Soaring temperatures call for sweat-free workouts! Here are 5 expert-endorsed routines to keep cool while staying fit.
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As the UK experiences a heatwave, staying active while keeping cool can be a challenge. However, low-sweat workouts offer a solution for exercising safely in extreme heat. These workouts minimize high-intensity cardio and impact, reducing excessive body heat and sweat production while still engaging muscles effectively.
Resistance-band exercises are a popular choice. Portable and easy to use, they target key muscles without the need for heavy cardio. Water-based training, such as swimming, water jogging, or slow cycling legs while holding onto a pool noodle, is also effective. Water absorbs body heat quickly and provides resistance, making it an ideal exercise for hot weather.
An Isometric Strength Circuit, consisting of static exercises like wall sits, glute bridges, static lunges, and planks, is another option. No bouncing or jumping is involved, making it suitable for hot weather. Mat-based Pilates, which targets the abs, inner thighs, and glutes, is another low-sweat workout. Being close to the ground during exercise in hot weather promotes venous return and helps stabilize blood pressure.
Yoga, Pilates, and barre workouts are additional effective low-sweat options. These exercises provide full-body engagement with low joint stress and minimal sweating, making them ideal in hot climates. Timing workouts for cooler parts of the day (early morning or evening) further helps minimize overheating during exercise.
Low-impact summer-friendly exercises such as cycling at a comfortable pace, walking in shaded or cooler times of the day, and tai chi also maintain activity without causing excessive sweat and heat buildup.
Sitali Pranayama, or "cooling breath", can help cool the body during exercise in hot weather. This breath technique involves curling the tongue and inhaling through the curled tongue, then exhaling through the mouth.
Research suggests that lower intensity exercise can improve blood pressure, joint stability, and mental health just as effectively as higher intensity training. A full body yoga flow is one example of a low sweat workout. It includes seated and lying postures like cat-cow, supine twist, and reclined bound angle. Isometric holds in Mat-based Pilates challenge the core without causing excessive sweating.
In summary, low-sweat workouts in hot weather are characterized by low-impact, low-intensity movement or water immersion, which reduces internal heat production and facilitates body cooling while maintaining fitness and strength gains. By choosing the right exercises and timing, it is possible to stay fit and healthy even in the heat of a summer heatwave.
[1] Low Sweat Workouts: The Ultimate Guide for Exercising in Hot Weather. (2021). [online] Available at: https://www.healthline.com/health/low-sweat-workouts
[2] The Best Exercises for Hot Weather. (2021). [online] Available at: https://www.healthline.com/health/exercise-fitness/best-exercises-for-hot-weather
[3] How to Exercise Safely in Hot Weather. (2021). [online] Available at: https://www.healthline.com/health/exercise-fitness/how-to-exercise-safely-in-hot-weather
[4] Low-Impact Exercises for Hot Weather. (2021). [online] Available at: https://www.healthline.com/health/exercise-fitness/low-impact-exercises-for-hot-weather
[5] How to Exercise in the Heat: Tips for Staying Safe and Healthy. (2021). [online] Available at: https://www.healthline.com/health/how-to-exercise-in-the-heat
- Style-conscious individuals can opt for workout clothes that adhere to the latest fitness fashion trends, ensuring they stay cool and comfortable during low-sweat workouts in the heatwave.
- Instead of high-intensity sweat sessions, embracing an overall health-and-wellness philosophy can involve incorporating low-sweat workouts into a daily fitness-and-exercise routine to maintain fitness and health during the summer heat.
- The science behind low-sweat workouts reveals that they help improve blood pressure, joint stability, and mental health, making them indispensable travel accessories for wellness-focused trips.
- Beauty-conscious individuals can weave exercises like yoga, Pilates, and barre workouts into their routine to help boost their health and maintain a toned physique while traveling, optimizing their fitness and fashion priorities in one go.
- As summer travel plans are made, visiting locations known for their water-based training facilities, such as beach resorts offering swimming or slow-speed cycling, can offer an unconventional twist to travel, infusing fitness, beauty, and adventure in equal measures.
