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The dog days of summer are upon us, but you don�t have to put your workout program on the back burner just because it feels too hot to exercise. There are steps you can take to safely and comfortably continue with your program during the sweltering summer 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 system 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 (IE: heat exhaustion or heat stroke - see chart below), and still get the most out of your summer workout program? Here are ten hot tips to make exercise safe, but effective all summer long. For a great summer workout, click here.
10 hot weather workout tips
1. Stay hydrated
Before Exercise: Drink 8 ounces of water 30 minutes prior
During Exercise: Drink 3 to 6 ounces of water every 15 minutes
After Exercise: Drink 8 ounces of water in the 30 minutes following
2. Back off on intensity
When training in the heat, you won�t 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 a window of cool to get in a workout.
4. Take the workout indoors
I personally love training outdoors whenever possible, but exercising in an 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 feet and help wisk away sweat.
6. Find a cool place
Wherever you happen to live, there are certain areas where joggers and walkers flock to because it�s cooler. It could be the boardwalk, if you leave near the ocean, or just a shady path in a local park. Seek out the coolest places to train.
7. Workout in the water
Find a local pool and switch to swimming as your aerobic workout, or just do water aerobics in the backyard pool. Aquatic �dumbbells� offer you a way to strength train in the water as well. Either way you�ll get a great workout.
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 percent humidity).
At apparent temperatures of above 100 degrees (can be reached with temps as low as 85 degrees and 95 percent humidity) it is considered dangerous to attempt any outdoor exercise. View apparent temperature chart: Click Here
Sometimes, you have to know when 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 stronger tomorrow.
HYPERTHERMIA
Hyperthermia, or simply too much heat, is a condition that affects the human body on three levels. To avoid a possible heat related injury, the main concern is fluid replenishment and maintaining adequate hydration.
Heat Cramps: Cramps or muscle tightness experienced in dominant muscles such as calves and abdominals.
Heat Exhaustion: Characterized by sweating profusely, but your skin will appear cool and clammy. Body temps will still be at normal levels.
Heat Stroke: At this point the skin will turn dry and red. Sweating will stop as the body tries to conserve water. Core body temperatures of 105 degrees are possible, and this can be life threatening if left unchecked. Loss of consciousness is possible.
If you suspect that you are experiencing any of the symptoms of hyperthermia, STOP EXERCISING. Get out of the hot environment as soon as possible and replenish fluids. If caring for someone else with suspected hyperthermia, and they loose consciousness, do not attempt to give anything by mouth. For simple heat cramps stretching can also be helpful.
Be especially careful when training in hot whether if you're obese, unfit, dehydrated, or have a previous history of heat stroke.
Following the above ten tips will keep you safe and exercising all summer long. Remember, when training in the heat, keep intensity levels down, and above all stay hydrated. Enjoy your summer!
(See related article on Summertime Fitness: click here)
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