5 tips for training during hot weather

Summer is always a critical time for athletes. The clubs close their doors, some took the opportunity to give a rest period and others have no choice but to take in hand to continue their training and, despite high temperatures sometimes. To help you overcome this period, here are some tips for training in hot weather.

Tip # 1: you hydrated

Did you know that 3% loss of body weight in water generates a decline in performance from 4% to 8%? Then was, even more than other times, it is absolutely essential to stay hydrated before, during and after training course in order to avoid dehydration. Ideally, be sure to consume between 500 ml and 1 liter of water per hour during exercise, while focusing on small sips. Eating foods rich in water such as melon or watermelon will also help you maintain satisfactory hydration.

Tip # 2: Train in the morning or late in the day

In summer, it is best to avoid the hottest part of the day to practice hours. This would indeed your very painful and even dangerous for your body session. If you can, so plan your workouts in the morning, preferably before 9am or late afternoon, when the sun begins to decline.

Tip # 3: Wear appropriate clothing

The color and material of workout clothes are much more important than you might think. Indeed, in summer, better focus light colors and light materials to avoid accentuating the effect of heat. As you can see, black is rather undesirable.

Tip # 4: Give your training inside

When temperatures become unbearable, the indoor training can shelter from the sun while enjoying the freshness brought by a fan or air conditioning.

Tip # 5: listen to your body's signals

Whatever type of training you choose, always be listening to your body. In times of extreme heat, any dizziness, nausea, headache or rapid heartbeat should indeed alert you. You stop if this happens, rest a moment in the shade and drink water in small sips.

How to effectively burn calories before your holiday

The days are longer, the sun is over now, and yes, summer is here and the test dreaded swimsuit too. Don't panic, there is still time to erase your little unsightly bulges and find a slim and toned figure before the beach! To do this, just follow our dietary and sports councils now.

The combination of diet and sports activities

If slim is obviously a matter of exercise and calorie consumption, should not overlook the importance of a diet adapted, low in fat and sugar. Indeed, before thinking about burning calories, it might be interesting to avoid storing more than enough. And for that, nothing like a balanced and healthy diet program.

Therefore prefer fruits and seasonal vegetables, meat and fish cooked in the simplest possible (court-bouillon, steamed or grilled) manner, and avoid processed foods as much as possible like cookies or prepared meals. Don't run carbs but be careful to choose: consume preferably whole grains and sugars slow diffusion (pasta, rice or legumes) and fruits.

Finally, do not forget to stay hydrated, especially when you exercise, consuming mainly water, tea or herbal teas.

While training for better slim

Physical activity is essential for a slim and toned body, but still need to know how to properly train. Indeed, long considered the miracle method to lose weight, jogging very moderate speed would ultimately not the best way to burn calories. But then, how?

The interval training or HIIT : interval training high intensity is a relatively new technique combining the phases of training exercises at high intensity and periods of active recovery. Lasting between ten and twenty minutes, these drives have the advantage of being performed on any type of activity (cycling, running, swimming, exercise without equipment) on any land or in your living room and can easily find a place in a very busy time.

Cardio circuits: very vogues, cardio circuits of type "boot camps" have the advantage of working both endurance and strength with targeted exercises chained for several minutes and interspersed with phases of recovery. It is this alternating phases of intensive effort and rest periods which reduced the interest of this type of exercise and helps burn calories while musclant uniformly, and this in a very playful.

Do not forget that besides burning calories during exercise, regular physical activity will help you increase your metabolism and therefore burn more calories even at rest.

False good ideas to find the line

It is sometimes said that running on an empty stomach is the best way to burn calories and lose weight so quickly. If this statement is not completely false, it is important to be very careful with this practice, which can be very dangerous in amateur sports. Indeed, embarking on a footing of bed may involve risks malaise, poor muscle recovery and fatigue. Race fasting should be reserved for experienced riders.