5 tips for safe summer training
As is known, physical exercise, if done correctly, offers beneficial results to everyone.
Some prefer to take a break from exercise for the summer months, but there are also many who like to exercise throughout the year. Certainly, the heat of summer changes the data of exercise and this is something that we take seriously into account, so that we exercise in a correct way while protecting our health.
Below we will give 5 tips that will help make our training safer in the summer:
1. Keep in mind the effect of heat on your body during exercise. Given that, heat gives a new variable to training that we cannot ignore. Our bodies adapt differently to cold and heat.
2. Give your body the time it needs to adapt to the heat. Don’t start an intense program right away. It takes a few days for your body to adjust to the climatic conditions. The adaptation should always be gentle and smooth. Cardiovascular changes occur in the first three to five days, while changes in the body’s sweating mechanisms can take up to 10 days.
3. Make changes to your training. Even after your body has adapted to the heat, it is a good idea to reduce the intensity and duration of your workouts. Exercise that helps cool the body, such as swimming, is a good alternative.
In general, follow these tips in hot weather:
- Exercise during the cooler hours of the day (early morning or evening).
- Drink plenty of fluids (at least about every 15 minutes during exercise).
- Wear lightweight, light-colored clothing.
4. Be aware of the increased risks posed by heat. Higher temperatures can cause increased sweating, potentially leading to dehydration and reduced exercise performance. Severe dehydration can lead to cramps, exhaustion, and heat stroke.
5. Watch for signs that will tell you to stop.
6. Muscle Cramps – Cramps are the first sign that you’ve overdone it and need a break.
7. Exhaustion – Extreme fatigue, shortness of breath, dizziness, vomiting, or fainting are the symptoms.
8. Heatstroke – This is a life-threatening condition that requires immediate medical attention. Symptoms include an elevated body temperature and feeling disoriented or confused.
