Summer is the perfect time to bring your training outdoors. The sun is out and we are motivated to workout. But with the heat, comes risks. Here are a few tips on exercising safely in the heat of summer.

1.  Stay Hydrated

Seems simple enough: drink water while exercising. Often, however, we don’t change the frequency or amount of water we drink during the summer months. We tend to sweat more during the summer than the winter from\the heat and because of this, we lose water more rapidly. So, during the summer, be sure to drink more water more frequently. In addition, it’s a good idea to add glucose to your water to ensure that you don’t run out of steam during your workout. A simple solution of one part juice (a favorite is pomegranate-blueberry juice) to four parts water is an easy way to add glucose for your body without over-saturating it and spiking insulin production.

2.  Exercise early in the morning or in the evening

While the outdoors call during the summer, avoid the brightest times of the day. Workout during the morning or the evening to prevent heat exhaustion and sunburn. The cooler times of the day will give you the benefits of outdoor training without the excess heat. A workout during sunrise and sunset can be beautiful and awe-inspiring.

3.  Dress appropriately

Clothing that ventilates is very important during the summer. Moisture-wicking materials and loose clothing helps keep your body cool during a workout. It’s not a good idea to be working out in that fleece track suit on 90 degree days.

4.  Use proper ventilation

If you are working out indoors, be sure that you are working out in ventilated areas. Fans and open doors and windows will keep the air flowing. Working out in hot, still air is uncomfortable, especially for cardio workouts, so be sure to have the air blowing.

5. Eat after your workout

Nutrition is vital to keeping your body running. Because the heat creates added stresses on the body, it’s even more important that after a workout, you refuel. Eating within two hours is a must and fuel your body with healthy choices of protein, carbohydrates, and fat.

6.  Know your limits

While you may be used to two hour marathon workouts during the winter months, know your limits during the summer. If you feel light headed and weak, stop and hydrate. You may be over extending your body. Listen to it; martial spirit is important for pushing through, but know when your body needs a break.

Inside Kung Fu Magazine October 1989

by Grandmaster Doc Fai Wong

Everybody has run into the situation where they just don’t have enough time to practice.  Maybe there’s enough time to go to the school and do your forms, but not enough to put any serious thought and work into your martial art.

The good news is, no matter how busy you are, there is a way to creatively put serious workout time into your work.

Remember, there’s a difference between work and workout.  Work is something you must do to earn a living.  Sometimes it’s pleasant, sometimes it’s one of life’s necessities.  A martial art workout is usually pleasure.  So why not combine the two, converting your job into a pleasant productive way to improve your marital arts expertise.  It will make your job more interesting , the time at work go faster, and help your martial arts progress.

Here’s how to combine your workout with your work.  Let’s say you are a laborer, using your body to carry heavy objects.  Make it a personal challenge to pick up each object and put it in the right place with the precision and accuracy you would use doing a form.  Keep your body positioned correctly, using your waist and legs for support.  Time your breathing to make the best use of your energy while lifting and carrying those heavy objects.

When I was a teenager, I paid for my kung fu lessons by working as a busboy in a restaurant.  At a certain hour I had to move quickly, cleaning tables, loading and unloading dishes from the dishwasher, and stacking the clean plates.  Although I would rather have been practicing in the kung fu school than settting up clean tables without breaking anything.  I used my best martial arts footwork (balanced and light footed) while I did my job.  Before long my job became my kung fu practice.

For those who work in offices, be creative while you type and file.  When standing at the files, bend your knees and get some stance training.  Try to be quick and accurate with each file, with the same efficiencey and focus as a well done form.

No matter how much your workload, work efficiently, staying relaxed and calm.  Concentrate on the job, but don’t hold your breath.  These are all martial art principles that you might practice in your school while doing a form or sparring.

Typists who sit most of the time should be erect, with their bodies relaxed and legs positioned solidly on the floor.  As you type, think of each finger movement as a special martial arts finger exercise.  Be aware of each hand an finger movement when you git the keys.  Concentrate your power and energy into your fingertips with each downward stroke.

It doesn’t matter what kind of job you do.  Try to be good at it, exhibiting accuracy and efficiency.  Take the opportunity to make it part of your martial arts training.  The same principles that make you a better martial artist are all present in our job - timing, speed, accuracy, focus, balance, relaxation and a calm mind.  Practice them everyday, then if you’re ever drawn into self-defense or when you spar, you’ll find the right reflexes already present.

Grandmaster Doc Fai Wong is a columnist for Inside Kung Fu