I’m a personal trainer – these are my top six tips for working out in the heat

The rising heat on a hot summer day can sometimes get in the way of fitness activities, but a personal trainer has revealed what you can do to stay true to your workout plan.

Abby McLachlan, a Pilates instructor and founder of East of Eden in London, shared her tips to help you exercise during the heat wave.

She recommended low-impact workouts and to make sure you have the right gear to get the most out of your activity in hot weather.

The fitness guru explained that the choice of workout clothes is important to ensure you don’t overheat.

She also stressed the importance of staying hydrated during the workout session — adding that hot days give you the perfect excuse to work out in nature, which challenges both body and mind.

1) Stick to low-impact workouts

The fitness expert said it’s better to switch to low-impact exercise routines in hot weather.

“When the weather warms up, we can often feel lethargic and sluggish,” Abby explains.

Switch up your workouts and opt for a low-intensity workout that has many benefits.

The instructor added that workouts like yoga, Pilates or barre routines are good for the hot weather because they work the whole body without putting stress on the joints.

She added that studios are also well ventilated, which is a welcome bonus during heat waves.

“Lower impact workouts that focus on strength don’t raise your body temperature as much as, say, a HIIT workout, so it’s a good choice if you’re not in the mood for an intense high impact workout in the heat,” Abby added.

3) Get the right equipment

Equipment is important when you’re going to work out, and the right gear can make all the difference, especially when the weather is hot.

“Make sure you’re wearing light, breathable fabrics that help keep your body cool,” Abby said. “Wearing loose-fitting, breathable clothing allows sweat to escape from your body and helps keep your body cool.”

The instructor added that heavy clothing has the opposite effect and makes you feel warmer as they raise your body temperature.

4) Stay hydrated

Hydration is paramount when exercising on a hot day. “The paler your urine, the better, as this is a sign that you’re well hydrated,” Abby noted. (stock photo)

Hydration is paramount when exercising on a hot day. “The paler your urine, the better, as this is a sign that you’re well hydrated,” Abby noted.

“You’re more likely to get dehydrated when it’s hot so make sure you’re drinking enough water. This can also help lower your body temperature by drinking up to three liters of water,” she added.

Drinking plenty of fluids is also a great tool to avoid cramping or feeling faint during exercise.

5) Get out into nature

The warm weather is also the perfect opportunity to exercise outdoors and reconnect with nature.

“The warmer weather is a great opportunity to get out into nature and exercise in shady areas and green spaces,” said Abby. “This is not only good for your physical health, but also for your mental health.”

She also added that exercising outside was a great excuse to invite friends to exercise with you and make it a social occasion.

Exercising outdoors also has the benefit of being free and able to challenge your body by working in new territory rather than in a gym or studio.

6) Know your limits

One of the most important things you can do when exercising on hot days or during a heat wave is to know your body, Abby said.

“Listen to your body — if you experience a headache, dizziness, confusion, illness or fatigue, the best thing to do is rest and refuel,” she said. ‘Listen to your body and stop exercising if you don’t feel well.

“It’s important to exercise caution when exercising on a hot day and adjust your training to ensure you stay safe in the heat,” she continued.