THEThe heat cannot prevent us from training especially if there istraining is part of our life and our habits. There is nothing better than getting out of the gym and staying in the open air, but with the increases on the increase you will have to take some precautions for the exercise to be effective and safe.
Pilates with the heat?
Knowing the first limits is essential for effective training, especially if you live in a warm and humid climate, to which you have never completely prepared. It is likely that you will not be able to train the intensity you are used to but that’s okay. If you normally run, walk or jogging. If you walk, it slows down the pace. As your body adapts to heat, it gradually increases the rhythm and length of your training. If you are suffering from a pathology or take drug therapy, ask your doctor if you have to take further precautions.
1. Avoid training in the hottest hours
Get up early to take advantage of the fresh in the morning, or go out at sunset or later. In the midday heat (typically between 11 and 16) avoid the scorching sun and obtain a shady space, use nebulizers with fresh water to refresh the head and skin. If you cannot avoid these times, opt for the swimming pool: swimming, hydrobike, aerobics in water or simple walking can be cure -all for circulation and, in any case, act positively on aerobic capacity.
2. Light and light color clothes also to make pilates
The dark colors absorb the heat, which can make you feel as if you were wrapped in a hot blanket. Heavy and adherent clothes can also overheat the body. Use light, cotton and not too adherent clothes. The more air it will be able to circulate on your skin, the more you can feel fresh.
3. Solar protection with zinc dioxide
The sun protection reapplies at two hours intervals, even if the label says it is sweat and water. Many of these words on the “long duration” are not reliable. Solar sunburn increases the risk of early aging of the skin as well as the risk of cancer. Another good way to reduce exposure to the sun is to wear hats that protect head and face.
4. Hydrate
Exercise in the hot season Increases body temperature. However, the natural cooling system of our body (sweating) can start jamming if we are exposed to excessive temperatures for too long. The result could be the energy exhaustion from heat – that terrible tiredness that blocks and holds you from taking even one more step. The most serious epilogue of this condition is the heat stroke.
If the humidity is also increasing, the problem is twofold because the sweat “attacks” to the skin; It does not evaporate so easily, which can increase body temperature even more.
To keep you at a correct temperature, Drink a lot of water. In your daily diet Full out of fruit and vegetables and remember to drink before training. While you train, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at least, another 8 ounces.
Another excellent way to help rehydrate during a break in your physical activity is Eat a piece of fruit, or even carrots or celery sticks. Fruit and vegetables will also help replace the precious loss of electrolytes.
5. Keep track of your hydration levels
A good way to find out that you are moisturizing correctly is to check the urine color. If it is pale yellow (think of lemonade), you are well hydrated. If it is darker (like apple juice), drink more. But keep in mind that some drugs and supplements alter the color of the urine, so this caliber, although good for many, does not work for everyone. For safety, drink a glass of water about 20 minutes of activity.
Don’t drink too much
Drinking too much water, called overexproofing, can lead to hyponatiemia (low sodium content in the blood). To remain hydrated but not excessively, here is our general guideline: drinking during and after exercise and other physical activities. In other moments of the day, drink when you are thirsty.
6. Attention to sports drinks
They are full of calories. Sports drinks do not apply to their calorie weight. If you have a well -balanced diet you don’t need sports drinks.
Sports drinks should only be taken into consideration if you have an ideal body weight and you train for long high intensity times. Also in this case, it is a good thing to dilute them with water to avoid introducing too many calories.
Eating fruit and vegetables during exercise provides rather good electrolyte quantities, further reducing the need to take hypercaloric sports drinks.
Keep in mind that the cause of muscle cramps is more often derived from dehydration than from low electrolytes (potassium, magnesium, calcium), low salt intake or low sugar supply. So, rather than eating excessive quantities of salted or sugary bananas or snacks, it increases water intake during and after exercise.
7. Never get to the point where you feel weak or warn sense of nausea and vertigo
We know how frustrating it is to stop a training but always listen to your body. If you feel one of the following disorders, stop and find refreshment in the cool:
– weakness
– sense of stunning
– Vertigini
– heachache
– muscle cramps
– Nausea or vomiting
– accelerated heartbeat
Always remember that A 20 -minute workout also has positive health effects. It is the number of days in which you train more, not the time period of a certain training session.
8. If you feel weak, stop immediately
Sit in the shade, drink water and always keep a nourishing snack with you. Choose natural snacks like fruit. The last thing you need in the torrid heat are dried snacks such as Cracker, popcorn or energy bars that require your body to add more water. In addition, dry snacks are often rich in calories.
9. Learn to recognize the signals of heat stroke
Heat stroke is a serious threat that is often underestimated. Symptoms include:
– increase in body temperature (40 c or higher)
– absence of sweating with hot, red or red/dry skin
– tremor
– respiratory difficulties
– hallucinations
– confusion
– agitation
– Disorientation
– Loss of consciousness
Sometimes there is little notice, especially in athletes who train in warm and humid conditions, and in children and the elderly. Attention to small and warm places like the car, especially if you use it just after training to return home.
10. If you suspect a heat stroke, call medical rescue immediately
In addition, moved to a shaded area, drink and spray fresh water, avoid alcohol or caffeine (also present in tea and non -alcoholic drinks), applies ice packs in the armpits and the groin and make air until the body temperature drops.
Who is Paola Miretta
Paola Miretta is personal trainerYoga and Pilates Director and founder of Fitness boutiquebased in Piacenza and followed by a thick audience of students/s from all over the world on zoom.
Paola Miretta, Personal Trainer, Yoga and Pilates Director
I have always loved movement, understood as physical and mental change. I associate sport to the figure of my father, who as a child brought me to the pool saying that the swimming would put me “appetite” and would have strengthened me. My first element, in fact, is water. Competitive swimming has characterized my adolescence.
I pass from swimming to the asphalt, always complicit my father, who gives me my first running shoes, a couple of white and yellow mizuno. I dedicate myself to the resistance race, at least until twenty years old. I discover the world of fitness during the functional recovery from an accident: first the weight room, then the collective courses.
I am passionate about musical fitness, the time of music, to sharing movement, joy and fun, things that I miss in individual training for resistance, in water and on the road. From here I start my path as fitness and personal trainer.
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