Heat: the enemy of outdoor training

This season is one of the hottest in the last decade. This is good news for socializing, dressing up, and sunbathing on the beach or by the pool, but they are not so good for outdoor training and especially for runners, cyclists, or skaters.  technologywebdesign

We've already talked about getting back in shape after the summer, but what about during the summer? The advances of the last few months in endurance, distance, and speed are fading, overshadowed by gasps within a few kilometers. This is due to increased heat and stress in the body, as 30% of energy is used for training and 70% for cooling the body. The warmer it is, the more blood flows to the skin to help maintain temperature. One solution would be to track your cardio training at home, for example, with a stationary bike.

If you really want to exercise outdoors, you need to know that the less blood is available for the working muscles, the more the heart rate will increase, and the more expensive the intensity will be. So it is not an illusion that more effort is required to train, but in reality, training is becoming increasingly complex and costly for the body and mind. Like the blood flow in the legs decreases to counteract the increased heat in the body, which is why speed and performance decrease.  futuretechexpert

It is essential to preserve a good diet during this time. We tend to neglect this fundamental part of our well-being; we cannot forget about an adequate diet. For example, including macronutrients in our diet, especially in summer, will be the key for our body.

It's not just the heat; it's the humidity!

Keep in mind that just as heat influences the body, humidity is also a factor. When there is moisture, sweat from the skin's surface does not evaporate as quickly, and it is more challenging to lower body temperature and remove heat. As a result, more blood is directed to the skin to maintain temperature, leaving less blood flow to the exercising muscles. This makes completing the training even more expensive.  techbizcenter

desert corridor

Another factor to consider is UV rays since they heat up the skin more and increase the risk of burns. Recent studies have shown that skin temperature is more critical than actual core temperature. Therefore, keeping the skin cool by wetting it with water and avoiding continuous sun exposure will increase blood flow to the central system, thus improving physical performance, even if the body temperature rises higher than usual.

Our body gets used to the heat.

But it's not all bad news ... The good newscast is that it takes 1 to 2 weeks to acclimate to training in the sun. During this period, the volume of plasma in the blood increases, and sweating is more accessible. Psychologically, the brain and mind begin to adapt to work in warmer climates.  lifebloombeauty

Until the body adjusts to the heat and makes the changes mentioned above, reduce the training to 50%, then gradually increase until you return to training at 100%. This process takes between 9 and 13 days. On the other hand, it is essential to hydrate throughout the day, bring water during workouts or calculate the route to make some stops at the fountains.

water bottle

If the workout lasts 1 hour or more, you should drink water and a sports drink or a drink with replacement electrolytes. It is also advisable to put ice in the water so that it stays cold and helps the body resist the heat. But never jump in that cold water, as it constricts the blood vessels in the head, and when the blood returns to the marrow, it can cause it to quickly overheat.

To refresh and improve the skin and body temperature, pour cool (not cold) water on the head and forearms; this is the best way to beat the heat.  techsmartinfo

 

 

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