How To Stay Cool When Exercising This Summer
Did you know that exercising in the heat puts stress on your heart and lungs? Exercise, along with high air temperature, raises your body temperature and increases your heart rate. Normally, your body adjusts adequately on its own. But if you’re exposed to heat for too long, heat cramps, heat exhaustion and even heatstroke can occur. You don’t want to spend any of your summertime in the ER, so here are the top summer fitness tips from Plexus Fitness to help you stay cool.
Get out early … or late
Avoid exercising in the middle of the day when the sun is hottest, usually between 11 a.m. and 5 p.m., give or take. If you do go outdoors during these times, avoid direct sun and try to find shade – or exercise in a pool.
Water, that is. Even if you don’t feel thirsty, drink every 15 minutes or so on hot days. If you’re sweating profusely or exercising for an hour or more, include sports drinks, which contain added electrolytes and minerals.
Know when you’ve had enough
When it’s hot enough to melt asphalt, skip the wind sprints up Suicide Hill, especially if you have these symptoms: weakness, headache, dizziness, muscle cramps, rapid heartbeat or nausea or vomiting. Stop. Get out of the heat. If you’re with a group, have someone stay with you. Drink water and wet your skin to cool off. If you don’t feel better within 60 minutes, develop a fever higher than 102 degrees, or become faint and confused, seek immediate medical help.
Even if you feel that black biking shirt brings out your best features, skip it in lieu of a white or light-colored top. Black and dark colors absorb heat. Think lightweight or invest in some of the new fabrics that wick away moisture.
Have a back-up plan
Plan to work out indoors on hot days. Find an air-conditioned gym like Plexus. No time to get to the gym? Walk the mall – briskly and with athletic shoes, not four-inch wedges. Or jump in a pool. But skip the raft with the built-in cup holder until you’ve done at least a few laps.
Make this summer your healthiest one yet – go to www.plexusfitness.com to register for a 10 day membership to our Nemours club and start reaping the benefits of regular exercise!
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