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Exercising in the heat

Posted by on 3 November 2009 | 0 Comments

Our bodies are warmer than the environment and when that begins to change, our muscles regulate heat by releasing sweat, which allows the body to cool itself. However our body is losing fluid when we sweat. Heat exhaustion and heat stroke occur when the body can no longer sustain the pace, the heat, the humidity, or the loss of fluid. As long as you remain hydrated, your body is able to cool itself. If you cannot hydrate, your core temperature begins to rise and you put your internal organs and central nervous system at risk. Signs of heat exhaustion include general fatigue, weakness, nausea, dizziness, muscle cramps, and an increase in body temperature. Here are some tips for training in summer: 1. Acclimatise yourself Get used to exercising in the warmer weather and be cautious about sitting in an air conditioned office all day and then going outside to exercise. Try to exercise early morning or later in the evening when it is cooler. 2. Hydrate regularly Drink before exercise, take small sips of water regularly during exercise rather than large gulps, and drink afterwards. You only need water unless you are doing endurance events. Sports drinks are not required if you are just doing an hour’s exercise or going for a run. 3: Go slower Slow down the pace of your training as you will fatigue more easily in the heat. Don’t try to keep up with your friends. Listen to your body. 4. Wear Light, Breathable Clothing Lightweight fabrics that wick away sweat are best for exercising in the heat and clothing should also be light in color in order to reflect the sun. If you wear a hat make sure it is well ventilated and allow your head to breathe and cool off. 5. Exercise Early or Late If possible, get out early or later in the evening to exercise in the summer months. Heat and humidity will slow you down. If you only have time during the day then make sure that you follow all of the other tips provided. 6. Assess your current state of health It’s important to take into account the physical activity, fluid ingestion, and diet of the previous day. You could be dehydrated or fatigued prior to exercising which could lead to dehydration or fatigue. Make sure that you have “fuel” on board by ensureing that you have eaten at least an hour or two prior to exercising. 7. Use common sense Don’t start a brand new exercise program on a hot day or decide to run for the first time. Listen to your body, look after yourself and be sensible. DO YOU BURN MORE CALORIES WHEN IT'S HOT? You burn fewer calories when you exercise in cold weather than you do when it's hot. The hotter it is, the more extra work your heart has to do to prevent you from overheating. More than 70% of the energy produced by your muscles during exercise is lost as heat. So the harder you exercise, the hotter your muscles become. In hot weather, not only must your heart pump extra blood to bring oxygen to your muscles, it must also pump hot blood from your heated muscles to your skin where heat can be dissipated. On the other hand, in cold weather, your heart only has to pump blood to your muscles and very little extra blood to your skin to dissipate heat. Your muscles produce so much heat during exercise that your body does not need to produce more heat to keep you warm. So your heart works harder and you burn more calories in hot weather. This information should not discourage you from exercising when it’s cold, because staying in shape is a year-round proposition. However, it may help to explain why so many people find the pounds creeping on in the winter time, even when they stay active. Source of "Do you burn more calories when it's hot?": http://EzineArticles.com/?expert=Gabe_Mirkin,_M.D.