For some people exercise It’s harder than for others. They do it for health, but they cannot enjoy it, so any obstacle makes them slow down. And there is no doubt that the heat is a huge obstacle. Now, as we move from one heat to another, the sport can turn into torture. But also in danger. For this reason, it is important to follow some tips to make training in the heat more comfortable, but above all, more safely.
The risk of exercising in hot weather comes from the two main cooling methods our body uses. One of them is sweating. It consists in the release of a substance, consisting mainly of water, which initially settles on the surface of the skin. Once there, it must evaporate, for which it extracts heat from the body, lowering its temperature. The second method of cooling contributes to the release of heat: increased blood flow in blood vessels close to the surface of the skin.
All this helps us avoid harmful effects of heat. But it can become a danger when we train. On the one hand, because the heat from exercise is added to the heat of the environment, increasing sweating, and with it the risk of dehydration. As for the second method, when added to sports, it puts a lot of stress on the heart, which has to pump blood to supply oxygen to the muscles, while promoting increased blood flow to the skin. All these risks can be minimized by following these tips.
moisturize well
It may seem obvious, but we can forget the importance of hydration when we’re exercising in the heat.
This is always important, and in this case even more so because sweating much older. You should drink water both before, during and after your workout. In addition, you can choose sports drinks with an extra supply of electrolytes, which help us replenish those that are released in the heat.
Another drink that is also useful after a workout, but much less known, is milk. Its high protein and sugar content can help us make up for the costs our muscles have made during exercise. Since it also contains water, it is a good hydration option, although always as a supplement. We don’t have to hydrate with milk alone.
Eat lots of fruits and vegetables
Any diet should have a good supply of fruits and vegetables, but it’s even better in the summer, as it’s not only easier and more appetizing when the heat quenches hunger. If we are athletes, it helps us because of its content in internal sugars and, above all, for the amount of water, which is also it helps us moisturize.
Another option might be juices, but in this case, the sugars are not their own, but free. The difference is that in fruit, sugars are surrounded by a fibrous matrix that helps us absorb them more slowly, preventing them from forming. insulin surges. On the other hand, with juice, sugar is absorbed much faster and more insulin needs to be released to remove glucose from the blood. It’s not dangerous if done on time, especially if we’re exercising, but it shouldn’t be the norm.
To train in the heat, avoid the central hours of the day
Just as we must avoid the central hours of the day to avoid getting burned, it is also important to put ourselves at minimal risk during these times. avoid heat stroke. It can happen in any situation, but the risk is even higher if we exercise. Therefore, it is best to train at the beginning of the day or at the end of the day.
wear appropriate clothing
Exercising in the heat is also necessary choose the right clothes. Especially if we train outdoors, it is important to choose Light colorsthat reflect solar radiation.
It should also be lightweight clothing that breathes well to promote perspiration and the cooling it entails. Finally, it is important to bring hat and sunglasses.
If you want to play sports in the heat, choose water sports.
A heat wave could be the perfect time to do water sportsHow swimmingwhich is also a very complete exercise. This way we will stay fresh without stopping training.
Choose closed and air-conditioned rooms.
When exercising in the heat, many people choose air-conditioned rooms. True, sudden changes in temperature can be harmful, as well as excessively low humidity. For this reason, there are disputes between those who are for and against classes in such a room.
The truth is that both options are somewhat right, so it is better to choose the middle ground. Air conditioning greatly reduces humidity, so it’s easier to get dehydrated as well as dry out your airways during exercise. Therefore, it is very important to further increase your water intake.
On the other hand, in 2017 a group of Portuguese researchers conducted a study comparing the effects of exercise with and without air conditioning. Since in the second case the rooms were ventilated, there was not so much difference in temperature: average 23.34 ºC with air conditioning and 28.26 ºC without it. On the other hand, the humidity was very different: 38.86% with air conditioning and 63.05% without it. However, when well hydrated, perceived fatigue and effects on the sympathetic nervous system responsible for many involuntary physiological actions were worse without air conditioning. Therefore, the authors conclude that, especially for older people, exercising in hot weather and without air conditioning can be much more harmful.
Beware of heat stroke
Little by little, the body adapts to sports in the heat. However, at first, if you do not take into account all these tips, you can get a heat stroke. We must not blind ourselves. If we notice the first symptoms, we must stop training and, if there is no improvement, contact a specialist. These symptoms headache, fatigue, dizziness, nausea and especially muscle spasms.
However, if one day it gets too hot, you can stop exercising. After all, if we do sports, then it should be for health. If the sport makes us lose him, it’s better to wait.
Source: Hiper Textual
