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Tips from AFAC Gym to Keep You Cool in the Summer Heat

Man seated and using gym equipment

Remember when winter was here with its biting cold, and we couldn’t wait until spring arrived? It wasn’t that long ago. And now, here we are in the middle of summer with mid-day temperatures reaching the 90s in the Thornton, CO, area, and we’re complaining about the heat, especially when we try to exercise outside.

Not only is exercising in the scorching heat uncomfortable, but it can also be dangerous as our body temperatures rise to the point that serious conditions like heat exhaustion or heatstroke set in.

That doesn’t mean you should never exercise outdoors in the summer, but it does mean you need to take some extra precautions to avoid hurting yourself. As you mix up your indoor workouts at our Thornton gym with your outdoor exercise excursions, here are some tips from Adventure Fitness Athletic Club to help you keep your cool.

Workout in the Early Morning or Late Evening

Even though afternoon temperatures in the Thornton, CO, area might soar to the high 90s, early mornings and late evenings hover around 65-75 degrees. You’ll avoid the sweltering temperatures and the sun’s hot rays by planning your outdoor exercises for early in the morning or after dinner.

Drink a Little Water Before You’re Thirsty …

The hot temperatures, coupled with Thornton’s dry climate and high elevation, make it especially important to stay hydrated while you’re outside to avoid heat-related illnesses. Plus, our thirst sensation usually doesn’t appear until we’re already a bit dehydrated. When you’re exercising outside, keep plenty of bottled water with you and drink some before you exercise, and then drink more every 15 minutes or so to keep hydrated until you return home. If you exercise intensely outside during the middle of the day for a long period of time, drink a sports beverage to replace any salt and electrolytes that you will lose through your sweat.

… But Don’t Drink Too Much Water

Also, it’s worth noting that drinking too much water can cause a potentially fatal condition called water poisoning. This happens when there’s too much water in the cells which leads to swelling and pressure in the brain. The symptoms of water poisoning are confusion, headaches, nausea, vomiting, muscle cramping, drowsiness, and fatigue. You can prevent water poisoning by replacing your electrolytes and salt with a sports beverage, and by not forcing yourself to drink too much water when you’re not thirsty.

Protect Yourself from the Sun

The heat and UV rays from the sun will prevent your body from cooling itself and can also cause sunburn and sun poisoning. Make sure to shield yourself from the sun by:

  • Applying water-resistant sunscreen with an SPF of 30 or higher to any exposed skin 30 minutes before you go outside. Use a broad-spectrum sunscreen with UVA and UVB protection. Reapply every two hours, or every hour if you’re sweating or swimming.
  • Wearing UV-blocking sunglasses and a hat with a wide brim.
  • Wearing lightweight, light-colored, moisture-wicking clothing, such as UV-rated shirts and pants.

Stay in the Shade

Try to exercise in a shady area outside. For example, if you’re a runner, try running along one of the many tree-lined trails in the Thornton area. This will keep you much cooler than running next to an open road that’s baking in the sun.

Get Accustomed to the Heat

It can take your body a week or two to get used to exercising in the summer heat. Start by exercising for a shorter time at a lower intensity, and then work your way up to longer, more difficult workouts once you’re acclimated to the weather.

Take Lots of Breaks

Take breaks whenever you feel like you need them. When it’s hot outside, it’s always better to take too many exercise breaks than to push yourself too hard.

Know When it’s Time to Stop

If you experience nausea, muscle cramps, weakness, headache, dizziness, vomiting, visual problems, or confusion, cease exercising immediately. These are the symptoms of heat-related illnesses that can be life-threatening if you don’t stop in time.

If you develop any of these symptoms, go somewhere shady or air conditioned to cool down. Have someone stay with you to monitor your condition, if possible. Remove any extra clothing or sports equipment and wet down your body with cool water. You can also place cool, wet towels or ice packs on your neck, forehead, and under your arms. If you don’t feel better in about 20 minutes, get emergency medical care.

Check the Weather Forecast Before You Go Out

Did your local weather channel say that it’s going to be a scorcher outside? If so, exercise inside instead. There’s no need to risk your health by exercising outside when there’s a heat advisory in place.

More Summer Outdoor Exercise Tips

Here are a few more tips to exercise safer and smarter outside during the summer months.

  • Carry a frozen water bottle with you.
  • Freeze a sports drink in a cup and eat it like a slushie before heading outside.
  • Exercise at 60%-70% of your maximum heart rate.
  • Try a water-based workout like swimming, paddle boarding, canoeing, rafting, surfing, or water aerobics.
  • Split a long workout into two shorter sessions – one in the early morning, and the other in the evening.
  • Wear a headband and wrist bands to pull moisture away from your body.
  • Bring along a cooling towel so that you can wet it, wring it out, and wrap it around your neck for instant relief.
  • Use a spray bottle to spritz yourself with water for a fast cooldown.

Have a Plan B: Work Out at the Gym During the Summer!

While the sunny weather may tempt you to bring all your workouts outside, remember that the gym is still a great place to exercise. And, at AFAC gym, there are so many unique ways to switch up your fitness routine that you’ll never get bored. Plus, it’s always cool and provides easy access to water and assistance should you get overheated. Here are a few of the many workouts you can do at our air-conditioned gym near you.

Outdoor Classes

During the warmer months of the year, our gym offers the following outdoor exercise opportunities. These fun workouts allow our members to make new friends, enjoy the beautiful Thornton community, and discover unique, new workout opportunities.

Cardio

Aerobic workouts like running and biking can be especially challenging to do outside in the summer, so if you’d like to get your cardio on where it’s cool, try these workouts at our gym.

Indoor Classes

At Adventure Fitness Athletic Club, we have a packed schedule of group classes that are free to the members of our gym. Below is a partial list, and we’re always adding new and exciting classes to our lineup, so please check out our class schedule to see the most current offerings.

Strength Training at Our Gym

Functional, Flexibility, and Balance Training

Try Cryotherapy at Our Thornton Gym

Are you looking for a quick escape from the summer heat? Try the cryotherapy chamber at AFAC gym. Our single-person use cryotherapy chamber cools down to temperatures between -100°F and -230°F, giving you three minutes of the most effective cold therapy you’ve ever experienced. Cryotherapy is touted to provide a long list of benefits including:

  • Reduced inflammation in the body
  • Numbing of pain
  • Increased alertness and energy that lasts hours after treatment
  • Increased flexibility
  • Improved sleep quality
  • Reduction in headaches, migraines, and arthritis pain

If you’re interested in using our cryotherapy chamber, contact the team at AFAC gym and we’ll be happy to assist you.

Adventure Fitness Athletic Club Is the Coolest Gym in Thornton, Colorado

As the temperatures climb outside, our gym is here to give you an oasis of cool, fun, and effective exercise options that keep you safe from the outdoor sauna. This is one way that we achieve our goal of being the best gym in Thornton, Colorado. If you’d like to learn more about our gym, please visit us to take a tour and speak to our staff. You can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club for assistance.

To read more articles from Adventure Fitness Athletic Club, check out our Adventure Corner blogs by clicking here.

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