Exercising in the Heat: 7 Tips for Not Fading in the Sun

Are you looking forward to working out in shorts in the summer and being able to sunbathe at the same time? I m truly! But I also know that heat puts a tremendous strain on circulation and that regular exercise in the sun is not an option. However, no sport is not a solution either. So in this article I will show you how Sports in the heat Succeed without risking heat stroke or heat stroke.

All about sports in the heat

Heat puts a lot of pressure on the body

Hot summer days that make concrete feel one Huge stress on our skin, heart and lungs too. Because once the thermometer breaks the 30-degree mark, our bodies have to expend a lot of energy To maintain the usual body temperature at 37 degrees.

What does that mean behind the scenes? a lot of sweat. Because it cools us down and avoids overheating. At the same time, our pulse rate increases to improve the transportation of our blood through our bodies.

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

Is it recommended to exercise in the heat?

above all In 2020, our bodies will have a lot to doTo cool us off, because researchers predict: Summer 2020 will be the hottest since 1890! The Now also to increase your heart rate through sports-You seem completely crazy?

Certainly wrong. But the truth is: Only those who exercise regularly can benefit from the health benefits, such as an enhanced cardiovascular system. Through thick and thin, that means Even in the heat, exercise in the daily schedule He must stand. You can read here why you should exercise regularly.

jumping rope
In these cases, it is best to stay away from exercising in the heat …

In these cases, you should avoid exercising when the weather is hot

Between 11 AM and 7 PM Ozone levels impair lung function and lead to lung disease Can, especially high. Older adults in particular and those with pre-existing illnesses should protect themselves from excessive outdoor stress during this time window and take body signs seriously.

But even those who are physically fit should be above all else Hot, humid days without wind and high humidity Again with the heart unit. It is precisely these conditions that lead to a low humidity gradient Rapidly raises body temperature.

Equally dangerous are exercises in the hot 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 extreme heat can be dangerous. But not if you do Responsible approach. Spoiler: Doing HIIT in the scorching afternoon sun is the wrong way to go. Heres how to do it:

Mrs. Blank
Instead of fast, high-intensity intervals, slow down your exercise.

Tip 1: Start slow

Our body is adaptable. This is how you’ll settle in two weeks after your first really hot day I got used to the heat. Until then, you should Take it easier than usual.

Moderate exercise can then sound like you’d prefer slower periods of LIIT exercise over higher intensity intervals. You can increase the intensity over timeAlways focus on what your body is telling you.

Tip 2: Adjust your training times

Do you currently exercise during your lunch break or early afternoon? Once the heat wave hits Germany, it’s time Change your exercise habits.

because both of UV rays and ground-level ozone layer pollution are massive at this time. It is better to do exercises in the morning or postpone the exercise to the evening. But be careful: if you exercise too late, you risk falling asleep.

Tip 3: Pay attention to your environment

Those with allergies are better off in town with an early workout and those with a late workout. At these times, the number of pollen grains is much lower. should also Ozone limit values ​​are always taken into account.

Up to 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 the value of 360 By the way, no one should be messing about outside anymore.

Tip 4: Be prepared!

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

Also, natural sunscreens are free of harmful nanoparticles. Everyone who has repeatedly wiped sweat from their forehead Pack the best pack to be able to put more cream.

erected too Breathable functional clothingwhich emits heat and cools your body as well as on Hat and sunglassesTo avoid headaches in hot weather.

Tip 5: Choose the shaded places

Choose Shaded and breezy stretchIf only you were learning to run. Here you can experience more high runner. Other exercises should also be done in places where there is little sun and Allow frequent breaks.

Tip 6: Don’t forget your water

If you exercise in the heat, you should never start without drinking a big sip first. During this time you should also Keep taking small sips. The logo is: No water bottle, no training. When it comes to fluid intake, you should always drink as much as you sweat.

Seventh tip: Take a shower with lukewarm water

Rapid changes in temperature put stress on the body and overwork the circulatory system, which cannot keep up so quickly. Unfortunately, we have to disappoint anyone who’s already dreamed of an ice bath afterwards: that would be poison for an overheated body. It is better to take a shower with lukewarm water.

Sports in the heat
Sports should serve your health, not just your beauty. Keep this in mind if you want to exercise in the heat.

Sports shouldn’t be stressful, it should be fun

This is exactly what we must not forget when we persistently train the abdominal muscles to cut a good figure in the lake. If you still want to go over the top at an angle of 30 degrees and then sit in the corner dizzy, you should Reconsider his fitness motives. Sports can quickly turn into a sports addiction. Always remember this Health is more important than aesthetics.

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