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In the days of dry season your workout should not
take backseat just because it feels too hot to
exercise. Here are 10 hot tips to make exercise
safe, but effective all long.
There are steps you can take to safely and
comfortably continue with your program during the
sweltering dry months. But first let’s take a quick
look at how the body responds to training in the
heat. When exercising, especially in warm weather,
blood vessels near your skin have to open to permit
the transfer of body heat to the environment. This
forces the heart to work a little harder as it
struggles to supply the muscles with an adequate
amount of blood (nutrients and oxygen).
At any given aerobic pace or intensity, heart rate
will be higher than normal, as the cardiovascular
systems attempts to meet the fuel demand of working
muscles, while at the same time provide adequate
cooling to a rapidly overheating body.
So how can you minimize the risk of a heat related
injury (heat exhaustion or heat stroke) and still
get the most out of your dry season workout program?
Here are 10 hot tips to make exercise safe, but
effective all dry season long.
1.
Drink plenty of fluids- it is essential to
have water before, in between and after workout.
2.
Back off intensity levels. When training in
the heat, you wont have to work as hard to elevate
heart rate. Take this into consideration, and
closely monitor heart rate during aerobic exercise.
Adjust down your pace accordingly.
3.
Avoid training during the hottest times of
the day. Take advantage of the extra daylight. Early
morning and evening hours can provide us with window
of cool to get in a workout.
4.
Take the workout indoors. I personally love
training outdoors whenever possible, but exercising
in air-conditioned house or apartment can provide
you with total protection from the heat. An exercise
bike, treadmill, or a simple set of dumbbells can
provide you with the tools to exercise at home.
Thankfully, most gyms are fully air-conditioned.
5.
Adjust clothing. Lightweight, loose fitting,
and light colors. Experts recommend cotton over
synthetics. Don't skip the socks. Light cotton socks
will protect the feat and help whisk sweat away.
6.
Find a cool place. Wherever you happen to
live, there are certain areas where joggers and
walkers flock to because its cooler. It could be the
boardwalk, if you leave near the ocean, or just a
shady path in a local park. See out the coolest
places to train.
7.
Workout in the water. Opt for swimming or
better still aqua aerobics. You can work on your
strength and flexibility also in water. There is a
whole range of gadgets available for workout in the
water comprising on buoyancy bells (dumbbells that
can be used in water), steps, tubing, fins, noodles
(you can sit on it and cycle your way in the pool)
etc.
8.
Keep the face and neck clear. If you have
long hair, pull it back and up. Remove all jewelry
that can generate friction. Also remove any make up
and allow the skin to breath.
9.
Give yourself a couple of weeks. The human
body is an amazing machine that will adjust to
almost any condition. Back off intensity levels as
you allow the body 10 to 14 days to acclimate itself
to the hot weather.
10.
Don't exercise if the apparent temperature is
too high. Check with your local weather authority
and get the current heat index or apparent
temperature (a combination of temperature and
humidity, and is a reflection of how hot it feels).
An apparent temperature of 90 degrees or better
would indicate the need for extreme caution when
exercising and this could be reached at temperatures
as low as 80 degrees Fahrenheit (with 100 per cent
humidity).
At apparent temperatures of above 100 degrees (can
be reached with temps as low as 85 degrees and 95
per cent humidity) it is considered dangerous to
attempt any outdoor exercise.
Sometimes, you have to know when to say, "Tomorrow's
another day." If you can’t bring the workout indoors
and into an air-conditioned environment, play it
safe, take the day off, and come back strong.
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