Summers here– Tips to combat the heat!
Summer is officially here! With more hours of daylight there is no excuse for not getting into great shape, but it’s important to remember that training in the heat can potentially be dangerous. Some of the risks associated with training in the heat are:
*Dehydration- This is the result of too much fluid loss. The body adapts to overheating by sweating. Sweating does two things. Firstly it helps reduce core temperature as when we sweat we are releasing heat. Secondly in a dry environment once the sweat gets to the surface of the skin it’s evaporated quickly which aids the cooling process.
*Heat cramps- can result from too much fluid loss and electrolyte loss.
*Heat exhaustion- can result from reduced venous return to the heart (volume of blood flowing back to the heart through the veins) due to increased blood flow to the skin and muscles. Symptoms may include dizziness, fainting, rapid pulse and cool skin.
*Heat stroke- symptoms include high temperature, hot, dry or moist skin, sometimes mental confusion, convulsions or loss of consciousness.
Now that we know the risks of training in the heat, we will look at what to do to combat these risks and keep you training to your full potential!
*Drink plenty of fluids! It’s extremely important to stay hydrated. Be sure to drink throughout the day. Try sticking to drinking water (room temperature) and limit your caffeine intake. Also drink 15-20 minutes before your workout and every 15minutes during your workout.
*Wear light, loose fitting clothes that can breathe. Cotton is always a good choice.
*Try and avoid exercising in the heat of the day (usually between 10am and 4pm). If you play a sport that is played during these hours then I advise that you acclimatize gradually.
*When exercising outdoors wear sunscreen and a hat.
*Never wear a hat when training indoors as it will restrict the body’s ability to release heat through the head.
*Use common sense and don’t attempt strenuous exercise that your body is not accustom to. Stick to exercise that you are familiar and comfortable with.
*Train smarter, reduce the duration of your training where possible and replace it with more intensity e.g. instead of going out in the heat and running for 30-40minutes try 5-10minutes of sprints instead.
*Try and avoid training in heat on your own, if you have to go out in extreme heat and workout then it’s important to have someone with you who will recognize if you are suffering from heat related illness.
So now that we know how to combat the heat, get out there and get fit!!
Now we are leading up to the festive season when most of our healthy eating plans go out the window. As much as we try to stop it this does happen and we tend to blow out very quickly. So to balance you out during the month of December, ensure that you are still moving and using up energy. Go for a brisk walk, do push – ups while waiting for the kettle to boil, just keep MOVING!
See you all in the Gym!
Steve and Shelley Dargan
Pound 4 Pound Personal Training
“You will HATE me, but you will LOVE the results”