An important question for all fitness enthusiasts: how to train in the warm season so as not to harm the heart? Exclusively this question is answered by a member of the International Federation of Functional Training.
In warm weather, you can do sports, taking into account the temperature outside and in the hall, as well as having a supply of water. You should not give heavy loads if it is too hot in the club or on the street. Try to go to training either in the morning or late in the evening, when the temperature outside is not too high.
Remember that any training outside at a temperature higher than 30-35 degrees is dangerous for health, as the load on the heart increases.
And it is also very important to remember that you should not overexert yourself during training. In the heat, give up strength exercises and too intense aerobic exercise. You can also buy a fitness bracelet. This gadget will help you monitor your heart rate. If the indicator rises above the norm, it is worth taking breaks, because any body can be harmed in the heat.
Adhere to the drinking regime before, after and during training. It is worth drinking a little water before starting classes. While exercising, take short breaks every few minutes to drink water. After classes, you can drink water immediately or after half an hour.
In order not to overload the heart, you need:
Monitor the pulse and take breaks if necessary
Do not continue training if you start to feel dizzy and have a headache
Stop training in case of nausea
If you have never exercised, start walking more, preferably in the evening. Stock up on drinking water and comfortable shoes.
Tips that will be useful to everyone who wants to exercise in the heat:
Choose light sports clothes. It is better not to wear things made of cotton, they are quickly absorbed by sweat and do not remove moisture.
Get some sleep. Exercising in the heat while sleepy will do more harm than good. Attention and concentration decrease, which can lead to injuries.
Cut back on calories, especially when it’s very hot.
Do not forget about warm-up – in the heat, it will help smooth the transition to active load.
Prefer summer sports: running, cycling, swimming.
Supplement the water with an isotonic to maintain the balance of moisture and trace elements.
Conclusion: even for a healthy person in the heat, it is important to reduce the intensity of training, to prevent an increase in heart rate (no more than 120-140 beats per minute).
Be healthy and happy!
