What to know about exercise in summer

If Early season heat waves across any part of the United States of any indicator, this summer is going to be even hotter. And that means extra beach days, pool parties and the possibility of having fun in the sun, which means taking precautions against high temperatures, which can be dangerous to your health. These include getting properly hydrated, reapplying regular SPF, investing in ways to keep your home cool on hot nights হোক whether it’s air conditioning or sweat sheets — and restoring your fitness routine to exercise in the heat.

At the moment, most American adults will be physically active outside, according to a OnePole survey conducted last year for the fitness app Verv. Of the 2,000 participants, it was found that 75 percent of men and 51 percent of women preferred to work at Al Fresco. Part of it is a side effect of the epidemic, but it is probably not the only cause. Research further indicates that exercising in nature provides bonus health benefits: Studies have shown that exercising outside increases your level of physical activity, while facilitating workouts. It will also reduce your stress and cortisol levels, while boosting your mood and self-esteem.

But unlike indoor workouts, outdoor workouts need to take into account any kind of extreme temperature as well as other weather factors like humidity.

How heat exercises affect your body

“When exercising at warm temperatures, our body does this great thing called thermoregulation, which is our body’s ability to maintain our internal temperature within a safe range,” said Heather Milton, a board-certified clinical exercise physiologist at CSCS, NYU Langone’s Sports Performance Center. Say good + good.

Every time you sweat, it is an indicator that your body is controlling heat. Increased blood flow is another symptom, Milton says. “Combining the two creates a higher heart rate to perform the same amount of work than in a temperate environment,” he explains.

You’ve probably felt this for yourself if you’ve ever tried hot yoga or Pilates and it seems more challenging than practicing in a non-warm room. Ally McKinney, a personal trainer at Golds Gym, says that because of this, it is possible to train your body to better thermoregulate by increasing the intensity of your workout and allowing your body to perform at a higher heart rate. “The better we control heat, the more effective we can be with our workouts,” he says. “Like any other type of stress, these workouts are a matter of adapting and overcoming the intensity. We can use this same technique when working on training for warmer temperatures. “

Conditioning can take you so far, though, because there is a point when the temperature can become too high for your body to be able to control the heat.

How hot is it to exercise?

Each body responds differently to heat, depending on its accuracy. But according to Milton, we should all be aware when the thermostat exceeds 90 degrees. “Exercising at temperatures above 91.4 degrees Fahrenheit can increase the risk of heat exhaustion, which occurs when the body is unable to maintain proper blood flow to all organs. And At the same time the skin for thermoregulation, “he said. Symptoms of heat exhaustion include fainting, fatigue and inability to exercise,” he said.

Symptoms of heat exhaustion include fainting, fatigue, and inability to exercise.

At about 92 degrees, your internal temperature will be around 98.6 to 105 degrees, Milton says, and this is the ultimate range of heat exercises without the risk of heatstroke. “[Heatstroke] It is more severe and is associated with collapse and dysfunction of the central nervous system – confusion, dizziness, irrational behavior, etc.

The best way to avoid these symptoms is to avoid extreme heat. This may mean choosing to exercise before or after the day, when the temperature is at its highest or instead of staying in an air-conditioned room. But you also want to make sure that you are priming your body before, during and after your outdoor workout to ensure that it is able to control your indoor temperature to the best of its ability.

How to prepare your body for hot exercise

In a word: hydrate. “Always drink two glasses of water before exercise, then try to drink four to six ounces of fluids every 20 minutes during the activity and always drink again after you’re done,” said Jennifer Heath, MD, a leading cardiologist and director in New York. Presbyterian Hospital Columbia Cardio-Obstetrics.

Because one of the primary ways to cool your body is to sweat, you are losing water through your skin. The other thing you are missing out on is electrolytes – especially sodium, Heath says. “Sodium is one of the most essential minerals needed by our body to complete the basic processes of cells.”

Downing water or sports drinks with electrolytes are a great way to replenish your supply. “Just beware of your sports drinks that are often packed with lots of sugar,” warns Heath. “Always check the label and look for drinks that provide 14 grams of carbohydrates, 28 milligrams of potassium and 100 milligrams of sodium per 8 ounces.” Fueling with foods rich in sodium, magnesium and potassium – such as cottage cheese, olives, bananas, and beets – also helps.

In general, for every pound of weight you lose due to sweating, replace it with at least one and a half liters of water, “says Milton. “You may need to take 20 percent more fluids than usual.”

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