Exercising during the summer is a great way to enjoy the beautiful weather while getting fit and healthy. However, it’s important to keep in mind that the high temperatures and extreme heat during the summer can have serious effects on your body, especially when exercising. In this article, we will explore some tips and instructions provided by the German Society for Sports Medicine on when and how to exercise during the summer.
Limit outdoor exercise to early morning or evening
Professor Herbert Lulgen, a cardiologist and specialist in sports and prevention medicine, advises that outdoor exercise during the summer be limited to the early morning or evening. This is because the middle of the day, from 11:00 to 15:00, is when the sun is vertical and the ultraviolet radiation increases greatly. It’s best to avoid exercising in any way during this time to prevent the risk of UV rays leading to skin cancer.
Avoid exercising when the temperature exceeds 30 degrees Celsius
The German Association also recommends avoiding outdoor exercise when the temperature exceeds 30 degrees Celsius. This is because, with physical stress, the body is cooled by a liquid from the blood, and in hot weather, a large amount of it is sacrificed from the skin, which requires more effort from the heart. This can be dangerous, especially for people who suffer from heart failure or high blood pressure.
Swimming is a great alternative
If you’re looking for a way to exercise during the summer that will both train and cool your body at the same time, Professor Herbert Lulgen recommends swimming. Swimming is a great low-impact workout that is easy on your joints and provides an excellent cardiovascular workout.
Use sunscreen and wear practical clothes
If you do choose to exercise outdoors during the summer, it’s important to take the necessary precautions to protect your skin from the sun’s harmful UV rays. The German professor advises using sunscreen with an adequate protection factor of 30 to 50 and being water-resistant. If you exercise for a long time, the sunscreen must be reapplied several times because sweating causes part of it to be removed. It’s also better to wear a hat and practical clothes suitable for outdoor sports.
When exercising during the summer, it’s crucial to stay hydrated. The German Society for Sports Medicine recommends drinking half a liter of fluids two to three hours before exercise and taking a bottle of water if exercising for a period longer than an hour. Staying hydrated is important for regulating your body temperature and preventing dehydration.
In conclusion, while exercising during the summer is a great way to stay fit and healthy, it’s essential to take precautions and be mindful of the effects of extreme heat on your body. By following the tips and instructions provided by the German Society for Sports Medicine, you can enjoy your summer workout while keeping yourself safe and healthy.