Hot weather exercise tips

The hot weather has arrived so get moving! Running and cycling outside is great but make sure you are keeping your body in a healthy state while doing it. Follow my hot weather fitness tips to make sure you can get the most out of your workout.

Water- seem simple? Don't forget to keep hydrated. You will sweat more in the heat, so need to drink more water. Drink when you get up and have 2 or 3 cups 2 hours before your workout as well as while doing the activity if needed. It will be a great benefit for your body and will keep you hydrated throughout.

Get snacking on water filled foods like apples and carrots, this will give you the energy to make the most of your workout and that extra hydration for your body. Try not to work out with no 'fuel' in your body, summer sun doesn't mean no food, keep healthy eating and you will still hit those goals!

Avoid mid-day, the forecast may say it will not be to hot that day but miracles may happen. At mid-day the sun is at it's hottest point you will find more benefit exercising before 10am and after 3pm. This will keep your body protected from the sun and will stop you being over heated and drowse.

Put the dark colours away, get your brights out! Dark colours will absorb the heat, so where loose light coloured clothing.

Finally don't forget the sun cream if the weather is scorching avoided burning try using factor 30 or above.




Any more questions email us - info@richardtaylorpt.co.uk



Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving

7 fruits and Vegetables a day!

For many years now we have been told to eat 5 fruits and vegetables a day, but recently you may have seen conflict on this matter as university studies show that eating more fruit and vegetables can decrease your risk of cancer and heart disease.

So what evidence is there to show this?

Researchers have conducted a survey with 65,000 adults over 35 years of age. Researchers looked at their nutrition intake using UK regulations on portion control and compared this to mortality rates 8 years after the data was taken.  

The studies then showed the more vegetables and fruit with a balanced diet a person ate the less they were suffering with diseases such as cancer, stroke and heart attacks.

Careful choice with what you pick to eat has been shown to help decrease your risk of death from cancer or heart disease. Canned fruit or vegetables can increase your risk of death from the diseases but by choosing fresh vegetables it may lower your risk by up to 42%. Eating a vast amount of fruit such as 3 or 4 portions a day didn't seem to decrease your risk, but by having more than 7 portions of fruit and vegetables, more being vegetables, it benefits the body much more.

7 portions may seem high but by eating meals based around vegetables and snacking on fruit and vegetables instead of usual choices you will be well on your way to making a lifestyle change. 

Any more questions email us - info@richardtaylorpt.co.uk

Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk

"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving!