Cardio Options For When It Is Too Hot To Be Outside

June 18, 2012
Blog Author
Mike

As of late in the Chicago area, it has been quite warm (90+ degrees Fahrenheit) with high dew points and humidity (it feels like the air is very thick when breathing). These conditions lend themselves to inhospitable cardio conditions for those of us that prefer to elevate our heart rates outdoors. Fortunately, in this modern age that we live in, we have some options to complete our cardio sessions without forfeiting the entire day due to excessive heat.

Option 1: Get out early
Temperatures and humidity are generally reasonable at early morning hours. This is the result of the temperature dropping overnight as well as getting out there before the sun has risen. There are downsides to this tactic though, at these hours, mosquitos (depending on your geographic location) can be a nuisance and since they are attracted to the carbon-dioxide you expel with every breath, they tend to find you a lot more easily. Safety and time are also concerns as it is still somewhat dark making it difficult for motorists (who may be groggy) to see you. You must also allot sufficient time to cool down and shower after the cardio session.

Option 2: Train indoors
If you have a gym membership, utilize the treadmills, elliptical machines, or climbers. Should you be without a gym membership and possess no cardio equipment at home, try performing consecutive sets of push-up climbers, bicycle kicks, and squat thrusts (up-downs). Not only do these activities build muscle but they also require multiple muscle groups which will elevate your heart rate during training. If you have a staircase in your residence, go up the stairs while staying on your toes to engage the calf muscles (just be sure to watch your footing and don't fall!). Ten sets of stairs should suffice.

Option 3: Move your whole body
The more muscles you move at once, the more your body will have to work at pumping enough oxygen carrying blood to the muscles. Activities such as shadowboxing or dancing are great ways to get the whole body moving. Turn on some of your favorite tunes and get moving!

Should you be in a position where none of these options are viable and you absolutely must go out in the heat, please take caution and the necessary steps to eliminate potential health risks. Be sure you are properly hydrated to prevent heat stroke/exhaustion and thoroughly stretched to reduce cramps. Also, try to remain near a way of contacting someone should an emergency arise, carrying a cell phone is highly recommended.

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