Exercising in the heat: 7 tips to avoid fading in the sun

Do you want to play sports with a short set in summer and be able to sunbathe at the same time? I do! But I also know that the heat puts enormous pressure on the circulatory system and that regular training in the sun is not an option. However, not doing sports is not a solution either. So in this article I will show you how sport in the heat succeed without running the risk of heat stroke or sunstroke.

All about sports in the heat.

Heat puts extreme stress on the body

The hot summer days that make concrete shine are one enormous strain on our skin, our heart and also our lungs. Because as soon as the thermometer breaks the 30 degree mark, our body has to expend a lot of energy to to maintain the usual body temperature of 37 degrees.

What does that mean behind the scenes? a lot of sweat. Because it refreshes us and prevents overheating. At the same time, our pulse increases to better transport our blood through our body.

sweater
Sport is important and healthy at any time of the year.

Is it advisable to exercise in the heat?

Above all In 2020 our body will have a lot to doto cool off, because researchers predict: The summer of 2020 will be the hottest since 1890! The Now also to raise your pulse through sportdo you find it completely crazy?

It definitely went wrong. But the fact is: Only those who exercise regularly can benefit from the health benefits., such as a strengthened cardiovascular system. For better or worse, that means even in the heat, sports on the daily schedule should be standing You can read here why you should also exercise regularly.

skipping rope
In these cases, you’d better avoid exercising in the heat…

In these cases, you should avoid exercising in hot weather.

Between 11 a.m. and 7 p.m. Ozone levels that impair lung function and promote lung disease can, particularly high. Especially the elderly and those with previous illnesses should protect themselves from excessive exertion in the open air during this period of time and take the signs of the body seriously.

But even those who are fit as a violin must first of all muggy hot days with no wind and high humidity back with his cardio unit. It is precisely these conditions that lead to a low moisture gradient. cause the body to overheat quickly.

Just as dangerous are training sessions under the scorching sun, which can quickly cause heat stroke. Signs of heat stroke are:

  • muscle cramps
  • weak pulse
  • general feeling of weakness
  • headache
  • dizziness
  • nausea
  • disturbances of consciousness

How to train efficiently in the heat

Exercising in the heat can be dangerous. but not if you do approach responsibly. Spoiler alert: Doing HIIT cardio in the scorching midday sun is the wrong way to go. Here is how to do it:

lady plank
Instead of fast, high-intensity intervals, slow down your workout.

Tip 1: Start slowly

Our body is adaptable. This will stabilize two weeks after the first very hot day got used to the heat. Until then, you should take it slower than usual.

A moderate workout can give the impression that you prefer slower intervals of LIIT training to high-intensity interval training. You can increase the intensity over time.always aware of what your body tells you.

Tip 2: adjust your training times

Are you currently exercising during your lunch break or early afternoon? Once the heat wave has reached Germany, it’s time change exercise habits.

Because both the Ultraviolet radiation and tropospheric ozone pollution are huge right now. It is better to exercise in the morning or postpone your training for the evening. But be careful: if you exercise too late, you risk falling asleep.

Tip 3: Pay attention to your surroundings

Those with allergies are better off in the city with early training and those in the country with late training. At these times, the pollen count is much lower. should also ozone limit values ​​are always respected.

Up to a value of 180 micrograms of ozone per cubic meter safe outdoor training is possible. People with respiratory problems should adapt their training if the values ​​are exceeded. From a value of 360 By the way, no one should be playing outside anymore.

Tip 4: Get ready!

Even when there are thick clouds in the sky, there is still UV radiation. So never forget to apply lotion. It is best to use a waterproof lotion that cannot be washed off by sweat.

Natural sunscreens are also free of harmful nanoparticles. Anyone who is in the habit of wiping sweat off their forehead frequently. Better pack a pack to be able to apply more cream.

also configure airy functional clothingthat gives off heat and refreshes your body, as well as in a hat and sunglassesto avoid headaches in hot weather.

Tip 5: choose shady places

choose shaded and breezy stretches, if you are just learning to jog. Here you can experience more than one high runner. Other training should also be done in places with little sun and allow frequent breaks.

Tip 6: Don’t forget your water

If you play sports in the heat, you should never start without first taking a big sip. During this time you should also keep taking small sips. The motto is: No water bottle, no training. The maxim when it comes to fluid intake is that you should always drink as much as you sweat.

Tip 7: Warm shower

Rapid changes in temperature stress the body and overwhelm the circulatory system, which cannot keep up very quickly. Unfortunately, we have to disappoint anyone who is already dreaming of an ice shower afterwards: that would be poison for the overheated body. A warm shower is better.

sport in the heat
Sport should serve your health, not just your aesthetics. Keep this in mind if you want to exercise in the heat.

Sport shouldn’t be stressful, it should be fun

That is exactly what we must not forget when we are stubbornly doing our abdominal muscle training to have a good figure at the lake. If you still like to go over the top at 30 degrees and then sit in a corner dizzy, you should reconsider your fitness motivation. Sport can quickly turn into a sport addiction. always remember that health is more important than aesthetics.

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