Essential 7 Summer Workout TipsBlog Author
Summers are the best to hang with your friends and just enjoy the nice warm temperatures. You may be tempted to exercise outdoors in the warm weather as well. Can the summer heat present problems for a summer workout? What precautions can you take to continue your workout in the heat? If these are the questions that are swarming your mind, allow us to make things easier for you.
How hot is just too hot?
The high temperature in the summer shouldn’t be taken lightly. There have been numerous cases that people have surrendered to the intense heat waves as they were not properly prepared for the heat. Excessive heat is often quite dangerous, and exercising in such weather can increase the danger by many folds.
When is it too hot for your summer exercise workout? You must understand the reaction of your body to extreme conditions as your body maintains a traditional temperature through thermoregulation (a gland in your brain, the hypothalamus is liable for managing this temperature). Any drastic changes in your temperature will promote the hypothalamus to activate processes that restore your temperature to a normal range.
When the core temperature of your body rises, the hypothalamus will send a signal that increases your circulation and moves the blood within your body towards the surface. The superficial blood vessels are dilated, causing the warmth to disperse through the skin. When this happens you will see your veins becoming obvious or your skin flushing.
The sweat glands are activated and you will begin to sweat which causes your skin to cool down. Your thyroid may also be stimulated to confirm that less heat is made via the metabolic processes.
There is no fixed rule to determine when it’s too hot to workout outdoors. But many factors should impact your decision on exercising outside.
For one thing, is your body used to the extreme temperature and dry heat? When your body is used to the heat your body will not get physically stressed out.
Problems encountered within the heat
If your body is exposed to high temperatures and humidity for long periods of time and you are not prepared, you will face some bad issues during your summer workout. The severity of heat-related illnesses varies from person to person. However, it’s vital that you simply tackle the problem promptly at the initial sign and make adjustments before it’s too late.
You may experience painful cramps during your summer workout, when this happens the affected muscles feel hard to the touch and are very painful. It’s quite possible that the temperature of your body is within normal limits during this.
Loss of consciousness is named syncope which is an exercise-related collapse. You may experience light-headedness or dizziness before it. Heat syncope usually results once you stand or exercise in hot temperatures for a prolonged period of time. Standing quickly after sitting for too long can even cause the condition.
This occurs when the temperature of your body exceeds the normal and reaches up to 104 degrees Fahrenheit or higher. Heat exhaustion will cause nausea, weakness, or fainting and your skin might feel clammy and cold.
If heat hyperpyrexia isn’t treated at the correct time it will cause a heat stroke when temperatures of the body are over 104 degrees Fahrenheit. Heatstroke is definitely a medical emergency and may be fatal if not treated right away. While the skin doesn’t sweat during a heat stroke it will feel moist or dry to the touch. The person will become irritable and confused and heart arrhythmia may occur. Emergency treatment is mandatory due to the risk of any organ failure, brain damage, and even death.
If you are working out in the extreme temperatures, make sure you are aware of any of the signs like a raced heartbeat or excessive sweating. If you show signs it’s important to stop your workout immediately. Get to a cool place and hydrate yourself. It may be a great idea to exercise with a friend as well. Any signs of heatstroke get medical attention immediately.
Summer Workout Tips
Enjoy your workout with the following tips:
Time of day for a summer workout
Do not exercise in broad daylight when the heat is at its peak, the best option would be morning exercises. Choosing a time in the afternoon when the temperature is not as hot would be ideal as well.
Proper workout clothes
Wear clothes that are lightweight and breathable for working out outdoors. Proper clothing will help moisture to be pulled away from your skin making you feel cooler. A great tip would be to wear a hat to keep the sun off your face and head.
If you shower before your workout it will assist in combatting the summer heat as the cool water will cool you down. Also, by leaving your hair wet having the water dripping down your neck and face will feel refreshing. Try carrying a water bottle and pour water on your head when you start to feel hot.
Alter the type of exercise routine
Adjust your workout routine to accommodate the hot temperatures, choosing better activities like swimming or biking might be better options.
Where you workout
Find a cool place like working out by a breezy lake or shady woods may help combat the heat when working out.
Other exercising option
If the heat has become an issue for you, there is always an option to workout in a gym.
Staying hydrated in the summer heat is very important. Make sure to drink water the entire day, not just during your workout. Being hydrated will help prevent most symptoms when working out during the heat. If you run, make sure you consume 4 to 6oz of water every 15 minutes.
It is extremely important to be focused and well-disciplined when you are working out. Make you understand when you need to draw the line and not putting your body at risk. Enjoy your workouts outdoors but ensure that you are well prepared. Try not to push yourself too much, especially in the heat! Stay fit. Be healthy.