This summer is being one of the hottest in the last decade.
This is good news for socializing, dressing up, and enjoying the sun on the
beach or pool; but they are not so good for outdoor workouts and especially for
runners, cyclists or skaters. technologyies
We already talked about how to get in shape after the summer, but what about during the summer? The development made over the past few
months in endurance, distance, and speed disappear, overshadowed by gasps after
a couple of kilometers. techiescity
This is due to the increase in heat and effort suffered
by the body, since 30% of the energy is used to carry out the training and the
remaining 70% is to cool the body. The hotter it is, the greater the flow of
blood to the skin, to help maintain temperature. One solution would be to
follow your cardio training at home, such as with a stationary bike. themarketingpilot
If we really want to exercise outdoors, we must know that
the less blood is available to the muscles that are exercising, the more the
heart rate will increase and the more expensive the intensity will be. For this
reason, it is not an illusion that it takes more effort to train, but actually
the training is becoming more difficult and expensive for the body and mind.
Just as the blood flow in the legs decreases to counteract the increase in heat
in the body and this is the reason why speed and performance decrease. technologywebdesign
It is very important to continue maintaining a good diet
during this time. In summer we tend to neglect this fundamental part for our
well-being, we cannot forget about adequate nutrition. For example, including
macronutrients in our diet , especially in summer, will be the key for our
body. technologytimesnow
It's not just the heat, it's the humidity!
Keep in mind that just as heat influences the body, humidity
is also a factor to take into account. When there is moisture, the surface
sweat on the skin does not evaporate as easily and it is more difficult to
lower the body temperature and get rid of the heat. As a consequence, a greater
volume of blood is directed to the skin to maintain temperature, leaving less
blood flow to the muscles that perform the exercise. This makes it even more
expensive to finish training.
Another factor to take into account is UV rays , since they
heat up the skin more and increase the risk of burns. Recent studies have found
that skin temperature is more important than actual core temperature.
Therefore, keeping the skin cool by wetting it with water and avoiding
continuous exposure to the sun will increase blood flow in the central system
improving exercise performance, even if the body temperature rises more than
normal.
Our body gets used to the heat
But it's not all bad news… The good news is, it takes 1-2
weeks to acclimate to training in the sun. In this period of time, the volume
of plasma in the blood increases and sweating is easier. Psychologically, the
brain and mind begin to adapt to working in hotter climates.
Until the body adapts to the heat and makes the changes
mentioned above, reduce the training to 50% and then gradually increase until
you return to training at 100%. This process lasts between 9 and 13 days. On
the other hand, it is very important to hydrate throughout the day, carry water during training or calculate the
route to make some stops at the fountains.
If the training lasts 1 hour or more, you should not only
drink water but also drink a sports drink or with replacement electrolytes. It
is also advisable to put ice in the water, so it stays cold and helps the body
to withstand the heat. But never throw yourself over that cold water, because
it constricts the blood vessels in the head and when the blood returns to the
marrow it can cause rapid overheating.
To refresh and improve the temperature of the skin and body,
pour cool water (not cold) over the head and forearms, it is the best way to
combat the heat .
And although doing sports in summer can be a tiring task,
there is another good news, and that is that summer also comes with sales, do
not forget to take a look at the summer offers that we have in our online
fitness store.
