No matter how determined you might be, when the weather gets too hot, motivation to move goes way down (unless you have a strange fetish for being drenched in your own sweat). Hot weather has thoroughly beaten us here in Cyprus. While we're used to the usual Mediterranean climate, this year has been weird.
Winter, winter, (can't be bothered with Spring) mild winter...
Crap, it's May already. Here have SUMMER!
And BOOM! Straight from low 20s to high 30s (that's degrees Celcius) in just a couple of days. I won't lie, it has drenched me in my own cooling fluid for nearly a week, and my motivation to move has been somewhere subterranean.
Just as I had gotten into a routine of walking and quick bursts of high-intensity activity, I now have no desire to move at all.
Don't Beat Yourself Up
I have a half-baked theory that we shouldn't try to push ourselves too hard in extreme temperatures. I'm heavy, and like many others who struggle with their weight, it takes more effort, more fluids, and more energy to move our hefty-assed bodies around. We also get hotter, because of this fat-duvet strapped around our bodies.
Consequently, we use more energy, get hotter, and sweat more (and chaff more) than our slender peers. It might sound like an outstanding idea to use more energy (more calories out than in), but it's not just the activity, we have to be just as careful with things like fluid intake, heatstroke, and dehydration.
Keep moving, but more slowly
While we shouldn't beat ourselves up, there's no reason for not continuing to keep active; we simply have to change how we do it. Instead of walking at a brisk pace for 10/20/30 minutes, have a gentle amble for the same distance. It will take a bit longer, but you'll be moving. Instead of short high-intensity bursts, take the intensity down one or two levels and add an extra one or two sessions early in the morning or late at night (when it's a little cooler). Take your walks somewhere breezy and slightly cooler, take advantage of short term gym deals for that beautiful air conditioning.
Making Adjustments and Adapting
If you intend to stay in a hot weather environment for an extended period, your body will adjust to the conditions, and you'll be able to build up your intensity (and lose a few more pounds in the process). If the hot weather is short term (like Summer in the UK) such as a holiday destination or an unexpected heatwave, adjust your expectations for your performance and plan to step things up once the weather changes again.
Think about what athletes do before the Olympics. You don't find a UK athlete going straight from their native drizzle to a scorching hot destination like Brazil or Beijing for the actual event. They will spend weeks or even months in the target climate so they can adjust to the conditions, and they're in the peak of fitness and health.
You, me and everyone else in the obesity club are not in the peak of health and fitness. We need time to make adjustments.
How I'm Doing
I'm walking slower
Several years ago, when walking around Limassol in July and August, I had to learn a trick for walking more slowly. When you are spending a whole day away from home, you don't want to end up sticky and sweaty from exertion only halfway through the day. It's embarrassing when you need to go into a store or cafe for a drink, and you drip.I've always had a reasonably quick walking speed, but falling into that gait just made me hot and sticky. I switched from trainers to sandals. It's almost impossible to maintain the quick pace you can achieve in trainers while wearing open sandals. It keeps your feet cooler too.
I'm wearing less activewear
Most activewear on the market is synthetic, and no matter how much technology they put into the gear, it still makes you hotter, and sweat more, than natural fibres. However, it's better at wicking the sweat away from your body. Light and airy shorts with cotton vests are my go-to for this kind of weather, whether I'm active or not.I'm getting up earlier and going to bed later
Everyone knows that you need to get plenty of sleep if you want your body to work effectively to eliminate fat, but poor sleep due to overheating isn't helping at all. A little dose of activity, both early and late, followed by a cool shower can help you sleep just a little better.Be Kind to Yourself
If it's too hot to move, and you drip with sweat just thinking about loading the dishwasher, don't worry about it. Move slowly, but keep moving. If you can (some of us don't like being seen in a bathing suit with our bodies as they are) go for a swim instead. Take your gentle stroll to a local stream and get your feet cool and wet to mitigate the heat. If you are still overheating, and want to get some exercise, stick your workout gear in the freezer beforehand and do your thing until it's not cooling you down anymore.
Above all else, be kind to yourself. The idea is to make activity feel like routine and that you enjoy the benefits, not mourn the aftermath.
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