Playing sport in high temperatures can become a risky activity if the right measures are not taken.
In today's post we show you what effects high temperatures have on our bodies, how to detect warning signs and we recommend a few small changes to your sporting routines so that you can continue exercising during the summer months.
Exercising in hot environments produces a series of physiological changes that can negatively affect performance. These changes work together to keep blood pressure stable, lower body temperature and maintain, as far as possible, the muscle function demanded by the activity we are doing.
Any athlete who has trained in high temperatures will have experienced an increase in heart rate. increase in heart rate as training progresses as the training progresses despite not increasing the intensity of the training. This phenomenon is especially pronounced when medium or long duration efforts are performed in hot environments (30ºC - 35ºC), mainly related to the level of dehydration and body temperature.
Exercising on hot days can cause some of the heat-related illnesses: dizziness, syncope, muscle contraction. If not detected in time, your physical condition can worsen and lead to an emergency requiring medical attention. Some of the signs and symptoms that precede it are: muscle cramps, nausea or vomiting, dizziness, feeling of weakness, tiredness, headache or increased heart rate.. You can check the state of your heart while training in summer thanks to the our devicesThe heart rate monitors, which can also get wet without any problems in detecting the heart signal, can be used to monitor your heart rate.
IDOVEN Decalogue of the athlete:
- Modify your routinesThe main recommendation is to change your usual training routine to exercises in or near water. This counteracts the effect of the heat and the body works better due to the cooling effect of the water. In addition, summer is a good time to increase muscle mass by doing strength exercises, as training isolated muscle groups does not involve as much effort.
- Adapt your scheduleAvoid outdoor sports (cycling, running) during the middle of the day, when temperatures are at their highest. Bear in mind that your body temperature body temperaturefollowing a circadian rhythm, is lowest first thing in the morning and reaches its maximum after midday, up to 6pm, so that the most convenient time to go out to train is in the evening, when the sun begins to go down, or early in the morning..
- Acclimatise: We must gradually become accustomed to the sweltering heat, a process known as "acclimatisation", which involves exercising on occasion, by choice, when the day is warmer. This approach can help condition our bodies to better withstand the heat. However, acclimatisation should always be gradual: most of us acclimatise after about five to ten workouts in hot weather. These sessions should be shorter than usual.
- Hydrate yourself: don't wait until you are thirsty. To avoid dehydration, you should hydrate before, during and after physical activity. Before: about 20 minutes before. During, replenish fluids every 20-30 minutes of exercise, preferably with 200-400 ml of water. After exercise, accompanied by some dried fruit. We should choose drinks without added sugars and avoid drinks with caffeine, theine or taurine and alcohol, as they accelerate the dehydration process.
- Tailor your outfit: wear very light, breathable and comfortable clothing. In case of outdoor sports, wear a hat and sunglasses.
- Moisturise and protect your skin from the sun: use sunscreen and if you walk by a fountain during exercise, get wet.
- Reduce the intensityThe following is an example: cardiovascular or resistance exercise routines increase your heart rate, which is linked to the increase in heart rate that occurs when you exercise at a high outside temperature.
- Restsleep for 7 to 8 hours.
- Watch your diet: eat fresh food and fruit. If it is already good to eat them throughout the day, it is essential to do so before going out to do sport. The fruits that contain the most water are watermelon and melon, and they also provide us with vitamins and minerals.
- Monitor your heart: If you do not feel well when doing your physical activity or feel chest pressure, dizziness or pain, it is best to monitor your heart with our services in order to eliminate any pathology that may be affecting the correct functioning of the heart.
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