Exercising outdoors provides benefits such as fresh air and vitamin D. However, as summer nears, safety precautions are essential.
Exercising in the heat can lead to dehydration and heat exhaustion, especially for beginners and older adults. Avoiding peak sun hours and seeking shade are advisable.
Listening to your body and taking breaks are crucial to prevent overheating and exhaustion.
To help you stay safe while staying active, we spoke with fitness experts who shared their top tips for exercising safely outdoors this summer.
Acclimatise
Advertisement
While sunshine can lift our spirits, exercising in the heat can also pose risks such as dehydration and heat exhaustion, particularly for those new to outdoor workouts or in older age groups (Getty/iStock)
“A lot of people jump straight into workouts in the summer without acclimatising – this is a mistake,” says Michael Betts, personal trainer and director of TRAINFITNESS. “Our bodies generally need one to two weeks to adapt to exercising in the heat.
“Older adults need extra time for acclimatisation because ageing affects your body’s ability to regulate temperature. Your sweat response becomes less efficient, and your cardiovascular system may not adapt as quickly to heat stress.
“Start with shorter sessions that are less intense and gradually build up your tolerance.”
Apply sunscreen
Advertisement
“Sunscreen with SPF30 or higher should be applied 30 minutes before going outside,” advises Betts. “Reapply every two hours or more frequently if you’re sweating heavily.
“Don’t forget often-missed areas like the tops of your ears, feet and the back of your neck.”
Work out in the morning
Going for an early morning run can have health benefits (Getty/iStock)
“Early morning between 6am and 8am offers the coolest temperatures and lowest UV exposure,” says Betts. “Your core body temperature is naturally lower when you wake up, giving you an advantage for temperature regulation.”
Advertisement
He also recommends avoid exercising between 10am and 4pm if possible, as this is when temperatures peak and the UV rays are at their strongest.
“This window is particularly dangerous for older adults whose bodies take longer to recover from heat stress,” explains Betts. “If you must exercise during these hours, seek shade and reduce intensity significantly.”
Stay hydrated
“Exercising in the heat causes your body to sweat, which is a way of regulating your body temperature, helping your body to cool down, but without enough water your body could overheat or even experience heat stroke,” warns Sarah Campus, personal trainer and founder of LDN MUMS FITNESS.
“Staying hydrated supports mental sharpness, and supports body and muscular function, allowing for increased flexibility and mobility.
Advertisement
“Also, hydration is important for your heart as without enough water you could feel faint or dizzy.”
Be aware of signs of heat exhaustion and dehydration
Heat exhaustion can cause headaches and dizziness (Alamy/PA)
“Dry mouth, dry lips, headache, dizziness, dark yellow urine, muscle cramps and a fast heartbeat are all warning signs to look out for,” says Campus.
Wear cool clothing
Advertisement
“Your skin’s ability to regulate temperature decreases with age, making proper clothing choices even more critical,” explains Betts. “Cotton holds sweat against your skin instead of wicking it away, which prevents your body from cooling effectively.
“Instead, opt for loose-fitting light coloured clothes which will reflect the heat and allow air to circulate around your body.
“Synthetic materials like polyester blends or merino wool work well for moisture management. These fabrics dry quickly and help sweat evaporate, which cools your skin. Some modern fabrics even have built-in UV protection.”
Wear a hat
“Hats with wide brims will protect your face, ears and neck from the sun while giving a bit of shade, helping keep your head cool,” says Betts. “Hats with mesh panels or ventilation holes will help prevent heat building up.
Advertisement
“A hat with a neck flap offers additional protection for this vulnerable area.”
Exercise in the shade
Exercising in the shade is recommended (Alamy/PA)
“Exercising in shaded areas or with frequent rest periods are smart choices,” says Betts. “Circuit training where you move between shaded stations works well.
“Body weight exercises under trees or covered pavilions let you strength train without direct sun exposure.”
Advertisement
Try some low to moderate intensity activities
“Low to moderate intensity activities work better than high-intensity training in hot weather,” recommends Betts. “Walking, gentle cycling, tai chi, and yoga generate less internal heat than running or intense interval training.
“These activities allow your body to maintain its cooling mechanisms more effectively.”
Remember to do a cool down
“Move into a cool shaded area to cool down and stretch,” advises Campus. “Do some light walking and deep breathing as this helps bring your heart rate down gradually. You can also apply a cold compress to your wrists and back of the neck to cool you down quicker.”
The Norwegian 4×4 workout has been touted as the ultimate longevity-boosting workout, credited for significantly improving aerobic fitness scores over just eight weeks.
Popular among runners and developed by researchers from the Norwegian University of Science and Technology (NTNU), it involves performing four sets of four-minute cardio intervals at 85-95% of your maximum heart rate, followed by three minutes of light recovery.
Emmanuel Ovola, an expert running coach, physiotherapist and Technogym ambassador, is currently using it in his training.
“I’m trying to do that three times a week for 12 weeks, which the research shows is really effective for increasing VO2 max—the maximum amount of oxygen your body can use during intense exercise,” Ovola tells Fit&Well.
I’ve tried it—once—and I’m in no hurry to try it again. While the NTNU says the workout is suitable for any fitness level, Ovola agrees it’s far from beginner-friendly.
So, I asked how he’d adapt the protocol for a more entry-level audience—like me.
Beginner interval running workout
A better beginner-friendly option, he says, would be to perform 6-10 intervals of 400 meters, with 60-90 seconds of recovery between reps.
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
Advertisement
But, rather than running those intervals flat out (or at 85-95% of maximum heart rate), Ovola suggests a different approach.
“I think it’s important to pace yourself and work on controlled running,” he says.
He recommends warming up thoroughly (this five-minute running warm-up is a good place to start), then running the first 400m at around a six or seven out of 10 RPE (rate of perceived exertion).
Time how long this first 400m takes, then aim to match that pace for the remaining intervals, which will get harder as fatigue sets in.
Advertisement
Benefits of this interval workout
As with the Norwegian 4×4 method, this interval training approach should make your legs more resilient so you’re better able to, according to Ovola, “run hard on heavy legs” over longer distances.
“I coach people who have shaved 30 to 60 seconds off their 5K times in just 6-8 weeks by following the Norwegian method,” he adds.
If you’re a relative beginner, this kinder version should deliver similar improvements, but you should always listen to your body because running fast puts more stress on your muscles and joints.
If your body is able to cope with these sessions, Ovola suggests performing this routine 2-3 times per week, with ample rest between each session, and not neglecting slower, longer runs to build overall running efficiency and aerobic endurance.
The 2-2-2 workout is more than an internet trend. It’s a full-body, time-saving, and strength training workout that can be done in the gym or with dumbbells at home, any time. It sounds too good to be true, but it’s backed by science and an expert PT.
Alain Gonzalez popularised the workout most recently, but the longevity perks for women are clear. Strength training offers women benefits, like reducing the risk of osteoporosis, sarcopenia, and cardiovascular disease. It also improves mobility and balance. However, we’re often the most time-stretched people in the gym, so anything we can do to shorten the time we need to spend there is appreciated, especially during the busy festive season.
The 2-2-2 workout has soared in popularity over the last few months, and it’s hardly surprising, says Sarah Campus, a certified PT and women’s fitness specialist. “It delivers balanced strength, cardio, and mobility benefits in a time-efficient and sustainable way,” she says, with variety that makes it easier to stay consistent in busy periods and while “juggling work, family, and energy”. Try it for yourself.
What is the 2-2-2 workout?
The 2-2-2 workout focuses on building strength in a time-efficient and effective way. It gets its name from the two workouts a week that are in the plan, the two sets you do in the workout, and the two days of rest you have between sessions.
Advertisement
Both are full-body workouts, and the idea is that you work close to failure for each set. Doing so means your muscles are under more strain, leading to faster improvements.
The two days of rest between sessions give the body enough time to allow for hypertrophy to occur. This is when your muscle cells grow and repair after being put under tension and stress during a workout.
Quality over quantity in the definition of this workout, and it’s an approach backed by science. Research in Medicine & Science in Sports & Exercise shows people who lift weights twice a week see increases in strength and reductions in body fat over 12 weeks, compared to groups who only do cardio.
Sign up to our free daily email for the latest royal and entertainment news, interesting opinion, expert advice on styling and beauty trends, and no-nonsense guides to the health and wellness questions you want answered.
How to follow the 2-2-2 workout
The most important part of the 2-2-2 workout is intensity. As you’re only pushing yourself two days a week, it needs to be a challenge. In fitness terms, failure means pushing yourself until it’s a struggle to do any more repetitions. Your movement speed will slow down, but you should still be able to maintain good form.
Advertisement
Set yourself up safely in case you need to get out of the exercise quickly. For example, if you’re doing a squat with a barbell, set up the safety bars on the rack to a good height for you, or switch to dumbbells.
Here’s what the 2-2-2 workout could look like for you:
Workout 1
Squat: This works the entire lower body, including the quadriceps and glutes.
Bench press: This targets the chest muscles, shoulders, and arms.
Hip thrust: This is one of the best glute exercises, but it also engages the core and targets the hamstrings (back of thighs).
Rows: Using a set of dumbbells or a barbell, the bent-over row exercise targets muscles in the back and arms.
Romanian deadlift: This exercise targets muscles in the hamstrings, glutes, and the muscles that support the spine.
Overhead press: The press focuses on the shoulders, arms, and chest muscles. You can do this with a barbell or dumbbells.
Workout 2
Leg press: Use the machine in the gym or swap this to a squat if you’re exercising at home. It targets the leg muscles and glutes.
Deadlift: Repeat the same hip-hinge movement as the Romanian deadlift, but this time bring the weight off the floor. It’s a full-body exercise, targeting muscles from the calves to the upper back. Use a barbell, kettlebell, or resistance bands.
Walking lunges: This is a compound single-leg exercise, so it will make sure that you’re equally as strong in one leg as the other. Use dumbbells or a kettlebell for this.
Push-ups: This exercise targets the chest, shoulders, arms, and engages the core. If you can’t do a full one yet, start on your knees.
Lat pulldown: Utilise the cable machine in the gym or your resistance bands to do this exercise, which focuses on the back and arm muscles, at home.
Shoulder press: Repeat the shoulder press exercise from the first workout, using dumbbells, a barbell, resistance bands, or a kettlebell.
Benefits of the 2-2-2 workout
Reduces sarcopenia risk: After menopause, our risk of age-related muscle loss (sarcopenia) skyrockets. Affecting everything from posture to balance, strength training is key for building muscle and reducing the chance of this condition being a problem for you with age.
Boosts muscle growth: Studies have shown that even one hard set of exercise can result in significant muscle growth when working close to failure. When you can’t perform that last rep, it’s called “technical failure,” according to the American National Academy of Sports Medicine(NASM). The closer you get to failure, the more your muscles grow, a recent Sports Medicine review found.
Less stress on the body than other workouts: “Using 2 sets reduces overall fatigue and recovery demands whilst still providing enough challenge to the body and mind to build and maintain strength, which is especially important for women over 40,” says Sarah. “Fewer sets make workouts shorter and more manageable, less joint and nervous system stress, and improved consistency over time.”
Easier to stay consistent: When we’re having a busy week, exercise is often the first thing to go, at least in my experience. Only having to make time for it two days a week lessens the time pressure and means you’re more likely to do it.
Versatile: Whether you pick up a barbell in the gym, use machines, or stay at home and use your favourite resistance bands and kettlebells, you can do the 2-2-2 workout.
Tips for doing the 2-2-2 workout
Focus on consistency: Consistency over perfection is key to the 2-2-2 workout, says Campus. “Start with weights that feel manageable and focus on good form over intensity,” she says.
Plan your session in advance: If you’re new to strength training and not sure what this workout could look like for you, try the example above. Alternatively, speak to a personal trainer to organise your sessions in advance.
Make workouts non-negotiable: “Treat the workouts as appointments in your day, and stay flexible if energy is low one day by reducing the reps, load, or pace instead of skipping it entirely,” she says.
Prioritise recovery: The key to the workouts is exercising to fatigue, which means good recovery is essential. “Prioritise recovery with adequate sleep, protein, hydration and mobility work, and pay attention to how your body responds week to week so you can adjust without guilt,” says Sarah, who is also the founder of LDN Mums Fitness.
In “The End of an Era,” Taylor Swift gives fans a behind-the-scenes look at the workout routine that helped her prepare for her “Eras Tour.”
Episode 3 of the six-part Disney+ docuseries follows Swift as she hits the gym throughout the tour, which ran for nearly two years.
Since each show lasted over three hours, Swift enlisted the help of personal trainer Kirk Myers to help her focus on endurance so she could maintain her energy throughout each concert.
“There are a lot of things that we pulled off on this tour that I’ve never even attempted on past tours. I think the longest show I ever did before was 2 hours and 15 minutes,” she said during the episode. “I never would have believed you if you would have told me we would be doing a 3.5 hour show. Now, saying that is one thing. Doing that physically is another.”
In order to dance and sing for that long, the 36-year-old had to make certain lifestyle changes.
Advertisement
“I really had to up my game in terms of physical training,” she said.
While reflecting on her workout routine, Swift joked that it wasn’t for the faint of heart. “I’ve never worked out this much in my life. It’s horrible,” she added.
Here are just a few of the exercises Swift focused on as part of her “Eras Tour” workout routine.
She Prioritized Strength Training
Episode 3 of the docuseries shows Swift in the gym prioritizing strength training. She can be seen doing the following moves:
Battle waves and wave slams
Ski machine
Resistance band-assisted pull-ups
Medicine ball sit-up throws
Overhead hammer slam
Assisted reverse crunch
Hanging knee raise
Medicine ball slams
Medicine ball Russian twists
Reformer plank pikes
Crossover crunch with ankle weights
Medicine ball side throws
Bosu ball squat and press
She Did Lots of Pull-Ups But Hated Them
Swift can be seen doing pull-ups assisted by a resistance band and revealed that she has a “strong dislike” for them.
“In no way do I ever apply this at any point in the show. I just want to flag that as I do every time I have to do pull-ups,” she quipped.
Advertisement
Swift’s personal trainer encouraged her and said she’s gotten “stronger” throughout the years while performing the exercise.
“It’s from all the pent up rage and resentment I have for them,” she joked.
She Started Training 6 Months Before the Tour Began
While reflecting on her workout routine, Swift said she started planning for the tour early on.
“Six months ahead of my first rehearsal, (I was) running on the treadmill every single day at the tempo of the songs that I was playing while singing them out loud,” she said. “You just don’t want them to see you panting.”
Swift previously spoke about her intense treadmill workout in an interview with Time.
Advertisement
“Every day I would run on the treadmill, singing the entire set list out loud,” she told Time. “Fast for fast songs, and a jog or a fast walk for slow songs.”
She Did a LOT of Cardio
Dancing and singing for over three hours is a killer workout, especially when you’re running around the stage all night long. In the docuseries, Swift noted that two of her songs are particularly difficult to perform.
“‘1989’ and ‘Reputation’ are very high cardio. Anything’s hard when you’re scaling a stage that goes the entire length of an NFL stadium,” she said. “I think I run like 8 miles in the show.”
