With the mercury reaching record highs across the US this summer, it is more important than ever that fitness enthusiasts’, athletes, and parents all understand how to exercise safely outdoors and stay protected from extreme heat. Summer workouts are a part of many different people’s fitness regimen. From walkers to runners: football players to triathletes… beating the heat and finding a way to continue a regular outdoor workout is a yearly challenge for many. That’s why a Gold’s Gym in Sterling will help you maintain that regular workout without the summertime heat.
One very important factor that many overlook is that the actual temperature outside is not always the only thing to take into consideration. The humidity and the heat index are two other critical factors to keep in mind whenever planning any type of physically exerting activities outdoors in temperatures exceeding 90 degrees.
In most climates, our bodies become accustomed to being warmer than the environment around us. In the summertime, however, this often changes. When the temperature outside of our bodies is higher than our body temperature, our body cools itself by releasing sweat. Although this assists the body in staying cool, as we sweat we lose vital fluid and face the potential danger of dehydration.
Staying Hydrated During Gym Workouts
Dehydration is always the initial stage of heat exhaustion and can ultimately lead to heat stroke. This makes staying hydrated the first and foremost protection against extreme heat. When dehydrated, the body loses its ability to cool itself and rather than releasing heat from the outer layers of the body, the body begins to store heat. Once this occurs, the body’s core temperature begins to rise, putting the central nervous system and internal organs at risk.
Once you have taken the necessary precautions to ensure that you remain hydrated during (and after) an outdoor workout, keep the following tips in mind to make certain you’re fully protected from the heat:
Acclimate Yourself. If you are planning on exercising in extreme heat and are not accustomed to spending moderate amounts of time in those same temperatures, it would be wise to spend several brief lengths of time outdoors, increasing the amount of time you spend outside each time. This allows your body to slowly transition itself and become familiarized to such extreme temperatures before you actually put yourself into those conditions under physical exertion.
Schedule Smart. If the time of day you will be outside exercising is within your control, try and schedule your outdoor workouts in the early morning or early evening. This often makes a difference in the temperature of up to fifteen to twenty degrees and can eliminate any worry of heat exhaustion or heat stroke simply by planning to work out during cooler times of the day.
Cool Your Heels. Simply put, most athletes and even fitness professionals take into consideration the impact of the temperature on their performance. Never plan or push yourself to achieve your greatest performance levels in extreme heat. Rather, allow yourself to heighten your overall endurance and long-term performance with a steady, paced outdoor workout in extreme conditions of any type.
Stop by the Gold’s Gym in Sterling for a free VIP Pass and find out why we’re the right gym for your summertime workout regiment.