5 rules of exercising in the heat

You can exercise in any weather, but you need to take the climatic conditions into account so as not to undermine your health. In the heat, the cardiovascular, respiratory systems and sweat glands work intensively which are the same or systems that are used during physical activity. Therefore, it is important to maintain a balance so as not to overload the body. Some sport magazines will tell you what rules are important to follow during sports within the heat also.

Tip: While exercising in the heat, it has been found beneficial by many athletes to use the non-steroidal Clenbuterol within your workouts. This agent promotes fat loss and other endurance benefits but the main reason why it is used within working in the heat, as it is a vasodilator and opens up the bronchi within the lungs. By doing this it allows for greater lung capacity which is a great benefit when working out within the dry heat and enhances the user’s ability to push further while the breathing becomes more efficient and effective within workouts.

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1. Reschedule your workouts for the early morning or evening

Working out under the sun is not useful even for the hardiest and healthy person in the world. Therefore, it is best to transfer the training to a cooler time such as in the morning or evening. For example, run in the early morning and do strength training after six or seven in the evening, as at this time, the heat usually subsides. By the way, you can replace running with swimming in a cool pool.

If you are going to train on vacation, allocate at least three days for adaptation to the new climate. On these days, try to reduce the physical activity to a minimum.

2. Reduce the training time

Amateur athletes are advised by doctors and experienced coaches to completely abandon training in hot weather. Enthusiasm and a thirst to keep fit at all costs are not worth heart problems and heat stroke. If for some reason it is impossible to completely abandon training, significantly reduce the training weights and the training duration.

Optimally reduce the usual workout by one and a half times. If you perform strength exercises with weights, reduce the usual weight by about 30%. Yes, it will not help train the muscles as efficiently, but it is enough to keep fit, train the stamina and not suffer from the heat.

Keep an eye on the pulse also, as it should not exceed 60% of the maximum rate. It is better that the session lasts no more than an hour.

3. Drink water before and during your workout

In the heat, you lose more moisture than when training in cold weather, even if you work out in the gym. Therefore, it is important to replenish the water supply within the body. Drink a couple of glasses of water an hour before training and during this time, there will be no liquid left in the stomach and the body will be replenished with moisture. Drink water that is not too cold during the entire session. You can take a couple of sips after each set. In an hour of training, you will drink about a liter of water.

At the same time, watch for sweating. Perspiration should cover the body evenly. If the sweat flows like a stream, stop the workout and cover your body with a wet towel and relax in the shade.

Carbonated and sugary drinks are excluded. Drink clean water during your workout or you can drink mineral water.

4. Do not refuse to eat

In the heat, your appetite usually disappears, but you still need energy for sports. It is recommended to eat two hours before training, preferably carbohydrate dishes with a low glycemic index.

After that, you need to close the protein-carbohydrate window for 40 minutes. This food is necessary for the recovery of the body and muscle growth. It is not necessary to eat fish with rice, you can have a snack with cottage cheese with dried fruits, a cocktail or other light cold foods.

Do not run to eat and drink right after the training. Wait at least 15 minutes for the body to “cool down” and return to normal.

5. Dress properly

In hot weather, you want to undress, but you should not do this. On the contrary, it is necessary to protect the skin from burns. Do not neglect this advice, even if you are not engaged in direct sunlight. It is best that the fabric has a moisture-wicking property. Sporting long sleeved clothing is suitable. You don’t need to wear long sweatpants, as the lower part of the torso covers the body, so practice in shorts.

Don’t forget about a baseball cap and sunglasses. If you plan to stay in the fresh air for a long time, take an additional bottle of water and a towel with you. Periodically moisten and tie a towel on your head.

Sun exposure is contraindicated (without exception) for people with chronic heart diseases, kidney diseases, diabetes or overweight individuals.