Summer in full swing: how not to quit training in hot weather
June 30, 2020 | 19:03 |1849
After unexpectedly cool weather at the end of June again hot weather will return to Turkmenistan. Weather forecasters promise that by July 9 the stem of the thermometer in the Turkmen capital will reach +41 degrees Celsius. For those who do not want to postpone training in the open air, ORIENT will tell about how to secure oneself during playing sports in hot weather.
Contra-indications
At first we will warn that sports activity is better to avoid for people with diseases of cardiovascular system in summer. High temperature can aggravate their condition as it leads to excessive increase of arterial pressure and blood condensation.
In the conditions of Turkmenistan it is not recommended to go in for sports for healthy people at that time of days when the sun is in zenith - approximately from 10 mornings to 5 o'clock in the evening.
How to secure oneself?
First of all, do not forget to dress a headdress with a peak. Action of sun rays together with physical activities can strongly strike on resources of organism and lead to their fast exhaustion. Also before training it is better to put a sun-protection cream on open places of a body.
The organism should get used to loadings in hot weather gradually. It is not necessary to be overzealous in the first or second training, give oneself time for adaptation.
During practicing sports try to drink more liquids. Drink little water in each 15-20 minutes. Hot weather lifts body temperature and increases sweating and water’s small amount should help an organism to cope with dehydration.
After training do not stand under the air conditioner. A cool shower is better and drink a pair of glasses of water of room temperature.
What trainings to choose and why not sports hall?
The convenient gym with air conditioners is, of course, more attractive in summer. But trainings are in the open air capable to bring to the person much more benefit.
Summer street trainings stimulate blood circulation more effectively; help to burn better calorie and also to be reserved to an organism by vitamin D which is necessary for strong immunity.
The best sports in hot weather are sports walking, running and cycling. The same kinds of activity in a gym are less effective on the average in one and a half time.
Example of the program for summer trainings for beginners
- The beginning of trainings at 6:30 mornings; - Warm-up (15 minutes); - Easy jog (15-20 minutes); - Pull up on a horizontal bar (5 approaches for 5 times); - Squatting (5 approaches for 7-10 times); - Push-ups (5 approaches for 10 times); - Running for 100 metres; - Pause (10 minutes). One should hold trainings 3-4 times a week.
