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This summer is being one of the hottest of the last decade. They are good news for social life, costumes and enjoy the sun on the beach or pool; But they are not so good For outdoor training and especially for runners, cyclists or skaters.
We already talked about how to get in shape after summer, but and during the summer? The progress achieved during the previous months regarding the resistance, distance traveled and speed, They disappear eclipsed by the gasps When traveling a couple of kilometers. This is due to the increase in heat and effort suffered by the body, since 30% of the energy is intended for training and the remaining 70%, it is to cool the body. At more heat, the greater the blood flow that is destined for the skin, to help maintain the temperature. A solution would be to follow your cardio training in your home, such as with a static bicycle.
If we really want to exercise outdoors, we must know that the less blood is available for the muscles that are being exercised, the more The heart rate will increase And more expensive will be intensity. For this reason, it is not an illusion that costs more effort to train, but really training is being more difficult and expensive for the body and mind. As well as blood irrigation in the legs decreases to counteract the increase in heat in the body and this is the cause for which Decrease speed and performance.
It is very important to continue maintaining a good diet during this time. In summer we tend to neglect this fundamental part for our well -being, we cannot forget adequate nutrition. For example, including macronutrients to our food, especially in summer, will be the key to our body.
It’s not just heat, it’s moisture!
Keep in mind that, like heat, it influences the body, humidity is also a factor to take into account. When there is moisture, The superficial sweat of the skin does not evaporate so easily and it is more difficult to lower the body temperature and get rid of heat. As a consequence of a greater volume of blood is directed to the skin to maintain the temperature, leaving less blood irrigation in the muscles that perform the exercise. This causes it to be more expensive to finish training.
Another factor that must be taken into account is the UV rayssince they heat the skin more and increase the risk of burns. Recent studies have discovered that skin temperature is more important than real central temperature. Therefore, if fresh skin is kept, wetting it with water and avoiding continuous exposure to the sunblood flow will increase in the central system improving exercise performance, even if body temperature increases more than normal.
Our body gets used to heat
But not everything is bad news … the good news is, it takes between 1 or 2 weeks in acclimatizing training under the sun. In this time space, the volume of plasma in blood increases and sweating is easier. Psychologically the celebration and the mind begin to adapt to work in hottest climates.
Until the body adapts to heat and makes the aforementioned changes, you have to reduce 50% training and then gradually increase until they train 100% again. This process lasts between 9 and 13 days. On the other hand, it is very important hydrate throughout the day Carry water during training or calculate the route to make some stops in the sources.
If the training lasts 1 hour or more, you have not only to drink water but also ingest any Sports drink or with replacement electrolytros. It is also advisable to put ice in the water, thus remains cold and helps the body to support heat. But never throw that cold water above, because it contracts the blood vessels of the head and when the blood returns to the medulla can cause rapid overheating.
To refresh and improve the temperature of the skin and body, you have to pour fresh (not cold) water through the head and forearms, it is The best way to combat heat.
And although doing sports in summer can be a target task, there is another good news, and that is that together the sales also come, do not forget to take a look at the summer offers we have in our online fitness store.
See summer discounts
The entry The heat: enemy of outdoor training was first published in Gymcompany’s blog.
