Nobody wants to move out when there is too hot outside in summer. so you want to know Cool way to Workout in Summer?
The summer heat can be a problem for you if you don’t follow precautions.
On the other hand one of the best parts of summer is to go outside to do some outdoor activities. Whether its fitness related activities or something else, people loves to move out in summer. But every year we hear tragic news of many people got fainted from heat stroke while exercising in hot weather and football player losing their life on the field due to heat stroke. These above things happen when people don’t take care of their health. Whether you are fitness freak, athlete, or any other person we all needs to be aware from the precautions to be taken in hot weather. If you really want to do workout in hot summer to maintain your fitness
How it feels like doing workout in hot weather?
Workout under extremely hot weather can make you stressed and depressed if people are not adequately hydrated before workout, wear heavy clothing etc.
When a person do workout more than required in hot weather this can increase the amount of heat buildup and increases sweating and causes dehydration. Then body feels deficiency of water, which eventually stop various functions of body resulting in worse condition of the body.
According to the research our bodies produce a considerable amount of metabolic heat during workout. Blood is brought to the skin surface in order to decrease the body temperature. During workout we sweat, which results in evaporation which helps cool the underlying blood. Hence we feel cool. So the good condition of surrounding, the above process controls the body temperature from rising.
Heat related illness:
During workout if you feel muscle cramping it may lead to heat exhaustion or heat stroke, you really need to take action to deal with it. Now understand that there are two types of heat related illness heat exhaustion and heat stroke.
If you are feeling heavy sweating, weakness, pale skin, upset stomach, fainting, dizziness, headache and muscle cramps then its heat exhaustion.
When you get heat exhausted then you should get medical attention if condition is swear otherwise go to a cooler place, lie down and relax, change cloths if its heavy or not cool, take a cool shower or throw water on your body, drink cool water.
if your skin is red, dry and hot without sweating, headache, body temperature is more than 100°F and upset stomach then it’s called heat stroke.
Move the person to cooler area away from sunlight, under some shade or tree and take that person to indoor place where temperature is cold. Don’t give any fluid without doctor opinion. Call an emergency service like 1122 or the nearby doctor if the situation gets out of control.
Here are some pieces of advice for working out in Hot Weather:
The more you drink water or other water like fluid you will be stay hydrated. In hot weather like in summer deficiency of water causes dehydration. Dehydration removes water from your body it happens in hot weather. It is the main purpose of heat related illness. In hot weather we should keep our body hydrated with water or with other water containing drinks which is good for our body. This will balance your body temperature.
Intake of electrolyte:
Do you know sweat has electrolytes like sodium (you can find sodium in shrimp, cottage cheese, soup, broth etc. Potassium (you can find potassium in banana, avocado, watermelon, orange, apricot) and calcium (kiwifruit, blueberry, papaya, guavas, and dairy products) . If you work out hard, like more than what’s needed then your body decreases these electrolytes. If you get the above mention food then your electrolyte level will be normal to keep your body in favorable condition even in hot weather.
In summer you must wear light weight, cool stuff and light color cloths. For example black color polyester cloth can create problem for your body if you are doing workout under sunlight or in hot environment. And if you wear yellow or white color cotton cloth it will be comfortable on your body even under sunlight. Similarly you should not wear cloths which are too tight to wear.
Know your capacity:
Before starting your workout you must know your capacity of lifting weight or doing bodyweight workout. Because if you workout more than your capacity then your body may have a lower tolerance to the heat. Reduce your exercise intensity and do workout within limit.
Best time for workout:
Hot weather has so many bad effects on your body so it’s better to choose an appropriate time for workout. Doing workout in midday in summer is definitely a worse option for your body. The best time to do workout in summer is morning as well as evening time. So avoid doing workout when there is hot as hell out there and choose morning or evening workout for the best results.
Take care of your skin:
If you are moving out in sunny area especially in hot summer days then you must be careful about your skin. You should apply sun block cream on your skin to keep you skin safe.
From Smaller to Bigger:
In hot weather, don’t start with heavy workout give your body a break and do a light workout thrice in a week. Start with smaller workout session and once your body get use to the hot weather then move to the next level. But you still need to keep check and balance of your body temperature so that you can manage the unfavorable condition timely. Try to do workouts in wider area or in cooler place in parks or clubs, you can do it indoor as well.
First do some warm up moves like cardio then try these workouts 5 push-ups, 5 burpees, 5squats, 5 sit-ups, 5 seconds plank and increase the numbers gradually.