Exercise In Heat
Exercise In Heat can cause some physical dangers if you do not do it correctly. Here an article that will help you do Exercise In the Heat and avoid dangers.
Exercising Safely In Heat
Summer is officially here. Finally you can pack away your jackets and
get outside. Summer offers extras hours of daylight and with it the
opportunity to spend even more time enjoying outdoor activities. For many,
this means more time doing physical activities and playing sports. So,
it's important to remember the potential dangers that also come with
exercising in hot conditions. As long as you know the dos and don'ts of
working out in the heat, then you can fully take advantage of all the
fun of summer.
What you should do:
Drink plenty of fluids. It's extremely important to stay hydrated. If
you're thirsty then you are already dehydrated; drink before you feel a
need to. Be sure to drink throughout the day (stick to non-caffeinated
beverages, preferably water). Also, drink 15-20 minutes before
beginning your workout and every 15 minutes throughout the exercise.
Eat regularly. The heat can decrease your appetite, but it's
important to eat normally. Try to eat small meals 5-6 times per day. Include
lots of fruits and vegetables. Aside from being nutritious, fruits also
tend to help with hydration.
Wear light, loose fitting clothes that can breath. Cotton is always a
good choice. If your outdoor activity produces a lot of perspiration,
consider clothing that is designed to wick the sweat away.
Wear sunscreen. Even if you exercise early in the morning or late in
the evening, if the sun can reach you then you can get burned. Not only
is a sunburn bad on the skin and potentially dangerous but it also
hinders your bodies ability to stay cool.
Use common sense and don't attempt strenuous activities that your
body is not accustom to. Stick to exercises that you are very familiar and
Check the weather forecast. It's best not to participate in intense
outdoor exercise sessions when the heat index registers in the dangerous
What you should not do:
Don't try to diet by sweating. Excessive perspiration is not the key
to permanent weight loss. Any decrease in the scale would simply be a
result of water loss, not fat reduction.
Don't adapt the "no pain, no gain" motto. Ignoring your body's
signals could be dangerous. Heat-related illnesses come with warning signs.
Be sure to learn how to recognize them and what actions to take.
Don't forget to drink plenty of liquid when swimming. Just because
your body is surrounded by water does not mean that you are
well-hydrated. As with any land exercises, you need to regularly replenish lost
fluids when in the pool.
Avoid physical activity during the hottest part of the day, which
usually is between 10 a.m. and 3 p.m.
If you want (or need) to be working in very hot temperatures, don't
do it until you become acclimated. Try to spend only a few minutes per
day in the hot conditions for the first couple of weeks and then add
time gradually each day.
Avoid extreme changes in temperature. Don't hop from being extremely
hot and sweating excessively right into an ice cold, air-conditioned
environment. Try to cool your body down slightly before exposing it to
the extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following the
above tips will help you stay cool and safe during the dog days of
summer. So, don't spend the season cooped up, get out there and have some
Lynn Bode is a certified personal trainer
specializing in Internet-based fitness programs. She founded Workouts For You,
which provides affordable online exercise programs that are custom
designed for each individual. Visit www.workoutsforyou.com
for a free
sample workout. Fitness professionals take your business online, visit www.trainerforce.com
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