5 workouts that you can still do safely in hot weather

The heat can make training in the open air uncomfortable and, in serious, dangerous cases. If you want to keep your activity levels during extreme heat, plan to train at a slower pace or go to water -based exercises.

1. swimming

Swimming is a great way to go cool while getting a good training session, Jordan Boreman, MS, CES, XPS, ACSM CPT, FMS, Physiologist at the Cleveland Clinic, told very well.

Swimming laps are a good cardiovascular training, because it strengthens your heart and your lungs and can help your body temperature stay healthy on hot summer days.

2. Run, but slower

There is no reason why you cannot go on a racing by a hot day as long as you pay attention to your body to feel.

“When it’s really hot, you can always run, you just have to run at a slower rate,” said Alicia Jamison, Nasm-Cpt, certified health coach and assistant physiology teacher for the exercise at Brooklyn College

She added that you could start to drop more quickly than you would run it in soft weather. Once the temperature reaches 103 degrees Fahrenheit, you would be more pronounced in cramps and heat exhaustion.

“The heat makes it very intense,” she said. “You can do the type of training you want, just reduce the intensity by about 15 to 20%.”

“If running is too much, a long walk would do the trick, especially with an umbrella,” said Jamison. “In case of doubt, it is better to move your training inside or to experiment with heat exhaustion or heat stroke.”

3. Kayak

Kayak can be a great way to get into a training session on a hot and humid day, Boreman said.

Kayak is an aerobic training that also serves to strengthen muscles. You do not need to be fully immersed in the water to cool – just being splashed by your kayak partner or your paddle can help you stay cool in extreme heat.

4. Paddleboarding

Like kayaking, paddleboarding is a water -based activity and, as such, is an excellent training that can help you avoid overheating in summer, Boreman said.

It was linked to the increase in the aerobic and anaerobic form and even to an increased quality of life.

5. Vilication

If you feel a breeze during a bicycle ride, it can help you stay slightly cooler than if you were doing a stationary training outside.

Jamison said it was important to remember that your internal temperature will increase during these activities, and you may need to take additional measures to stay cool on particularly hot days.

Safety advice to exercise in hot weather

“In general, it is important to make sure that you hydrate throughout your training and take breaks if necessary to avoid heart rate or excessively high body temperatures,” a very Wexner Medical Center, ATC, a physiotherapist and an Alyssa coach at the Ohio State University Wexner Medical Center.

“Training that should be avoided in heat include new or prolonged training at high intensities,” she added. “Seventy percent or more of your maximum heart rate indicates that you enter a higher intensity activity.”

Jamison said it was also important to wear sunscreen (or wear an umbrella if you walk) to avoid sun damage.

Finally, inviting a friend to an outdoor race or a bike ride can help you stay safe on hot days. They could potentially help if you start to feel signs of heat -related disease.

Warning signs of heat -related disease that everyone should know

People with certain medical conditions run a higher risk of heat -related diseases when they train outside.

“Anyone who suffered from a respiratory or cardiovascular disorder, I will take into account,” said Jamison.

Hardgrove said anyone can suffer from heat -related disease. She added that everyone should be aware of the two main conditions in this category.

These include:

• Heat exhaustion: This causes heavy sweating, dizzy, nausea and fatigue
• Heat strake: This causes confusion, loss of consciousness, lack of sweat and rapid impulse

“Although heat exhaustion is not as serious as the heat stroke, it is always important to go to a fresh environment and start to rehydrate to resolve symptoms and prevent progression to a heat stroke,” said Hardgrove.