by Erica B. San Diego, JUNE 2021
Fitness is not just a habit, it is a lifestyle; one that requires commitment and dedication so don’t let monsoon dampen your spirits. Here are some monsoon fitness tips:
Ensure Acclimatization: take it easy when starting your exercises as the body takes some time to adapt especially if you usually exercise indoors. Start slowly, and gradually increase the intensity and duration of your workout.
- Start with simple stretching exercises to warm-up followed by five minutes spot jogging.
- Follow it up with 15 minutes of rigorous cardio to get the heart beat up and start the fat burning process. One can opt for skipping, stair climbing, hopping, jumping jacks etc.
- To strengthen body muscles for toning the body and preventing joints from injury, do a combination of 20 squats + 20 lunges (each leg) + 20 pushups. You repeat this set 2-4 times as per your capacity.
Stay active through the day: if heading out in the rain is not your cup of tea, workout indoors. Pack in a short 30 – 40 minutes schedule that includes a mix of squats, push-ups, planks. Stick to the same time plan for workout sessions at home. Make sure the session is 45 minutes at least. Dance workouts are fun and flexible to enjoy indoor monsoon workout.
Hydration: take plenty of fluids even before you start your exercises and keep sipping both an electrolyte drink and water during your workout because dehydration is the major factor for all the heat related illness.
- If you’re exercise is more than 60 minutes, you may want to consider sipping on a sports drinks aside from water. Electrolyte drinks keep a check on the sodium and potassium levels and add carbohydrates which helps reduce fluid loss, maintain performance, lower exercise heart rate, reduce heat stress, heat exhaustion, and possibly heat stroke.
- Coconut water is also a good option too but remember the body requires a certain volume of fluid to maintain normal blood pressure so water is important as well.
As with everything, moderation is key.
Intermittent cooling down: put frequent breaks in your workout to catch your breath, take a few gulps of fluid, stretch and then gradually get back to work. These intermittent breaks are mini recover sessions that allow your body to catch up.
Wear loose clothing: try to wear light, loose and breathable clothing whilst avoiding dark colours which tend to absorb heat. If you feel dizzy at any point try to remove as much sweaty clothing as possible to expose the skin and allow body heat to escape.
Be smart and listen to your body: if you ever feel dizzy, nauseous or develop a headache don’t ignore it as these are the first warning signs of heat illness. Two percent of fluid loss occurs before you even feel thirsty so keep drinking and urinating regularly to ensure you have enough fluid in your system. If these symptoms occur then stop the activity immediately and get in the shade, the air-conditioning or have a cold shower while topping up on water.
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About the writer:
Erica B. San Diego. Handling Corporate and Government Benefits for MPT South, Cavitex, and CCLEC. A brand new MOM, PATIENT and Empathetic.