Health & Diet

Weight loss: Best exercises for working out in the summer – ‘there is no better time’

Colson Smith discusses motivation behind weight loss

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While the sunny weather might be motivating for some, hot weather can pose many risks when it comes to exercising. Speaking to, one fitness coach has shared top exercises you can do throughout the summer months.

Sports nutritionist and fitness coach, David Stache, Instant Knockout, explained: “When it’s too hot and sticky outside, the temptation to hit a workout severely diminishes. 

“However, if you train smart and implement some nutritional considerations to combat the heat, you’ll stay on track and maybe even see some benefits from training in the warmer months.”

According to the expert, the summer is a great time to swap running shoes for swimming gear.

He said: “The UK now has over 100 lidos and plenty of outdoor swimming spots, so ditch the running shoes for some swimming gear and get some lengths in. 

“A great workout for those who like higher tempo training is one length freestyle sprint, followed by two lengths steady breaststroke.”

Swimming is also a very efficient way to burn calories.

According to Healthline, an average adult can burn up to 400 calories per hour while swimming.

The expert added that during the warmer months, slimmers should opt for early morning jogs over lunchtime runs.

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David said: “The hottest time of the day is usually around 3pm. 

“To avoid this, head out for a steady run/jog first thing in the morning when it’s still cool and enjoyable. You’ll get all the benefits of improved mood and productivity for the rest of the day too.”

For those who are not keen on running or jogging, according to the expert, “there is no better time” than when the weather is warm to get a bike out to hit some low impact cycling.

The fitness coach explained: “The wind through your hair will really cool you down, and it will make it a lot more bearable when trying to get some activity in. 

“The best time for this is early morning or later evening, when temperatures are lower. Be mindful of the breeze and make sure you still hydrate sufficiently.”

Although exercise is extremely important in maintaining a healthy diet, nutrition is also key when it comes to losing weight.

David went on: “Exercising in the heat increases both fluid and salt losses, which means your hydration levels become more important, as dehydration will lead to a loss in performance. 

“Beat this and add some electrolytes to your workout drink. 

“Additionally, your body will use more carbs when exercising in the heat due to exercise requiring a higher intensity to complete, therefore adjust your carb intake to match this.”

Staying hydrated is important all year round but especially when the weather is warmer.

This is because the body needs replenishing for the fluids it has lost during exercise.

Jamie Barnard, trainer at F45 Maida Vale, said: “If you do not drink enough water, you may become dehydrated, and the combination of hot temperatures and dehydration can make you seriously ill.”

He added: “Opt for breathable, lightweight and loose fitting attire that permits swear to evaporate, so that you can cool down effectively.

“You should also try to wear a hat of some sort to keep you protected and try to wear light colours to avoid absorbing heat.”

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