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When the weather's hot and humid, exercising may be the last thing you feel like doing. Believe it or not, though, exercise can be one of the best ways to beat the heat. Whether it's an air-conditioned gym or the cool water of an ocean dive, exercising wisely can save you a lot of suffering.

The Great Outdoors

Exercising outside during the summer is still an option. Swim in the refreshing waters of a mountain lake or in-line skate on a breezy day. But make sure you take precautions to prevent yourself from getting sunburned and dehydrated.

Use a waterproof sunscreen with an SPF of at least 15 and drink at least 4 ounces of water or fluid-replacement beverage for every 20 minutes of exercise.

If you choose to exercise outside, progress into it slowly, giving your body time to adjust to the heat. Exercise during the cooler parts of the day -- first thing in the morning (before 10 a.m.) or after the hot midday hours (after 4 p.m.).

Your heart rate can serve as a good indicator of how your body is tolerating the heat during exercise. On a day of high heat or humidity, your heart will probably beat faster than it usually would doing the same workout. If this happens, it may simply be too hot and humid for you. Slow down or stop what you're doing and hit the local air-conditioned gym.

Staying Indoors

Most gyms crank up the air-conditioning during the hot months, making it quite comfortable for workouts. However, if the gym doesn't increase the air, or if you prefer to workout at home, be sure to keep the ventilation going by using a fan or opening the window.

And remember, dehydration can occur even if you're inside and especially if it becomes warm and humid. The more you sweat, the more water you will need to drink. So you may need to drink more than the recommended amount above. In some cases this amount should be doubled.

If air-conditioning is simply not available, take advantage of the heat by doing yoga or stretching. These activities are most effective when the muscle temperature is high.

Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

-
Beats
PER
Seconds