When it comes to summer it can be tiring and uncomfortable training in the heat. You will perspire to the maximum and this can contribute to your irritability. Here are some suggestions to help you maximise your workouts in hot weather whilst reducing the uncomfortable conditions:
1. Wear light clothing. Training in the heat can be bad for you, as it will increase the chances of dehydration. By wearing suitable clothing like vests and shorts you can minimise heat build up and help to maintain the intensity of your workouts. Avoid wearing clothing like jogging bottoms (especially ones with elasticised bottoms), as these will trap air around the body causing heat build-up.
2. Keep workouts short. By reducing the time spent in the gym you will minimise risks of over training and dehydration. Techniques like high-rep pre-exhausting followed by a heavy-set and drop-set techniques will help by increasing the intensity of your workouts. A simple routine could look something like this (we will use chest as our example)
Incline dumbbell flies
1 x 50
1 x 12 followed by a double drop set
Incline smith press
1 x 10
1 x 10 followed by a double drop set.
Working right into eccentric (negative) failure (concentric if no spotter is available) this should create a good burn and will spur maximal growth. You should also be in and out of the gym with in about 30 minutes!
3. Keep well hydrated. It is vital to keep well hydrated in these conditions. A good way to ensure that the body is running efficiently and is capable of maintaining workout intensity is to constantly sip water throughout your training. Carrying a small bottle of water rather than relying upon fountains is best as the bottle is constantly in your view. One extra pointer with regards to hydration, before leaving home, drink 1 to 2 cups of water to boost your water levels before your workout starts. This will help to ensure a constant water supply whilst training.