Yes, we know it's hot -- scorchingly so in some parts -- but that doesn't mean we can ditch the workouts 'til autumn calls.
Although you might want to cut back on outdoor exercise when the temperature goes above 90 degrees with humidity above 60 percent (we're talking to you, Florida), American Council on Exercise Chief Science Officer Dr. Cedric X. Bryant offers these tips for working out in the summer swelter:
Adequately hydrate. This can be accomplished by consuming copious amounts of fluid (just short of feeling fully bloated) thirty minutes before exercise, drinking at least six ounces of fluid after approximately every 20 minutes of exercise, and drinking beyond thirst cessation during the recovery period. Water is generally considered the best hydration fluid unless the duration of the exercise bout exceeds 60 minutes. If an individual exercises for longer than an hour, a sports drink may be the more beneficial.
Become acclimatized to the environment. A fat loss review can help you construct a clear outline of what you require to focus on to accomplish your fat burning objective if you're a starter; or serve as a reminder for those who are at an intermediate or more advance step of their losing weight plan. Following are seven steps that can serve as suggestions for your own weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss plans have tricked people into thinking that it is the same, but most diets and weight loss applications only work by leading to a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. Acclimatization, the body's gradual adaptation to changes in environment (it usually takes 10-14 days of heat exposure combined with exercise), can greatly reduce an individual's risk for heat injury. Following acclimatization, individuals will sweat sooner, produce more sweat, and lose fewer electrolytes in their sweat. The net effects of acclimatization are a lower body core temperature, a decreased heart rate response to exercise, and a diminished potential for dehydration and electrolyte depletion.
Lower the intensity level. Especially during the acclimatization period, this will decrease the heat load and reduce the strain on thermoregulatory mechanisms.
Never wear clothing that is impermeable to water (e.g., rubberized sweat suits), since such clothing prevents the evaporation of sweat from the skin and thereby increase the risk of heat injury.
Respect the existing environmental conditions since temperature and relative humidity can greatly influence both the degree of heat stress and the body's ability to effectively respond to the heat stress.
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