When the air temperature rises above 77 ° F, changes occur in the body: the pulse speeds up, the heart contracts more intensely, the vessels dilate. That is why training in the heat becomes difficult, and sometimes even dangerous. But this does not mean that you have to give up exercise. You just have to follow some rules.
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Choose the right place and time for training.
If you go to the gym, it is very important that there is a ventilation system. Even if the room is air conditioned, the room should be regularly ventilated. After all, the air conditioner only moves the air, and does not provide oxygen. It is with the help of ventilation that fresh air enters the gym.
For outdoor sports you need to choose shaded areas. Do not exercise in the sun, as this can lead to heat stroke. In addition, the heat is easier to tolerate near water bodies. So, if possible, train in the woods or by the river. Outdoor training is best done during periods when the sun is not very active: before 9 am or after 6 pm.
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Organize your exercises correctly.
First, pay more attention to the warm-up. Many people think that you can skip a warm-up in the summer. But warm-up is necessary, in addition, the duration of warm-up should be increased by about 5 minutes. Cardio is especially difficult in hot weather. But you should not give it up, you just need to adapt. For example, replace cycling with swimming.
It is worth giving up supersets – when the exercises are performed without stopping. Be sure to take breaks between exercises and extend their duration. If you used to rest for 50 seconds, then in summer rest for 2 minutes.
Try not to overdo it with strength exercises. In hot weather, do yoga, cardio or Pilates. Teach your body to exercise in the heat gradually, as your body must adapt to the weather. Start with 10-15 minutes and gradually increase the duration of training each day.
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Choose the right clothes.
If you train outdoors, be sure to wear a cap or panama hat. This will protect your head from overheating. It is advisable to cover your shoulders and neck with clothes, because you can get a sunburn.
Clothing should be thin and light. It is best to buy special sportswear. Natural fabrics, such as cotton, are best set aside for another occasion – they quickly soak up the sweat and become heavy. Sneakers should be a little loose. The fact is that in the heat of the feet can swell, which is why the shoes become uncomfortable.
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Drink water.
Always take a bottle of water with you to your workout and take a few small sips every 10 minutes. But do not drink too much water – because of this you will start sweating more and lose useful salts. Although you want to drink something cold in the heat, you do not need to drink ice water. Too cold water has a negative effect on digestion and further increases sweating.
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Stop training in time.
If you feel unwell (headache, dizziness, nausea, weakness), chances are you are overheated. Stop training immediately, wet your neck, temples and wrists, and sit in the shade for a while.
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Take medication regularly.
Remember to take heart attack prevention medications (such as Amlopres-10 or Amaryl). This is especially important during summer workouts!