What type of training to adopt and what rules to follow during the summer

The beautiful weather seems to awaken our senses to life and entices us to adopt a healthier lifestyle.We want to walk more, to make healthier food choices, to feed our souls with everything that life can offer us more beautifully.

Sport is becoming a natural choice and all the bootcamps, group sports, outdoor and challenging sessions prove that more and more people are becoming interested in including movement in their weekly schedule.

Although in the summer fitness programs in gym or outdoor movement tempt us more and more, there are some problems and impediments, especially when high temperatures come into play.When the temperatures rise, both the desire to do sports and the capacity of our body decreases.

Our body feels, and in most cases we can do more harm than good when we train when it is very hot.But there are some ways to prepare your body for summer sports when temperatures get annoyingly high.

Workouts can start with a few easier exercises to connect our brain to the muscular system.

From a medical point of view, sweating is the method by which the body defends itself against unbearable temperatures, it is a defensive reaction.

Studies have shown that the level of performance of athletes decreases by 1-3 % every 5* c, recorded above our level of environmental comfort.So on hot summer days, with temperatures above 40* c, our yield can be 10 % lower than at more comfortable temperatures.

How do we hydrate and train in the summer ?

To avoid dehydration, dizziness, fatigue, muscle cramps, burns or rashes, we must follow certain rules for a summer workout:

1 – Hydrate yourself. If you are not hydrated enough when you exercise at a high temperature, a lot of problems can occur, even medical ones not only discomfort.Consume water before, during and after training, about 250 ml eatch 15 minutes. It is NOT recommended to drink water or very cold juices to ” cool down”.

They are dangerous if their temperature is bellow 10*c,because they can cause peripheral vasoconstriction and digestive stress, especially for people with certain sensitivities.

2 – Wear special clothes for summer training. Choose something very comfortable and without seams, labels or other elements that can create irritation or rashes. Do not wear synthetic fabrics, dark colors, let the skin breathe. Cotton, for example, absorbs perspiration and makes clothes difficult making them unbearable.

3 – Don’t force your body. Workouts done in the summer, outdoors are much more demanding that those in the gym.

Therefore, you need to start slowly, increasing your warm-up time and shortening the actual training time because it is better to perform for a more shorter time, than spending a few days recovering then.Keep in touch with your body.

If you feel dizzy or faint do not force yourself ;stop, go into a cool place and drink plenty of fluids untill you recover.

4 – Protect your skin. Sunburns do not only appear aftersunbathing on the beatch without proper sun protection, also a workout in the sun can affect you just as much.

Be sure to use a sunscreen that you apply to your skin for at least 30 minutes before starting your workout.

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