How to exercise when the heat is pouring down from the sky?

Even a short break from systematic physical activity leads to negative changes in the body, and thus the elimination of the already developed effects. For this reason too it is extremely important to maintain continuity in training. In case of of summer heat, it is uncomfortable, but not impossible. They exist however, ways and tricks that will not only maintain regularity in trainings, but also ensure that the heat pouring from the sky will not affect the comfort performed workouts.

Changing the time of training

If workouts or part of them are carried out outdoors, the prevailing time of the day should be avoided the highest temperatures, and heat is pouring out of the sky. In such a situation, training is worth it move to early morning or late evening. “Saved” during the day time can be spent on rest – siesta. Thanks to such a solution the greatest intensity of solar radiation will be avoided as well as very much high temperature. It is a method practiced by professional athletes from countries with very high temperatures and insolation.

Changing the place of training

If so far training is carried out they were outdoors, and there is no way to change the time of their exercise consider moving them to buildings such as a health club or gym. This is due to the fact that they have the above-mentioned tabernacles more and more often air conditioning or at least efficient ventilation. Even though I am not a supporter performing endurance (cardio) exercises such as running or riding cycling indoors, however, when the temperature prevails outside at about 35 degrees Celsius in the shade, it is worth considering this option.

Changing the exercises performed

Another solution allowing for regularity in the implementation of training over time summer heat is the change of exercise to exercise in high temperatures is not uncomfortable. This applies primarily to exercise endurance (cardio). A perfect example of an exercise that cannot be hotter swimming is terrible. This form of physical activity can be replaced by running, cycling or roller skating. For exercises that you can safely do performed in summer heat also includes kayaking, a also any form of physical activity performed in the water, among others aquafitness and aqua cycling. With exercises carried out in the environment waters, especially in open waters, special attention should be paid to security.

Remember to stay hydrated

Regardless of which one the solution you decide to take, remember to do it during training, especially those performed during the day, replenish fluids. This is very important as a water loss of just two percent of body weight is already causing a decline body performance. If the water loss increases to 5-6 percent of your body weight, this results in exhaustion of the body, a significant increase in body temperature, and endurance drops by 20-30 percent. Fluids should be replenished not only during training, but also also after its completion (up to 4-6 hours after its completion).

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Damian Yefremienko Coach

Master of physical education with a training specialty, graduate of postgraduate studies in dietetics and nutritional counseling at the Medical University in Poznań, doctoral student at the Department of Sport Theory of the University of Physical Education in Poznań, physical recreation instructor specializing in strength exercises, would-be physiotherapist. scientific. He hates mediocrity and cursory problem solving. Personalization and a holistic approach to the patient are “obvious obvious” for him. She loves to share her knowledge and is eager to expand it. He is most interested in all issues related to the physiology of exercise. Passionate about mountain tourism and new technologies

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