I'm sure you know by now that I prefer to do my cardio sessions outdoors in the elements! Why? When you run outdoors, you must provide all the momentum, fight against gravity/ground forces and fight against the elements! There is no help from cardio machines! That's the way I like it (blame it on 2-a-day football practices in the heat in college)!
Yesterday, I did a 20 minute sprint interval cardio workout in 100 degree heat running against the wind. My athlete clients know that if their sport is played outside then they must train outside! I require the same thing from my triathlete or marathoner clients.
Back to this challenging cardio workout: This is an advanced cardio workout ! Beginners or people with medical conditions should not try this workout! And, in the event that you do try this type of workout, read your body warning signs carefully!
Here are some pointers for doing cardio sessions outdoors in the summer:
1) Adequately hydrate your body the previous day and night. As a matter of fact, you should drink plenty of water all the time. You may need to drink more water during the summer. At a minimum, you should drink half your body weight (if you weigh 150 pounds, then drink at least 75 ounces of water each day). Also, don't drink too much water as it can lead to hyponatremia !
2) If you haven't worked out hard in the heat before, its a good idea to have a partner with you in case you need help. You might want to start with 10 minute sessions and work your way up to 20 minutes.
3) If you feel dizzy, light-headed, or ill doing cardio in the heat, stop immediately! Don't be a hero!
4) Run on a soft surface like grass (my preference), sand (if you really want a challenge!) or astro-play surface. Never run on hard surfaces like concrete or asphalt. Besides being too hard, concrete and asphalt will make it even hotter for your workout.
5) This will sound crazy to you: run in a long sleeve top! Your body will stay cooler because the sun won't directly contact your skin.
6) You will need a protein/carb shake to replenish your body's reserves (within 20-30 minutes). You will be thoroughly drained after this workout!
There it is! Let me know how it went if you do try this heated cardio workout!