NewsHealthHealthPeople planning a work-out this week may need to change things up07:07, 31 Jul 2026A new warning has been issued for people hoping to get their usual workout in during the hot weather. Personal trainer Leon Bolmeer warned that exercising in these temperatures can cause side effects and impact your health if you don’t make a few simple changes.It comes as parts of England are currently facing the fourth heatwave of the summer, with temperatures getting high enough to trigger health alert from the UK Health Security Agency. The health authority urged people to stay hydrated, avoid direct sunlight at the hottest times of day and check on others who may be more vulnerable to the extreme temperatures.The fitness expert at Geezers Boxing said: “We are seeing a lot of people still trying to train the same way they normally would, even when it is really hot. The problem is your body is already under more stress in that kind of heat, so you need to be a bit smarter about how you approach it.”The expert urged anyone heading doing exercise this week to watch out for these six “early warning signs”:Feeling dizzyGetting light-headedFeeling unusually tiredNot sweating properlyHeadacheNauseaThese are signs that your body is struggling to keep up with the conditions you’re enduring. Any of these symptoms should be taken as a sign to slow down or stop according to the trainer.The NHS explains that exercising during high temperatures can leave you at a much higher risk of heat exhaustion and heat stroke. If your body stops sweating but your skin stays hot, this can be a key sign that your condition is progressing from heat exhaustion to heat stroke.However, you don’t have to avoid your workout entirely in the hot weather either. As Leon explained: “A lot of people think they need to completely stop training in a heatwave, but that is not the case. It is more about adapting what you are doing so your body is not under unnecessary pressure.”Leon recommended timing your workouts around the hottest parts of the day, aiming for early morning or late evening when temperatures are lower. Regardless of when you start training, it’s vital to stay hydrated throughout the day including during your workout.Exercising in hot weather takes a bigger strain on your body so don’t feel bad taking extra breaks or shorter rounds if needed as these small changes can be the difference between exercising safely and triggering heat-related symptoms.Leon added: “It is not the time to chase personal bests or push maximum effort rounds. Focus more on technique, controlled movement and shorter sessions rather than high intensity training.“Things like training earlier, reducing intensity or just taking more breaks can make a massive difference. You can still get a good session in, it just needs to be a bit more sensible in extreme heat.”Choose Daily Mirror as a 'Preferred Source' on Google News for quick access to the news you value.Fitness And HealthHealthy LifeHealthHeatwavePersonal trainer