Liverpool celebrity PT Richie Swan shares his tips for working out in the heat as temperatures rise
1 year ago
Liverpool celebrity personal trainer Richie Swan has shared his five top tips for working out in the sunshine.
For the first time ever, temperatures in the UK exceeded 40°C this summer and Swan is keen to help fitness-lovers stay healthy, happy and hydrated in the heat.
Swan has won multiple awards for his work, including being named Celebrity Fitness Trainer of the Year, while his clients include Emma Bunton, Tamzin Outhwaite, Alexandra Burke and Kate Thornton.
Richie, who founded the web app Sort Your Fit Out, stresses that the basics are key when it comes to exercising in the sweltering summer temperatures the UK are enjoying.
“These pointers can sound simple for experienced trainers, but they are important for people who are perhaps only starting their fitness journey,” Swan said.
Here are his five top tips.
1. Avoid peak heat.
“Choose the time you train at carefully. Usually, the best period is first thing in the morning, before the sun fully comes up, or during the evening, when it’s going to be a little less intense and with more shade.”
2. Stay hydrated. Avoid caffeine and love water!
“Stay hydrated throughout the day. Even if you’re training later on, drink plenty of water. Avoid caffeine drinks, and make sure you have water to hand throughout your workout.
“You can add a drink with electrolytes too, to replace your minerals and your salts. But if you’re looking to keep fit or keep the calories off, it’s making sure you’re sensible with the amounts.
“You’re going to lose a lot more water than you normally would in this heat, so my tip is to try and drink two 2 litre bottles of water throughout the day. From the minute you wake up to the minute you go to bed, make sure you are replenishing your water intake.”
3. Wear loose-fitting clothing!
“Make sure your clothes are light-fitting and quick-dry. It’ll make a big difference if you’re doing a big workout. You don’t want your clothes sticking to you and making you uncomfortable, especially if you are new to training.
“I’ve seen people turning up in hoodies and a tracksuit in this weather and it can really burn you out. Wear comfortable, loose, light-fitting clothing.”
4. Wear sunscreen!
“No matter what time of day you are training, wear sunscreen.
“It is a lot hotter than normal and when you are working out you are exposing yourself to the sun. Just make sure you have at least factor 30 on so you don’t get burned.”
5. Listen to your body.
“If you’re training and you feel dizzy, or sick, or something feels unusual, you have to stop immediately. You have probably pushed your body to burnout.
“It’s about being sensible and listening to what your body is telling you.”