Good Lifestyle

Whenever you exercise, security should be a priority, but hot summer temperatures Underline how important these precautions are. According to centers for Disease Control and Prevention (CDC), more than 67,500 people visit the hospital each year for a stroke and others Heat -related diseases . Unfortunately, more than 700 of these cases lead to death each year.

If this seems to be such a good excuse to cancel your training, you are absolutely right - It is . But experts say that there are ways to get around the potential dangers of high heat exercise, within reasonable limits.

"Exercise in hot weather has unique challenges, but with the right strategies, it can be safe and effective," said James Dixon , a certified personal trainer and principal writer to Fitness brain . "The integration of these measures not only improves physical strength, but also promotes resilience and adaptability in your fitness course."

Read the rest to learn to do the exercise safely when hot - and when to bring your training inside, according to fitness experts and health professionals.

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How to exercise safely when it's hot

1. Put your inner groove.

According to the Cleveland Clinic, there is a simple basic rule to determine whether your outdoor training is sure or not. If the temperature exceeds 80 degrees and humidity exceeds 80%, Move your training inside , say their experts.

"When the heat becomes unbearable, it is time to embrace the air -conditioned oasis of the inner shape," Josh's weight , director of the Physiotherapy and Sports Rehabilitation Clinic Severity physio , recount Better life . "Hit the gymnasium, join a fitness lesson, or even try a new home training routine. Experience with dance training sessions, virtual reality fitness games or interactive exercise applications to keep your fun and engaging sessions. "

He adds that for many people, a cool and controlled environment will help motivate them to get the most out of their training before returning to heat.

2. Riche and shine for an early sweat session.

A great way to beat the heat is to laure Your sneakers And pump your heart before temperatures reach their peak.

"Exercise in cooler morning temperatures not only reduces the risk of heat -related diseases, but also allows you to start your day with a refreshing energy explosion," said Weight. "In addition, you will have the satisfaction of finishing your training while others always hit the rehearsal button."

Dixon accepts that Get a start early Can make your training in hot weather much safer, but this is not the only advantage.

"Expressing by personal experience, the serenity and freshness of early mornings considerably improve the effectiveness of exercise routines compared to the day later," he said.

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3. Go to aquatic adventures.

Swimming offers another sure way to exercise, with a very reduced risk of heat -related diseases or injuries.

"Swimming, aqua-aerobics or even water volleyball can be a refreshing way to stay active when mercury increases. The buoyancy of water offers a soft but effective resistance that does wonders for your muscles while you Keeping cool, "notes Weight. AE0FCC31AE342FD3A1346EBB1F342FCB

4. Look for shady sanctuaries.

If you have decided to brave heat and exercise outside, there are still ways to limit your time spent in the hot school sun.

"Find shaded areas such as trails lined with trees or covered parks," suggests weight. "Not only will these places offer a signing of the flamboyant sun, but the natural environment will also add a touch of tranquility to your drive routine."

That said, Dixon adds that it is important to remember protect your skin , even if the shadow is ample or if the day is covered. He adds that applying a high SPF sunscreen should not be limited to beach days but used for all extended outdoor activities.

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5. Dress to succeed.

The right training equipment will also make a difference in your comfort and safety when you exercise on hot days.

"Opt for light tissues and which slide the humidity which allow appropriate ventilation and evaporation," explains Weight. "Light -colored clothes can reflect sunlight and help you keep fresher. Wear a wide -edge hat to protect your face and have a pair of UV blocking sunglasses To protect your eyes from these intense rays. ""

6. Kiss the power of frozen lollipops.

The weight has another favorite way to stay safe while exercising hot days - and it is coupled with a reward for a job well done.

"Prepare homemade icy lollipops before your training and enjoy it as a post-exercise treat," suggests the physiotherapy expert. "Not only will these frozen delights help to reconstruct your liquids, but they also offer a delicious explosion of natural sweetness. Be creative with different flavors such as watermelon, strawberry or even cucumber-Laux. This is a way Fun and tasty of reward yourself while keeping your cool after a hot and sweat training. "

Read this then: 6 panels that you do not drink enough water, according to the doctors .

7. Stay hydrated and drink your electrolytes.

You probably already know the importance of stay hydrated A hot day. When temperatures are particularly overwhelming, experts say it is crucial to bring your drinks so that you can fill before, during and after your training.

"Keeping hydrated cannot be overlooked. Consuming a minimum of 10 glasses of water daily is essential, and during training sessions, drinks for isotonic athletes help to reconstruct the lost salts and minerals," recommends Dixon.

Trista Best , MPH, RD, LD, a dietitian registered in Balance an supplements , explains why electrolytes are so important for your training in hot weather.

"When you sweat, you lose not only water but also electrolytes like sodium, potassium and magnesium. Better life .

"During hot training, consumption of drinks rich in electrolytes can help restore these lost minerals, improve hydration and prevent a function of the heart," she explains.

8. Listen to your body and know your limits.

To make the exercise safely when hot, it is also important to listen to your body.

"Pay attention to what you feel during your training," said L.S. Shake , MD, orthopedic surgeon and medical director of Orthopedic clinic of the Arte . "If you start to feel dizzy, weak, nauseous or stop sweating, stop doing the exercise immediately," he warns, noting that they could be signs of heat exhaustion or stroke of stroke heat, both are serious conditions. The doctor adds that acclimatization gradually to your training can help you stay more in tune with your own limits.

Dixon suggests that making training at intervals or circuits with prolonged rest periods can help your body cool between more intense efforts. "Despite popular false ideas, such methods can burn more calories than cardio to a state of equilibrium," he notes.

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.