Хорошо, в наши дни для тех, кто живет в Буэнос-Айресе, даже случается, что они должны напоминать нам, что мы не заходили в сауну или что мы так плохо себя вели, что умерли, не осознавая этого, и сейчас переживаем ад, но буквально тяжелая вещь с теплой тематикой!
В любом случае … нам пришло в голову, что играть в эти темы было бы неплохо, если бы было немного проще сломать их по форме, не умирая, пытаясь.
Как бы мы это ни ненавидели, условия окружающей среды влияют на нашу физическую работоспособность, и мы нашли способы улучшить наши тренировки в холодную погоду, но теперь мы должны пересмотреть свой совет не делать меньше в невыносимую жару!
1: оставайтесь гидратированными и восстанавливайте влагу!
И вопрос не только в увлажнении, но и в регидратации, потому что организм очень легко теряет воду и обезвоживается при нагревании и физических упражнениях, не говоря уже о том, являются ли они напряженными упражнениями, в лучах солнца или с ветреными днями.
Always try to leave the house with a bottle of water of at least 500 ml. If it’s cold, it’s best to lower your body temperature, but not too cold, because this can cause spasms of the glottis that cause a sinking sensation Try taking small sips and don’t wait until you feel thirsty to do this, as you feel thirsty when your body is already in the early stages of dehydration.
Maintain your body temperature
While we have air-conditioned workout spots today, it’s worth remembering for those deciding or needing to exercise in high-temperature environments to keep their body thermometer at bay. There can be a difference between optimal performance and training that is absolutely disastrous with potential health risks.
Try not only to drink water, but also to refresh your body from time to time, reduce the intensity of your exercise and do more exercise in cool and shaded places when you feel yourself warming up.
3. Exercise outdoors in the morning or at night
By doing this, you not only avoid exposure to high temperatures, which can lead to serious health problems such as heatstroke, but you also avoid high-intensity UV hours, which are potentially harmful to your skin (this is the main cause of skin cancer).
4: I chose your clothes wisely
Attention to clothing is the key to training in high temperatures. Poor choices can be costly and not only negatively affect your physical performance, but can also lead to more serious symptoms such as cramps and exhaustion due to high body temperature or even heat stroke with serious or even fatal consequences.
Today, there are many good options when it comes to choosing clothing for high temperature workouts. It is important to wear breathable clothing that allows sweat to be removed easily without leaving your clothing wet.
Avoid wearing clothing that exposes most of the surface of your skin, and be aware of the carcinogenic effects of UV rays, which can be effectively counteracted with clothing that covers you well and at the same time eliminates sweat.
Wear a cap that protects your scalp, especially if you have cut your hair (or have little hair) or if you have had brittle scalp symptoms. They can also be used to lower the temperature if you wet them and refresh them occasionally during exercise.
A quick tip: if you can choose light-colored clothing, they reflect sunlight better, so they tend to absorb less heat and feel cooler when exercising, rather than with darker shades.
5. Get in the habit of checking the temperature in advance
If you are going to be exercising in an outdoor area or where there is insufficient ventilation and / or cooling, you should start checking the temperature at the moment or in the next few hours if you are going to be away for a long time playing sports.
Keep in mind that ideal temperatures for training are between 18 and 22 ° C, and the greater the workout load, the more that ideal temperature decreases and becomes optimal between 13 and 14 ° C for training. which increase the heart rate to 170-180 per minute.
If it is very hot, you can wait at other times of the day to play sports, or choose a place to exercise with the appropriate temperature and good ventilation.
You know not only the temperature, but also the feeling of warmth
It is more than important to know the thermal sensation, which is the reaction of the human body to the set of environmental conditions that determine the climate from a thermal point of view. Humidity is one of the factors that most affects our thermal sensation, so if the temperature exceeds the temperature, you see that the thermal sensation is very high, you will be comfortable choosing the recommendations from the previous paragraph.
Не пренебрегайте, планируйте заранее свои тренировки, их расписание и одежду, которую вы собираетесь носить, выучите привычку следить за своими жизненно важными показателями, температурой и температурными ощущениями и, самое главное, никогда не переставайте руководствоваться здравым смыслом и прислушиваться к голосу, который говорит: «слишком жарко! Давай отсюда! »
Все эти меры и многое другое стоит вашего здоровья!