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A heatwave is headed to the UK, with parts of the country predicted to be hotter than Marbella, Ibiza and Tenerife. With temperatures likely to soar to 28C, what does this mean for your exercise regime? If you’re tempted to ditch the workouts and head to the nearest beer garden or park instead – or just flop on the sofa with a fan on full blast – we don’t blame you. But if you are keen to keep active, it’s wise to consider how the heat might affect things, and what adjustments you could make in order to stay as comfortable and safe as possible… 1. Exercise early in the morning It tends to be a lot cooler early or late in the day. Omar Mansour, fitness coach and ambassador for audio fitness app WithU, says: “The heat can be really difficult to deal with, so switching your schedule around and making time for your workout in the morning is a good idea. “Whether it’s getting outside before the heat gets into the day, or getting into the gym ahead of the heat and the rush, avoiding workouts in higher temperatures can keep you comfortable, but on track.” 2. Do a home workout Steered away from home workouts now pandemic restrictions have lifted? When it’s mega hot outside, exercising in a cool room at home might make sense – plus you can jump straight into a refreshing shower afterwards. “You don’t always have to go to the gym to get your pump on. With increased temperatures and gyms becoming busier, home workouts are a sure-fire way of prioritising your fitness,” says Mansour. 3. Be a hydration hero Staying hydrated is always important during exercise – but even more so when the sun heats up, when you could be at greater risk of dehydration symptoms, heat exhaustion and heat stroke. “Keeping hydrated during workouts in the heat will help your body do its job, by sweating in order to keep you cool,” says David Wiener, training specialist at AI-based fitness and lifestyle coaching app Freeletics. He suggests thinking about drinking water throughout your workout to “maintain your blood volume levels. This allows you to train and perform better due to the amount of oxygen being pumped around the body.” 4. Switch it up Intense cardio may not always be suitable in the heat, but if you still want the benefits of moving your body – switch things up. “Working out doesn’t always mean working up a massive sweat, and prioritising your mental health is equally as important as prioritising your physical health,” says Mansour. “There are a range of workouts, including yoga, stretching, barre and mindfulness, that allow you to prioritise your physical and mental health without overheating.” 5. Take the pressure off Wiener says it’s OK to make workouts “shorter and slower” when temperatures ramp up. Even with a 15-minute HIIT session, you’ll still be making those gains. 6. Go for cooling kit Fitness clothing needs to be adapted to the time of year – and when the heat is on, it’s all about maximising your ability to stay cool. Wiener advises opting for “breathable, lightweight and light-coloured workout attire that permits sweat to evaporate”. This will also help keep skin irritation and heat rashes at bay, he adds. “It’s also vitally important to wear a hat,” says Wiener – and don’t forget to protect your eyes if you’re out in the sun. 7. Call it quits if it gets too much It really is OK to call it a day early if you need to. As Wiener says: “Be sure to listen to your body. If you start to feel extremely tired, lightheaded, disorientated, or nauseous, you should stop exercising, grab some water and find somewhere cool to sit.” Speak to your GP if you have concerns about any of these symptoms.

Federal prosecutors under supervision of Special Counsel Jack Smith have reportedly spoken with top election officials in Pennsylvania and New Mexico as part of the Justice Department probe into Donald Trump’s effort to overturn the 2020 election. According to CNN, Mr Smith’s team has in recent months conducted interviews of Pennsylvania Secretary of State Al Schmidt and New Mexico Secretary of State Maggie Toulouse Oliver, with both officials providing information on “matters related to the 2020 election”. Mr Schmidt, who spoke with prosecutors in March, is a Republican who served as a Philadelphia City Commissioner during the 2020 election. He was named to his current post by Pennsylvania Governor Josh Shapiro. CNN reported that prosecutors questioned Mr Schmidt about issues he encountered during the post-election period in 2020, including how he was impacted by misinformation about alleged voter fraud spread by Mr Trump and his allies. Last June, he told the now-defunct House January 6 select committee that he became the target of a slew of death threats from the then-president’s supporters after Mr Trump began attacking him in a series of tweets “became much more specific, much more graphic” after the then-president called him a “RINO” and a “disaster on the massive election fraud and irregularities which took place in Philadelphia”. The special counsel’s team has been speaking with election officials in swing states won by President Joe Biden in his 2020 contest with Mr Trump as part of their probe into the twice-impeached, now twice-indicted ex-president’s effort to remain in office against the will of voters. CNN also reported that Mr Smith’s team has sent subpoenas to officials in all seven of the states — Georgia, New Mexico, Nevada, Michigan, Arizona, Pennsylvania and Wisconsin — that were targeted by Mr Trump as he sought to reverse his losses to Mr Biden in each jurisdiction. Mr Smith and his team has also met with the top election officials from Michigan and Georgia, Jocelyn Benson and Brad Raffensperger. In an interview with the network, Ms Benson said prosecutors she spoke to appeared to be focused on how misinformation spread by Mr Trump’s allies affected election workers, as well as the “threats that emerged from that from various sources”. Read More Special counsel issues criminal warning to Trump Organization employee over alleged obstruction, report says Prosecutors say there is ‘no reason’ to delay Trump documents trial until after 2024 election Jared Kushner and Hope Hicks have testified in front of grand jury investigating Jan 6, reports say

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England suffered their first qualifying defeat in a decade on this day in 2019 as they slipped to a 2-1 loss at the hands of the Czech Republic in Prague. Gareth Southgate’s men went into the game knowing victory would put them through to Euro 2020 with three matches to spare, and many thought it would be done with ease given the 5-0 thrashing England inflicted on the Czechs at Wembley a few months prior. More of the same seemed on the cards when Harry Kane slotted home a fifth-minute penalty to put England in the driving seat. However, the lead lasted just four minutes before the hosts drew level when Jakub Brabec bundled home a corner, and from then on, the Czechs played with increasing confidence as they chased victory at the Sinobo Stadium. England failed to make any impression in the second period and a Czech winner would arrive in the 85th minute when they capitalised on over-elaborate play at the back from the visitors. Jordan Pickford’s pass was pounced on by Lukas Masopust who scurried down the right before cutting back to substitute Zdenek Ondrasek who swept home the winner. The result ended England’s 43-match unbeaten run in Euro and World Cup qualifying matches stretching back to a 1-0 loss in Ukraine in October 2009 and was a result that Southgate’s stuttering side very much deserved. “Clearly that’s not a night that we wanted to be a part of in terms of that record,” Southgate said. “We didn’t play well enough, simple as that. We conceded possession of the ball too cheaply. “Particularly in the first half we didn’t create enough chances. Second half we had some good chances that we didn’t take and throughout the night we were too open out of possession. “Some of that was because of giving the ball away. So we gave the Czechs, who played well, got to give them credit, we gave them too many opportunities to score.” England bounced back from the defeat in impressive fashion, winning their final three qualifiers emphatically – beating Bulgaria 6-0, Montenegro 7-0 and Kosovo 4-0 – to finish six points clear at the second-placed Czechs at the top of Group A with seven wins out of eight. That sealed their place at Euro 2020 – a tournament delayed until 2021 – where England would finish runners-up after losing to Italy on penalties in the final at Wembley. Read More LIV Golf fails in bid to be eligible for world ranking points Harry Kane dreaming of leading England to Euro 2028 glory on home soil I am a Tottenham fan – Harry Kane wants Spurs to win Premier League Massimo Luongo feels Australians secretly support Spurs under Ange Postecoglou Tommy Fury ‘could beat KSI after 15 pints of beer’ as he eyes world title Jarrod Bowen ‘in a good place’ on England return