said. The sun is at its brightest between 10am and 4pm, so if you wake up late, wait until at least noon before going outdoors. Note that while the light may no longer be bright, it may still be hot to sweat in the late afternoon in the city, as asphalt and concrete retain heat. If you have the option, go to the grass.
2. Wear light-colored clothes and wear sunscreen
"Dark clothing attracts more sunlight, which makes you hotter," Gottlieb says. Don't forget sunscreen: According to the Centers for Disease Control and Prevention, sunburn not only increases the risk of skin cancer, but it can also lead to dehydration and hinder the body's ability to cool down.
exercise in the shade
Just because you're outside doesn't mean you're running on bare roads. Avoid the sun by jogging on a wooded (shady) trail or doing weights under a tree. Remember to adjust your pace -- especially if you're not used to exercising in the heat.
To stay hydrated, you don't just have to drink a glass of water 15 minutes before exercising (hello, stomach cramps). Instead, start increasing your fluid intake the day before exercise, Gottlieb says. The next day, drink while exercising. Afterwards, refuel with a protein shake or even a few slices of juicy fruit (think fruits with a high water content, like melons or peaches). "Exercising in the heat can be exhausting," Gottlieb said. "If you're going to sweat, you need to replenish your glycogen stores as soon as you're done."
5. HIIT: It's hard
Instead of measuring your training in minutes, go all out. Swap slow and steady workouts for high-intensity interval training. By alternating full-time work and rest intervals of 20 to 30 seconds, you'll get your heart pumping in 30 minutes or less. Try a HIIT exercise with a Fitbit Coach. Or create a DIY network with jack, Bobby, mountaineering, sprinting. Don't worry about shortening your workout time; all of these small segments help build overall endurance. "The more you exercise, the stronger you get, and the longer you exercise," Gottlieb said.
6. Don’t push yourself too hard
"Some people think they have to move on," Gottlieb said. Although exercise should be to push yourself, it is also important to know your limits and respect nature. "If you start to feel dizzy or nauseous, stop," Gottlieb says. "It's not the usual discomfort you want to feel while exercising." If you experience headaches, nausea, or confusion, you may be at risk of heatstroke.
So how long is it safe to be outside? There is no one-size-fits-all answer. "Everyone has a different tolerance for heat," Gottlieb said. "Listen to your body. If you don't feel right, stop what you're doing, go to a cooler place or room with air conditioning, and when you feel better, go out and try again.