Cardio Workouts For Hot Weather To Build Endurance

As summer temperatures rise, high school athletes face the challenge of maintaining their fitness levels while staying safe in the heat. Endurance training is crucial for any athlete, as it boosts cardiovascular health, enhances performance, and builds mental toughness. However, high-intensity workouts in the hot, summer weather increase to risk of heat-related illnesses like dehydration and heat stroke. For this season, athletes need a proper game plan for tackling cardio workouts when looking to build endurance over the summer.

Here’s a guide to effective and safe cardio workouts that will help build endurance even on the hottest days.

Hot Weather Workout Tips

To beat the heat, it’s best to start the workout early or later in the evening. The goal is to not exercise outdoors during peak sun hours of 12-3 p.m.

It’s also important to stay hydrated before, during, and after the workout. Bring along a sports drink to replenish electrolytes. Drink at least 8-12 ounces of water 20-30 minutes before starting the workout, and then take small sips every 15-20 minutes during exercise.

Take breaks when exercising outdoors in the summer, seek shaded areas, and adjust intensity. Always make sure to cool down after that workout.

Summer Sports

Sports like swimming, water polo, and rowing are great cardio workouts for the summer. Adding the water element helps keep the body cool, while allowing the athlete to continue to exercise for longer, thus building endurance.

Water provides resistance, which strengthens muscles without needing weights to challenge muscles and build endurance. However, it’s still a low-impact workout, so a great way to cross train. Water aerobics is one of the best ways to get in a good workout. The heart rate will be increased and the resistance of the water makes the lints work harder to supply oxygen to the muscles. This aids in cardiovascular endurance. It’s also a full-body workout and also works on balance and coordination needed for many other club sports.

Trail Runs

Running is one of the best cardio workouts to get in. The problem is open tracks mean direct sun exposure and increased risk of hot weather workout issues. But you don’t need to skip the exercise. Instead, opt for a trail run. Not only does this spice things up for track runners, but running trails also means there probably is lots of shade from trees.

For the workout itself, aim for a conversational pace, easy run, or moderate pace steady-state workout. This builds endurance whole preventing overheating from sprints.

Cycling

Cycling is another great cardio workout to help build endurance over the summer. The bonus, it’s easy on the joints being low-impact. If going for the road, try cycling in the morning or later in the evening to beat to heat. Mountain biking on trials is great for the added challenge of uneven terrain and elevation changes. Plus, shade from the environment pays off during the summer.

High-Intensity Interval Training (HIIT)

HIIT workouts are great for building stamina and endurance. Just make sure to keep HIIT workouts shorter during hot weather to avoid overheating. Alternate between high-intensity exercises and short rest periods. For example, 30 seconds of sprinting followed by 30 seconds of walking. Perform HIIT workouts in the pool to take advantage of the cooling effect of water. Exercises like pool sprints, high knees, and flutter kicks can be done in intervals.

Team Sports

Work on skills by playing your sports or cross train by playing another team sport. Beach volleyball is a great summer workout, plus there may be the option to jump in the ocean for a swim to cool off when done with exercising. Volleyball engages various muscle groups and improves agility and endurance.
Another great sport to play in the summer is soccer. Find a shaded field and play pick-up games with friends. Soccer involves constant movement, which is excellent for building endurance. The same goes for basketball, but make sure to avoid peak sun hours.