Aloha, my friends in fitness! Did you catch the title? Say it aloud a few times. During the dog days of summer, some are hot and some are not. Here’s to keeping us all cool this month!
Summer is sizzling and, all too often, so are we. On Kauai, the sun beams stronger and the days dream longer. But, as much as you might like to flaunt your hotness this season, catching too many rays isn’t only of cosmetic concern.
Beat the heat
Overexertion, and overheating, can be dangerous, especially for keiki and kupuna. The body’s ability to regulate temperature, especially for the energetic and experienced, can break down in extreme heat, leading to dehydration, heat exhaustion, or worse.
With elevated core temperatures, our body’s heat-loss mechanisms can become overwhelmed, increasing the risk of serious health issues. When you’re walking and talking outside, or working in working out, don’t forget to respect the elements before they pay theirs.
Hyper hydration hacks
It’s not just about guzzling water this summer; it’s about giving your body what it really needs to thrive. Think of minerals and electrolytes as the ultimate hydration sidekicks, helping water get to where it’s needed most. Load up on hydrating foods like watermelon, cucumbers and citrus fruits, which are packed with a juicy supply of essential minerals.
Coconut water is another great option, providing a boost of electrolytes to help your body absorb fluids more efficiently. Even fruit-based shave ice can be a super cool way to stay hydrated. The key is to stay ahead of thirst, especially for those of us who sometimes forget to drink until we’re wilting like a parched plumeria.
The fat-burning myth
Sweat doesn’t equate to fat loss. It’s a common misconception that being drenched in sweat means that you’re melting fat, which actually occurs through different processes. Sweating is simply your body’s way of regulating temperature.
So, don’t judge your workout’s effectiveness by losing water weight. Unfortunately, sweating like a pig doesn’t often make up for eating like one.
The coolest workouts
During the particularly dogged days of summer swelter, higher heat and humidity can thwart radiation and evaporation, respectively, the usual champions of heat loss. Thankfully, we have two other players who can now step up to the plate.
Convective cooling gets a boost from moving breeze, stripping away warm air closest to your skin … thus biking beats hiking! Conduction shines when your body is enveloped by a cooler medium … think swimming, snorkeling and surfing. By leveraging these mechanisms, you can design a workout routine that keeps you looking cool while you’re looking hot.
Burning fat is cool
Do you remember all of my columns delving into the benefits of my Super 7 System of Eccentrics in Strength? Well, lengthening muscle under tension is also the best way to exercise during the summer.
Focusing on the lowering phase of weightlifting creates a delayed thermogenic response, forcing your body to burn extra fat for several hours after your workout is over … while avoiding overheating during the workout session itself. With Eccentrics, you’re leveraging the after-burn effect to your advantage, making it an ideal choice for summer workouts when heat can be a major obstacle.
Slow. Go. Slow.
My Super 7 Stamina Swings are designed with this principle in mind, providing a effective and efficient way to stay fit while keeping cool and controlled. By always working smarter, and not necessarily always harder, you’ll be able to enjoy the benefits of exercise without overheating or exhaustion.
Interval training is a smart way to stay active during the summer, incorporating rest and recovery movements on either side of your more intense intervals, allowing your body to regulate its temperature between bursts of activity. This is just as important in leisurely pursuits as it is in athletic endeavors.
Exercising caution on Kauai
Kauai is 200 miles farther south than Florida’s southernmost point. During the peak hours of 10 a.m. to 4 p.m., the sun’s rays are the strongest. While heat and UV exposure are obviously tough on the skin, environmental conditions can also tax the cardiovascular system, particularly for those with pre-existing heart conditions.
To minimize risks, seek shade, wear UPF 50+ clothing, and apply SPF 30+ REEF-SAFE sunscreen. Stay hyper-hydrated and stay ahead of thirst, which is a delayed mechanism. Reflective surfaces like sand and water can increase UV exposure by up to 80 percent.
By taking these precautions, you can bask in the beauty of The Garden Island while protecting your health, inside and out.
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Doug Jones earned his Master’s Degree in Exercise Physiology from the University of Maryland on a full academic scholarship and has served professionals and personalities as a concierge fitness trainer for decades. As a resident of Kauai and Connecticut, he has helped millions of people learn the secrets of fitness and fat loss through his Super 7-Week Shape-Up System. Doug has trained thousands of clients personally and is looking forward to helping you reach all of your health and fitness goals.
Source: The Garden Island
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