Dr. Ellie Cobb teaches us how to work on our well-being.
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As the weather gets cooler in some places, many health and fitness enthusiasts are looking to turn the heat up on their yoga and fitness routines—literally. From yoga and barre to Spin® and HIIT, heated classes are quickly becoming a norm for businesses to offer. Interested in trying out a hot class for yourself? Here are some things to know before you arrive:
H 2 (whoa!)
When it comes to heat, hydration is key. Start drinking water a few hours before class so you don’t feel faint or dizzy during your workout. But don’t drink too much too soon—drinking tons of water right before and during class will likely give you a stomachache. Stick to small sips when you feel like you need it, and save the chugging for a replenishing reward after class.
Bring a towel
This might seem like a no-brainer, but you’ll definitely want a towel (or two) on hand for the heat. For mat classes, it’s usually ideal to have one on your mat so you don’t slip and a smaller one to towel yourself off with. For other classes, you may only need a hand towel to help you cool off during breaks.
Dress for success
While your baggy shorts and t-shirt may be great for running or a gym workout, they can get in the way during a heated class. Form-fitting, breathable clothing is recommended—it won’t inhibit your movement and can help wick sweat. What you should wear differs for each person and class, so try to pick what you’ll feel the most comfortable getting really sweaty in.
Don’t eat beforehand
As with drinking water, eating a lot right before class is more harmful than helpful. The heat can be overwhelming and may make you feel like you might throw up, especially during your first few classes. Try not to eat less than two hours before class, so those nauseous feelings don’t turn into actions. If you do need to eat something, grab some small snacks like crackers or fruit. But don’t forget to keep drinking water with them, too!
Arrive with plenty of time
Make sure you get to your first class early enough for your body to acclimate to the heat. Running in at the last minute and just jumping in can be a shock for your body, not to mention stressful when trying something new. Aim to arrive at least 15 minutes ahead of time. That way, you can go in before class, ask the instructor any questions you have, start adjusting to the temperature and warm up your body.
Scope the cool spots
Most heated rooms have certain spots that are hotter than others. If you’re nervous about your first time, don’t be afraid to ask the instructor where the cooler spots are in the room. You can hang out in those for a bit, and then maybe take it up a notch after a few classes by trying the hot spots.
Listen to your body
Heated classes can be intense—one of the most important things to remember is to listen to your body. There’s no shame in taking a break or easing off some of the movements if you feel like you need to. When it comes down to it, you know what is best for your body and what you’re capable of in that moment. The heat is already adding an element of difficulty, so don’t push yourself beyond what’s right for you.
Embrace the sweat
I’ll be the first to admit: I sweat a LOT. Then add a little heat to my classes and I’m guaranteed to win “most likely to need a shower ASAP.” But the whole point of heated classes is to bring on the sweat, so if you’re like me and look like you just went swimming after class, that’s perfectly okay. Embrace your sweaty self and recognize the positive change that you’re making in your life. Don’t worry or compare yourself to that person next to you who looks like they never broke a sweat. Everyone is different, and the feeling you’ll get once you step outside the room after a heated class is one of the best.
Summer is officially here, and with that, there are so many fun activities that will motivate you to get outside to stay in shape and strive for those post-quarantine fitness goals. But before you decide to get outside to enjoy some walking, yoga, swimming, or hiking, remember these best practice skincare habits to protect your skin from common skin concerns, such as, sunburns, chafing, and excessive dryness.
Here, board-certified Dermatologist, Dr. Bottiglione, shares some advice to help your skin stay healthy as you embark into the great outdoors.
When going outside, the sun is going to be your biggest culprit for damaging your skin. While the sun boosts benefits like vitamin D production, take notice when your skin is overexposed to the sun’s harmful rays as it becomes dangerous. When overexposed to direct sunlight, the skin is irritated, causing sunburns, dryness, and sensitivity that can increase the chances for wrinkles and skin cancer as we age.
Luckily, staying inside when it’s so pleasant outside is not the only skincare alternative to avoid the sun’s damaging rays. Here are a few simple tips to prep your skin before stepping outside.
Opt to protect your skin with a clinical-grade sunblocking lotion of 15 SPF or higher.
“Anytime you go outside, you need to apply sunscreen to your skin,” advises Dr. B. “Ensure you apply sunscreen to the full body and reapply often. In the morning, after cleansing your face, is the best time to apply.” He recommends a spray for oily skin, or the Dermatologist’s Choice Sunscreen Enhanced Moisturizer for dry to combination skin types that needs a little extra hydration.
The key is the more intentional you are about proactively protecting your summer skin, the healthier it will be. It may sound simple, but your skin will be happier when you take a preventive approach rather than a reactive approach—for example, applying the sunscreen moisturizer before a walk to help to avoid the treatment of a sunburn after. When prepping your bag for the fun day ahead, make sure to add sunscreen, a hat, and plenty of water.
Now the real excitement begins! However you decide to get your fitness outdoors, we have the skincare routine you need or a carefree and healthy day.
Deep breath. Like our favorite flow, these skincare tips will keep our mind—and our skin—at ease. If you take your yoga practice outdoors, wear an SPF shirt, and lay your mat under a nicely shaded tree to help shield you from excessive sun exposure.
“Avoiding direct sunlight and wearing protective clothing is smart to protect your skin from sun damage. Even if you are going for a relaxing walk or doing just a few sun salutations. Staying out of the direct sunlight will reduce your risk of sun damage and wrinkles.” - Dr. B
Swimming is one of the best cardio and strength training workouts, while also an enjoyable activity during the summer. Whether you are swimming in open water or laps in the pool, the excess amount of water with exposure to pool chemicals and environmental pollutants can cause skin irritation and dryness. To keep your skin hydrated and protected, Dr. B. recommends applying the Dermatologist’s Choice Pre-Bath Oil to your skin before entering the water. This will seal your skin’s protective barrier to avoid skin irritation from chemicals and debris. He adds, “The Pre-Bath Oil is what I give to all my patients with eczema or dry skin. It is the only thing that will protect and also deeply hydrate the skin.” Just apply this serum before you put on your sunscreen, and you're good to go!
With warm temperatures during the summer months, it’s the perfect time for hiking and exploring the mountainous outdoors. It is essential to take the necessary steps to avoid your skin becoming sunburnt, irritated, or breaking out. “Wearing a hat with a large brim that will shade your face and neck is key. A baseball cap is just not enough for the sun protection you need. After your hike, it is important to clean your face and pores of sweat, dirt, and toxins with Dermatologist’s Choice Glycolic Peel Cleansing Pads to avoid breakouts from occurring,” Dr. B. warns. Keep them in your bag for easy cleansing after a hike.
One of the biggest skin concerns cyclists or runners usually bring to dermatologists is chafing. Even if you’re just cruising along the seaside or taking a cycling class, those tight clothes and friction can cause some intense irritation and redness. “When you have an issue with chafing, you need to protect your skin. You need armor over the skin. Beeswax, for example, is thick to coat the skin and protect it. Another effective option is the hydrating Dermatologist’s Choice Pre-Bath Oil. For best results, moisturize your skin, and then add a piece of clothing to cover it (that is actually like armor),” Dr. B. shares. Are you a runner? Feel free to use this tip too before your next mile or 30.
At the end of your activity, the real results of that skin preparation set in. But sometimes, you need a little extra support afterwards. After any good workout, cleansing off the sweat, dirt, toxins, and irritant is paramount. Dermatologist Choice pH Balanced Cleanser helps to gently but effectively remove sweat, oil, and restore the skin’s natural pH levels.
Did you end up getting a sunburn, or is your skin dry from the elements? Soothe with the Pre-Bath Oil with natural oils like sunflower and jojoba oil for deep hydration and healing.
“Sun damage can manifest in multiple ways. Most often, you will notice a sunburn first, which can then lead to irritated skin—and over time, sun damage increases the appearance of wrinkles.” For safe measure, at night regenerate sun-damaged skin with Dermatologist's Choice Ultra Anti-Aging Cream with 15% non-neutralized glycolic acid to your skin. This powerful dermatology treatment rebuilds the collagen and exfoliates fine lines, sunspots, and acne on the skin. “Do not apply the Ultra Anti-Aging Cream on a sunburn or irritated skin,” Dr. B. shares. These are long-term habits to aid in maintaining your best skin health.
Capture your best skin with everything you need this summer with the Dermatologist’s Choice Skin Kit, and get 20% off your order with code MB20 at www.dermchoice.com.