In summer, nice weather and holidays are a real source of motivation for enjoying the benefits of fitness walking. For some people, the summer period is the perfect moment for restarting a physical activity, but make sure you prepare for your fitness walking sessions for maximum enjoyment!
WALK AT THE RIGHT TIME OF DAY
You should always avoid walking when the sun is at its zenith, between noon and 3 p.m. More perspiration does not mean greater weight loss!
When you perspire, your body evacuates water to maintain its internal temperature, but not fat. In very hot weather, you risk becoming dehydrated.
It is better to train in the morning or at the end of the afternoon, when temperatures are at their mildest. Sports physician, Charles Aisenberg advises against training late in the evening, even if it is tempting to take advantage of longer days "so as not to disturb the sleep cycle".
MAKE SURE YOU KEEP HYDRATED EVEN IF YOU DON'T FEEL THIRSTY
When fitness walking during the summer, your body loses a lot more water than usual. Water use goes up, which is why you need to keep hydrated.
Above all, don't wait until you are thirsty, because once you feel this sensation, it's already too late!
Drink small mouthfuls as often as possible, before, during and after your training. You can drink water, or an energy drink after 45 minutes of exertion.
In order to make up for mineral losses caused by perspiration, you can add 1 or 2 pinches of salt to your drink, or alternate with a drink rich in mineral salts (such as sparkling water).
TAILOR YOUR TRAINING! START MORE SLOWLY THAN USUAL
When temperatures rise, physical exertion becomes more difficult. So start very slowly to warm up and get your body used to the heat during your exertion.
If you are a former sportsman or woman and are using the summer to get back into sport, Charles Aisenberg recommends that you "start slowly and forget the level you had before you stopped. This applies to everybody else, too. Set yourself a reasonable objective, so as not to lose your enthusiasm!"
PAY ATTENTION TO YOUR BODY
Nausea, headaches and cramp are signs you must heed. They are symptoms of dehydration or even heat stroke. If you have the slightest doubt, find some shade and drink something, if possible near a fresh breeze.
When it is hot, you need to know your limits and pay attention to your heart rate, which is the best indicator of your physical condition!