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What to avoid while exercise outdoor

Monday, July 7, 2008

Being outdoors in warm weather can be exhilarating, especially if you have spent months inside because of cold weather. Summer brings many opportunities to participate in physical activities and sports, as well as the daylight hours to enjoy these pursuits. However, understanding how to safely and effectively exercise in the heat is important. Below are some things to watch out for to help you beat the heat during your workout.

What to Avoid

Don’t exercise strenuously in high temperatures over 90 degrees Fahrenheit (F) or about 32 degrees Celsius (C) or high humidity (over 75%). It is especially important not to work out strenuously when both temperature and humidity are high. Normally the body deals with high heat levels through perspiration, but when humidity levels are also high, sweat does not evaporate as quickly and body temperature can rise to dangerous levels. (The “heat index” measures a combination of heat and humidity. This index tells you how hot it “feels.”) Avoid all outdoor activities if there is a chance of thunderstorms or lightning.

Don’t participate in competitive events, such as 5K runs, during the hottest part of the day. In warmer climates, make sure you complete your runs early in the day if possible o

Don’t participate in strenuous swim workouts in heated pools during the summer. Even though you are in the water, you can still become dehydrated and overheated when swimming. For hard swim workouts, the water temperature should be 75 to 78° F ideally, and no more than 80° F (about 26.6 degrees Celsius). Make sure you drink a steady supply of liquids.

Don’t keep exercising if you feel dizzy, faint and/or nauseous. These reactions may be signs of heat exhaustion, which occurs when bodily stress from heat begins to overpower the body’s capacity to regulate its temperature. If you do not rest in the shade and drink water until you recover, you risk developing heat stroke, an even more serious condition than heat exhaustion.

Don’t exercise when the air pollution index is high. Air pollution can damage your lungs. If your area is susceptible to smog, check the air pollution index in your local paper. A health advisory is normally issued at .15 parts per million (ppm) on the pollutant standards index. If a health advisory is issued, anyone with any type of respiratory or heart disease should stay inside until the advisory is lifted.
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Posted by Tuan Rumah at 7:09 AM  
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