| May 2013 42 www.womanthismonth.com So what does the ideal summer gym workout look like? Chris explains that through thousands of personal training hours, there is no one ideal workout as everyone has different goals. His advice is to opt for a mix of cardio and resistance training. A good workout is where you know what you are doing and the technique is correct. For someone who trains outdoors, gyms can be intimidating with complicated looking machines and people who look like they know what they are doing. “You just have to come in and give it a try. Being in a gym is very sociable,” he assures. If you do decide to stay outdoors, Chris echoes our experts’ advice to drink plenty of water and pay attention to hydration levels both outdoors or in the gym. “Sports drinks have their place in fitness but you can’t beat good old H2O,” says Chris. Step by step Our expert: Tom Jankowski, health fitness specialist, Bahrain Rugby Football Club It’s not unusual for Bahrain’s temperature to soar well into the high 40s and beyond. At a certain point in the summer, there is no ideal time of day as it stays hot all day long. “Even early morning or late evening workouts should be approached with caution or moved indoors,” says Tom. Be prepared for the heat when exercising outdoors and stay safe and healthy. The right time of day: Even the fittest people can succumb to the dangers of exercising in extreme heat. Heat-related illness can be avoided by staying out of midday sun, being careful to not overexert yourself or exercising indoors. “Some people may acclimatise to the weather, but every person is different and you need to know your limitations. There’s no need to train when the sun is at its strongest,” he says. Listen to your body: Exercising outdoors in the heat is not the best time to ramp up the intensity of your workout. “The heat puts extra stress on our bodies. My advice would be to look at shortening your workout or decreasing the intensity. If you start to feel really overheated or unusually sick, then you know you may have pushed it too much and need to stop,” Tom adds. If you have a pre-existing condition such as asthma, heart problems or take certain medications, you need to be careful. Extreme heat can result in serious illness or even death if you do not take the proper precautions. Talk with your doctor about what you can do. Stay hydrated: Drink plenty of cold liquids throughout the day, before and during your workout. Depending on the length of your workout, having a sports drink after to replenish carbs and sodium levels might also be a good idea. Don’t just drink when you are thirsty. “Carry a large bottle of water with you outside when you train, run, walk or even when you swim at the pool. People may not realise how dehydrated swimming in the heat can make you,” advises Tom. Dress smartly: Lightweight, breathable and light-coloured exercise clothing will keep you cool. Opt for wicking fabrics that remove the sweat from the body instead of cotton fabrics that get wet and heavy. Remember to be sun smart as you dress; apply sunscreen on exposed body parts if you are training for more than 15 minutes outdoors. Know when to stop: Symptoms of heat-related illness include dizziness, faintness, headache, muscle cramping, nausea or vomiting, rapid breathing, confusion, goose bumps and extreme thirst. Stop, move to a shaded area and have a cool drink. Seek medical attention if symptoms persist. Wellbeing
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