Outdoor training is a gratifying experience; however, it requires much more attention, as temperature and humidity may vary rapidly unlike than in a gym where there are adequate standards, therefore precaution should be used.
Especially in summer, we have to guard against all those risks that can come from excessive heat.
But what are the main heat disturbances? And how to recognise them Exposure to stress from environmental heat can lead to three types of heat disorders: cramps, collapse and heat stroke.
This is the less severe malaise of the three main disorders due to heat and is characterised by an intense state of contracture of skeletal muscles. The cramps affect the muscles most engaged in the exercise that we are doing (so if you went out for jogging it might affect your legs). This disorder is due to dehydration caused by the loss of mineral salts and of course sweating.
It is associated with symptoms such as extreme fatigue, shortness of breath, dizziness, vomiting, fainting, cold and wet skin, hypotension, confusion and rapid pulse. Collapse occurs when the cardiovascular system fails to satisfy the body’s demands, which can occur during a moderate activity performed at very high temperatures.
- Heat stroke
It is a pathological event that puts the person in danger of life and requires immediate medical attention. It is characterised by increased temperature, interruption of sweating, hot and dry skin, rapid pulse and breathing, hypertension, confusion and fainting. It is due to the collapse of the organism’s thermoregulatory mechanisms.
Hence, how to behave if you want to start exercising outdoors in the summer, avoiding any heat disorders
Keep in mind the timetable in which to perform your training. During the hottest hours, any activity is not recommended, thus avoid the time slot between 12:00 and 16:00 and instead workout when the heat is less intense.
Assuming that you are aware that the more sweat does means that you are losing more fat. Said so avoid keeway (if there is no wind) or other clothing who increase sweat, it is better to opt for more breathable clothes that allow a regular and proper sweating. Further advice: wearing a hat or a bandana, is always a good precaution as will keep your head safe.
During your exercises do not forget that your body will need to remain hydrated, to avoid unpleasant accidents and to maintain the rate of electrolytes and high mineral salts.
Prefer parks with shaded areas or other areas where you can stay a little cooler if needed.
The performance will unavoidably diminish, at least in the initial phase. Give your body the time it needs to adapt to new stress and after a few weeks at these temperatures, you can increase volume, intensity and duration of the exercise.