FOr people in many parts of the United States, and most of the world, use the phrase "record heat" on a daily basis. I'm using. recent forecasts. That doesn't mean you have to move your favorite outdoor workout to the gym, but you may need to do it a little differently. is shown.
Too hot to exercise outside.
There is no exact temperature at which exercise is dangerous. According to Melissa Kentor, personal trainer, running coach,functional training specialistof Parkersey, Pennsylvania, it all depends on individual factors.
Consider her level of fitness, age, and potential conditions such as cardiovascular disease and asthma," she says. "For example, if it is difficult to breathe when the humidity is high, the definition of 'too hot' is a lower temperature than someone who feels good."
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Acclimatize with a few weeks of outdoor training. For example, at the beginning of summer Kenter needs to cut back on marathon training to acclimate to the heat and humidity, she says. However, the same temperature at the end of summer is usually not a problem. Because she's adapted to the heat. She suggests doing slow, low-intensity exercise for about two to four weeks to allow your body to acclimate.
What are the best exercises to do outside?
If you want to stay cool and enjoy the outdoors, nothing beatsswimming, says Kender. Beyond that,slow and mindfulexercises such asyoga,jogging at a slow pace, a leisurely bike ride, orhikingcan help keep you cool in the heat. Good for sunin shady woods. Whatever you choose, try to move more slowly than other seasons.
"Exercising when it's hot is more about maintaining consistency than improving performance," she adds. “Now is not the time to work hard because the heat makes your body work harder.” Exercising early in the morning or in the evening is also a good way to stay safe.
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"Often, heat stroke is associated with heat stroke," says Casey Batten, M.D., director of primary care sports medicine at the Cedars-Sinai Kerlan-Jobe Institute in Los Angeles. It means getting dressed right, exercising when it cools down, and staying hydrated.”
Here are some other tips Kendter and other experts advise:
- Wear lightweight, sweat-wicking, air-flowing clothing
- Hydrate well before your workoutBring water to drink during and after your workout
- If you are running or biking, look for shady routes orHIIT workouts in shaded areas
- } Wear a hat, even if you are in the shade
- Make a plan to move indoors if the temperature and humidity start to become a problem
Another important recommendation: pay attention to your mood, Detect heat-related issues as soon as they occur.
What are the warning signs of heat stroke?
Heatstroke can range from mild to severe. At the lower end of that spectrum are mild discomforts such as rashes and cramps, and on the other side are heat exhaustion and heat stroke. If not treated quickly, it can lead to a more dangerous form of heat stroke, heat stroke.
The most common problem for people exercising outdoors is heat exhaustion, a condition in which the body overheats due to exposure to heat and humidity, says neurosurgeon and sports expert at DISC Sports. Dr. Ali Mesiwala, who is home to the & Spine Center in Newport Beach, California. Normally, the body can cope well with temperature changes, but when you suffer from heat exhaustion, it indicates that your body has trouble coordinating, he says.
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For example, shivering when too cold increase. It's your body's way of creating more warmth. When you have heat you tend to sweat— and when the water-electrolyte mixture dries, the evaporation process cools you down.
``In that case, the body may continue to sweat, but it lacks the ability to regulate core body temperature, and the symptoms of heatstroke can be very severe. It can be noticeable," he adds. These symptoms may include sudden fatigue and weakness. Thirst not relieved by hydration; cold, sticky skin. headache; dizziness or lightheadedness; rapid heartbeat or pulse; irritability or confusion.
Not dealing with heat stroke immediately can lead to a dangerous situation of heat stroke, especially if you continue to exercise, he says, Mesiwala. When you get heatstroke, your skin becomes dry and hot, and you stop sweating. They may also experience a significant increase in body temperature and a rapid heartbeat. It also increases the risk of more serious symptoms such as vomiting, loss of consciousness, slurred speech, and seizures.
What should I do if it starts to overheat?
Symptoms of heatstroke require urgent attention. If heat stroke is happening to you or someone else, call 911 or go to the emergency room. In the case of heatstroke, there are procedures to return the core body temperature to where it should be.
First, stop exercising. Go to a cool, shaded area.Air-conditionedis best. Drink cold water or sports him frequently. Mesiwala also suggests removing your shoes and socks and splashing cool water on your face and neck.
Heatstroke prevention should be a priority for anyone wanting to exercise outdoors in the heat, says Batten. "That way you can enjoy your workout instead of risking your health."
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