At this point, the majority of American adults rather want to be physically active outdoors, according to a study conducted by OnePoll on the fitness app Verv last year. Of the 2,000 participants, 75% of men and 51% of women were found to prefer outdoor exercise. Some of this is a side effect of a pandemic, but it may not be the only reason. Studies show that exercising in nature also has health benefits. Studies show that outdoor exercise increases physical activity levels and facilitates training. It also reduces your stress and cortisol levels while increasing your mood and self-esteem.
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However, unlike indoor training, outdoor training requires consideration of all kinds of extreme temperatures and other weather factors such as humidity.
How Exercise in the Heat Affects Your Body
“While exercising at higher temperatures, our body does this wonderful thing called thermoregulation, which is the body’s ability to keep the temperature within a safe range,” said NYU Langone’s sports performance. Heather Milton, CSCS Well + Good, a board-certified clinical exercise physiologist at the Center.
Every time you sweat, it’s an indicator that your body is thermoregulating. Increased blood flow is another sign, says Milton. “The combination of the two allows us to perform the same amount of work at a higher heart rate compared to a temperate environment,” she explains.
If you’ve tried hot yoga or Pilates and find it more difficult than doing either practice in an unheated room, you’ve probably experienced this yourself. This allows you to train your body to improve thermoregulation by increasing the intensity of your workout and conditioning your body to perform at a higher heart rate, Gold’s Gym personal trainer said. Ally McKinney says. “The better we adjust our heat, the more effective we can be in training,” she says. “As with any type of stress, adapting and overcoming the intensity of these trainings is adaptable. The same technique can be used for hotter training.”
However, conditioning can only be done so far, as the body may become too hot to regulate.
How long is it too hot to exercise in the heat?
Your body responds differently to heat depending on how accustomed you are to high temperatures. But according to Milton, we all need to be careful when the thermostat rises above 90 degrees. “Exercise at temperatures above 91.4 ° F can increase the risk of heat exhaustion that occurs when the body is unable to maintain adequate blood flow to all organs. When At the same time, the skin for thermoregulation, “she says. Signs of heat exhaustion include fainting, malaise, and akinesia.
Signs of heat exhaustion include fainting, malaise, and akinesia.
According to Milton, at about 92 degrees, the internal temperature is about 98.6 to 105 degrees. This is almost the final range for exercising with heat without risking heat stroke. “”[Heatstroke] Is even more serious and is paired with collapse and central nervous system dysfunction (confusion, dizziness, irrational behavior, etc.). In this situation, you need to cool down quickly, “Milton warns.
The best way to avoid these symptoms is to not exercise in extreme heat. This may mean choosing to exercise early or late in the day, or staying in an air-conditioned room, rather than when the temperature is hottest. However, you also need to prime your body before, during, and after outdoor training to maximize your body temperature.
How to prepare your body for exercising in the heat
In a nutshell: hydrate. “Always drink two glasses of water before exercising, drink 4-6 ounces of water every 20 minutes during activity, and be sure to drink again afterwards,” said a leading aerobic exerciser. Director Jennifer Hayes, MD, said. A study of cardiac obstetrics in New York Presbyterian Hospital Colombia.
One of the main ways to cool the body is by sweating, so the skin loses water. Something else you’re losing is electrolytes — especially sodium, says Hayes. “Sodium is one of the most basic minerals our body needs to complete the basic processes of cells.”
Drinking water containing electrolytes or sports drinks is one way to replenish your reserves. “Beware of sports drinks, which often have too much sugar,” Hayes warns. “Always check the label and look for drinks that offer 14 grams of carbohydrates, 28 mg of potassium, and 100 mg of sodium per 8 ounces.” In foods high in sodium, magnesium, and potassium, such as cottage cheese and olives. Refueling, bananas, and beets-also help.
In general, “Every time you lose a pound of sweat, replace it with at least 0.5 liters of water. You may need to drink up to 20% more water than usual,” Milton said. say.
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