Whether you’re exercising to define your body contours, sculpt your legs, bring on a well-toned torso, or get a svelte silhouette, this by itself is a reason to celebrate! Now, have you been waiting for summer to make your dream body come true? Or was this an ongoing all-year-long process? If you have been hibernating all winter, and hoping for miracles in the blink of an eye during summer, then this is probably your first mistake! It takes at least 2 months to see results after you start exercising. What are some other mistakes you may be doing? Read on to find out and to get some corrective actions!
Putting a hat on as the sole protector from the sun! If this is the case, then you are only blocking around 50% of the UV rays known to damage your vision, according to the American Optometric Association.
What to do? Stick to that hat, but also wear wraparound sunglasses that have the feature of blocking 100% of both UV-A and UV-B radiation and that are able to protect you from at least 75% of visible light.
Not hydrating sufficiently! Hydration is key, especially when you are exercising on hot summer days. Does that mean you need to fuel on water during exercise? Partially yes, as loss of body fluids often leads to fatigue, so you may not be able to continue exercising for long. However, you also need to drink water before your workout, as it decreases muscle cramps and helps replenish fluids lost through sweat.
What to do? The American College of Sports Medicine recommends drinking about 2.5 cups of water 2 hours prior to exercise and another cup 20 minutes before your workout. While exercising, you need to aim for at least a cup of water every 10 to 20 minutes. What about coffee? Not a good idea for two reasons: first, it is a diuretic, and second, it may slow down your performance, as per a study published in the journal Medicine & Science in Sports & Exercise that favored ice cold drinks over hot drinks when it came to boosting one’s performance.
Working out without the sunscreen! If you are skipping the sunscreen, then harmful UV-A and UV-B radiation will soon find their way to your skin, making you more prone to developing cancer and putting you at a higher risk of premature aging.
What to do? The American Academy of Dermatology recommends applying water-proof sunscreen that has broad-spectrum protection and that has a sun protection factor of 30 or greater 30 minutes before heading to your workout and every 2 hours during your workout.
Resorting to exercise driven solely by fashion trends! Ladies… although that black slim fit T-shirt will probably help give the illusion of extra fat being trimmed from your waistlines, it is definitely not a thumbs-up choice when exercising outdoors during the summer. Gentlemen… it is not for you either, even though it may boost your masculine appeal! Dark, clingy clothes can trap heat against the body, causing you to experience fatigue quicker. What about socks? Cotton socks are a definite no because they retain moisture.
What to do? Wear light-colored, loose-fitting clothes made up of moisture-wicking materials. No worries fashionistas! These are also trendy this year! As for the socks, look for those with “wickable fibers” that pull moisture away from your feet.