Regular exercise sessions are good. Sport not only reduces obesity, it also reduces stress, strengthens the cardiovascular system and makes you happy. An all-inclusive package for health. Caution: this does not apply to sports under the blazing sun. Sports activities under the hot summer sun can even become unhealthy. If you don't want to miss out on sports units despite summer temperatures, you have to exercise caution.
Exercise despite the summer heat?
Heat is a flexible term. What one person perceives as searing heat appears pleasant to the other. Temperatures around 20 degrees Celsius are perceived as the most pleasant temperatures on average for sports units. Heavy sweaters and jackets that restrict movement can be left at home at these temperatures. The sport feels livelier and easier.
But when it gets hot, exercise becomes more difficult. The further the temperatures rise above the 20-degree line, the more paralyzing they are felt. The reason: at extremely low and extremely high temperatures, a human organism has enough to do with maintaining its constant body temperature. Metabolic processes that produce heat are shut down. The vessels widen so that excess heat can be dissipated through the blood.
The most important reaction: the sweat glands are stimulated to secrete and thus provide the necessary cooling through evaporation processes. Maintaining a constant body temperature is essential for human life. It is the human body temperature that enables individual body processes to run smoothly, for example the neuromuscular system and hemodynamics.
Since muscle activity produces heat, exercise should be exercised in moderation in hot temperatures. Those who do not adhere to the risk of hyperthermia in the form of heat stroke. As a result, the cardiovascular system is disturbed. The body can no longer sufficiently dissipate the excessive heat, so that hypovolemic shock with cerebral edema can occur.
Too hot to move - when sport becomes dangerous
Due to phenomena such as heat stroke and sunstroke, experts advise against excessive physical exertion when the outside temperature is 28 degrees Celsius. At these temperatures, strenuous exercise in intensive care often does not lead to sunstroke, circulatory symptoms, heat stroke or dehydration.
Caution: it's not just the heat that matters, but also the humidity. Humidity values from 80 percent and ozone values over 180 micrograms / cubic meter make intensive sport a health hazard. Those who cannot or do not want to do without training units must at least reduce the load. Instead of intensive loads, evenly light loads like cycling or swimming are indicated.
Swimming in particular is a suitable sports program with sufficient sun protection and enough to drink, even in hot temperatures. The nice thing about it: the fresh air and warm weather can be enjoyed to the full during the effective full-body training. Short training units are preferable to long training content in the heat.
If you want to ride a bike or jog, ideally only do so in the cool evening or morning hours. The midday sun should be strictly avoided because of its ozone pollution.
Keep training in spite of the heat - that's how it works
Moderate exercise in the heat also has positive aspects. Exercising regularly can even protect against heat in many ways, as the picture reports. Well-trained bodies are more adaptable when it comes to hot climates. You lose less electrolytes when you sweat. Therefore, it does not make sense to completely remove sport from the program for the summer.
Lack of exercise tires the body, slows down the cardiovascular system and makes the organism more unstable. So exercise makes perfect sense despite the heat: as long as the training is adapted to the temperatures. In addition to swimming sessions or sports sessions in the morning and evening, it can make sense to move the training for the summer to the gym or elsewhere indoors.
It is true that you can hardly enjoy the beautiful weather behind closed doors, but athletes in the performance sector in particular are dependent on regular intensive units. Doing these intensive units outside in the summer would be too risky. Therefore, if necessary, move indoors for long or intensive loads.
Tips for exercising in the summer heat
In the heat, no intensive units outdoors, ideally only light loads with uniformity and think of sufficient regeneration phases. In addition to these tips, adequate hydration and careful sun protection help protect your health from the heat while exercising.
Make sure you have enough liquid
Fluid helps keep your circulation going. Therefore, always take two to three liters of water on hot days. Whip up half a liter for every half hour of exercise, but do not drink it directly before the training session. It is better to distribute the total amount over the whole day. Make sure that the liquid has a high mineral content and use isotonic drinks for long training sessions, as they can balance the body's electrolyte balance.
Protect well from the sun
It is essential to ensure protection from the sun, especially during outdoor sports. For both swimming and jogging through the forest, do not forget to use sunscreen with a sufficient sun protection factor to prevent sunburn. Caution: Shade is no guarantee of skin protection, so apply cream even when staying in shady areas.
Always wear a hat on your head when doing sports in the blazing sun to be safe from sunstroke. Also, paint black clothes because they heat up in the sun. The clothing should also allow air circulation so that the body can sweat and cool sufficiently. Therefore choose sportswear made of breathable synthetic fibers so that the cooling is further improved by the dissipative qualities.
Conclusion: Children & old people: Exercise in moderation
Sport despite the heat is manageable and can even be useful. Those who organize their training according to their temperature, listen to their body and are not stingy on sun protection and hydration are not in danger. However, exercise in the heat is not recommended for certain groups of people. In addition to cardiovascular patients, children and seniors should avoid sport in hot temperatures, as their sweat glands work worse and overheating is even more likely. If you are unsure, ideally contact your family doctor.
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