In order to avoid any risk and workout in the best possible way, it is advisable to set aside "a time of 10 to 15 days of conditioning at high temperatures, starting the exercise gradually and progressively and increasing the intensity gradually; to schedule training at the least hot hours; to avoid high-intensity exercises and to maintain adequate hydration before, during and after training, together with a correct diet".
Hours and places to workout in summerThe best advice is not to exercise at high temperatures. "In the open air, 20º - 24º C are considered good temperatures for training, and it is dangerous to train from 32º C onwards, and this is aggravated by the high relative humidity of the air", says the teacher. Therefore, it is necessary to "look for times when these circumstances occur, which occurs in the extreme hours of the day and not in the central hours (12:00 to 17:00)," he adds.
The places where we do our training should be "cool, ventilated, with adequate relative humidity, with adequate shade and taking into account the altitude", the specialist points out. Other options that we can consider for exercise are to practice it in the aquatic environment.
Appropriate clothes to workout in hot weatherWith regard to clothing, it should be "light-colored, breathable and quick-drying dry fit, preferably with sleeves and shorts, as well as a protective cap and sunglasses, while footwear should be comfortable, tight and suitable for the surface on which we train". In addition to this type of clothing, the parts of the body that remain in the air must be protected by the application of protective creams and Vaseline.
Hydrate ourselves before the thirst comesTo do sports we have to hydrate ourselves before we have to be, so during exercise, "drinking water every 20 to 30 minutes is a good guideline," says the specialist. In general, "drink water (500 ml) in the two hours prior to training, refill with water during training if it is less than one hour and with isotonic drinks if it exceeds it or is of high intensity, and refill (approximately 1,200 ml) in the hour following completion". Not all liquids are good, so you should avoid alcoholic beverages and those containing stimulants, such as caffeine and taurine, among their ingredients, because with them, dehydration occurs more quickly.
How our body manages summer workoutThe dehydration that we can suffer when playing sports in high temperatures presents a series of symptoms. "Dizziness, nausea, heart rhythm disturbances and muscle cramps are an indication to go to shaded areas and start drinking fluid". In addition to these symptoms, we can also suffer from heat stroke that will require the attention of a healthcare professional.
Our body gives off the heat, and the best way is to do "a correct cooling after the end of the main part of the training by carrying out a period of exercises of return to calm with progressive decrease in intensity and adjusting them to the activity carried out", explains the teacher. In addition, another mechanism that our body has for expelling heat is rehydration, provided it is done properly.
People with higher risks when trainingTraining at such high temperatures at this time of year "can be a problem for people with certain basic pathologies, or it can be the cause of certain illnesses", says the specialist. Thus, dehydration can significantly affect "people with alterations in thermoregulation that can make them more prone to cramps and other muscular-skeletal injuries". More people who should be careful when training in summer are those who suffer from "blood pressure disorders, skin problems or allergies to their own sweat".
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On the other hand, heat stroke can be suffered by "people with poor physical fitness, a history of cardiovascular disease, obesity, and those who ingest alcohol or have individual susceptibility".