How harmful is it to workout in the heat, and just how would you protect yourself from negative
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Heat and sports are usually compatible?
Extreme heat and sports are incompatible. This is a significant burden on your body. Under high physical and thermal stress, a person’s natural cooling system can begin to fail, which will lead to the accumulation of internal heat to a dangerous level. Heatstroke migh result out of this process, which could manifest as heat cramps or heat exhaustion. With heat exhaustion, an individual has a rise in body's temperature, headaches, severe thirst, weakness; in extraordinary instances, this can lead to a short-term loss of awareness.
How to safely line up your workout in this weather?
In general, this is rather difficult to answer. If a person decides to experience sports outdoors, a great deal depends on each level of training: professional athletes may be more adapted to hot weather than amateurs. People at risk of cardiovascular disease should avoid exercise nowadays. Much also depends upon the regularity of a person’s training. You shouldn’t visit a workout in the heat if you’ve never tried it before and have were built with a long pause between your last workouts.
When exercising outdoors, you should:
- constantly replenish the electrolyte balance;
- drink lots of water (not cold), rich in minerals;
- do exercises within the shade;
- be sure to wear a hat;
- wear light, light clothing;
- use sunscreen;
- use an awesome towel to cool down the;
- do not exercise within the outdoors for more than 1.5-2 hours.
Should you replace your outdoor workout in the heat having a workout during a workout session?
Exercising during a workout session within this weather depends upon the conditions of the room. If the room has high ceilings, an air conditioner having a temperature regime of approximately +21 ° C, good ventilation, you can play sports inside your usual mode.
It should be understood that during physical exertion in the human body there is an increased metabolism with an increase of oxygen consumption, which results in profuse sweating and electrolyte imbalance.
The same processes occur at high ambient temperatures, particularly when you exercise at this temperature. Therefore, this can be a double burden for the human body. And also the very electrolyte imbalance in your body can lead to an infringement of the heart rhythm.
Some people enjoy going to the sauna after or before a workout
Doctors don't have clear strategies for going to a sauna. But given the physiology of the body, you can sometimes use the sauna before exercise like a warm-up and passive cardiovascular exercise.
You should not visit the sauna after vigorous cardio workouts that place a large amount of stress on the cardiovascular system. Also, do not suddenly plunge into cold water after leaving the sauna. After exercise, the sauna can increase electrolyte imbalances and it is contraindicated in people at risk of cardiovascular disease.
What sports are best for warm weather?
In hot weather, it is better to select static loads with pauses for rest and replenishment – for instance, yoga or light exercises, which are usually done during warm-up.
It is better to prevent running and competitive sports when exercising outdoors. You may also reschedule them in the morning or evening, once the air temperature will be much lower than usual when the sun , from 11:00 to 16:00.
What is the greatest drink during exercising in hot weather?
During your workout, it is recommended to drink:
- water
- drinks having a low carbohydrate content (6-8%)
The temperature from the liquid you drink shouldn't be lower than 10-15 ° С.
You don’t need to use:
- fruit juice
- carbonated drinks
- carbonated sports drinks
- drinks having a high sugar content
- drinks with caffeine or alcohol
Recommendations for drinking fluids during sports within the heat:
- drink a maximum of half a liter water or any other liquid two to three hours before training
- 10-20 minutes before training, drink 200-250 milliliters of liquid
- keep drinking water or other drinks during exercise (no more than 200 milliliters every 15-20 minutes)
- drink enough fluids within 2 hours after training to replace moisture loss
If you are feeling intense thirst, headache, weakness, dizziness, nausea, and irritation during exercise, this could be an indication of dehydration. Stop exercising, use rehydration fluid, and go to your doctor.
