Expert Advice for Exercising Outside in the Heat – SheKnows

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You’re gearing up for your usual run but it’s hot outside – as a cooling tip, bring the kids in to cool off a few times each afternoon, consider buying a plastic kids’ pool for them. yourself hot. What is your job? Staying indoors or daring to sweat and exercise in the heat?

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Dr Cara Pensabene, MD, Chief Medical Officer, EHE Health, told SheKnows: “While outdoor workouts in the summer are fun, they can easily lead to heat-related problems if you don’t. careful.

So, before heading out to exercise this summer, you might want to consider a few things, according to our team of experts.

Be careful with moisture

According to Pensabene, humidity is more of an issue than temperature.

“That’s because the high humidity prevents your sweat from evaporating,” she says. “If the surrounding air isn’t cool, or the evaporated sweat doesn’t cool your body, your internal organs will overheat and can cause them to stop working.”

For this reason, Pensabene says it’s best to avoid exercising outdoors if the temperature is 80 degrees Celsius or higher or if the humidity is 80 percent or higher. So be sure to check the humidity before you start running or cycling.

Stay hydrated and stay cool

When it’s hotter outside, you sweat more. That’s why it’s important to stay hydrated. Grab your water bottle and keep it close!

“Heat exhaustion and heatstroke can both occur when outdoors on hot days. Therefore, it is important to drink enough water and stay cool,” Dr. Janette Nesheiwat, family and emergency physician, told SheKnows. “It only takes minutes for anyone of any age to have symptoms, which can be aggravated in people with underlying health problems such as heart disease, diabetes and kidney disease.”

Adds Alissa Tucker, Master Trainer at AKT, “Drinking enough water doesn’t just mean drinking water during your workout. In fact, feeling thirsty during a workout is a sign that you’re already dehydrated.” She recommends drinking plenty of water during the day, before and after your workout to make sure you stay hydrated.

“You may also want to add electrolytes or even a dash of lemon and sea salt to your water or sip on a cup of coconut water post-workout to help replenish the minerals you shed during your workout. out side.”

Schedule your workouts earlier or later in the day

Tucker recommends scheduling your workouts outdoors in the morning or evening to avoid working out during the hottest parts of the day. Johry Batt, of F45 Training Athletics, agrees. “Be aware of the time of day and avoid working in extreme heat, seek shade where possible, and make sure you use sun protection, like sunscreen and a hat. “

Make your exercises short and interesting

The best exercises to do outside in the heat are the ones you can do relatively quickly to avoid overexposure when the body is vulnerable,” said Matt Kite, BS, CSCS, USAW-L1SP, Lead Trainer at D1 Training, said She knows. “Consider doing bodyweight exercises or even warm weights — as long as you can still hold the weights with a firm grip.”

Kite recommends avoiding strenuous exercise like long-distance running or high-intensity circuit training: “Train for under 45 minutes and have shade nearby to recover between sets.”

Pay attention to where you’re working out

Tucker says it’s important to be aware of the surface you’re working on outdoors and the type of exercise you’re doing. For example, if you’re doing a high-intensity workout on concrete, she says, “You may want to modify the exercise to eliminate some of the jumping, because high impact on hard surfaces can cause joint pain and vulnerable. Also, jumping cardio on grass or on uneven surfaces can lead to an ankle flip.”

While she says you “can totally” do cardio outdoors, it’s essential that you listen to your body. “Wearing supportive shoes and never skipping a post-workout period and incorporating psychosocial release into your recovery can also help.”

Listen to your body

Devan Kline, Co-Founder and CEO, Burn Boot Camp, told SheKnows: “It’s not the workout itself that puts you at risk, but its timing. “Overheating and dehydration are very real situations, so if you’re working out outside for more than 45 minutes and aren’t listening to your body when it needs water or rest, you’re putting yourself in jeopardy. We always say listen to your body and if you need a break because it’s hotter than you’re used to, then rest! ”

Cool down

Cooling down after a workout in the hot sun is a must. Batt suggests taking a dip if you have access to the lake: “This is not only good for body temperature but also helps with muscle recovery.” He also recommends passive stretching when you’re holding a certain position for 15-40 seconds as a great way to cool down and recover, as well as drink plenty of fluids.

“After a tough workout, the heart rate should return to normal within 10-20 minutes, so allow time for the cooling down process as that is key to ensuring that there is enough blood to the lungs and muscles. your corn.”

A version of this story was published in July 2020.

Ready to go out and sweat? Be sure to stock up on the workout recovery items we’re committed to:

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