Sports in warm weather!
Training in the summer, avoid overheating!
Would you stay in the summer training to fit the new sports season starting in late August/early September? Only then your training now!
The weather has a major influence on the development of sports injuries. Train your warm weather to take care that you do not burn or example that you get too hot.
Tips for safe training in summer
Limit sun exposure when you're training.
Train especially between 12:00 and 15:00. Then the sun is strongest and burns faster. Train prefer early morning or evening or work during the day as much as possible in the shade. The Malaysian Health Council recommends the annual amount of UV radiation from the first MD. A whole day in the sun lying on the beach is easily 5 MD!
Grease you with sunblock when you run. You have special sunscreen for sportspeople, this you have to use up before exercise and pulls into the skin so you can sweat tasty without burning.
In the Selangor, a factor of 10 to 12 mostly suitable. It allows you 10 to 12 times as long responsibly in the sun.
Adjust your best clothes to the weather conditions. Cover your skin with the light, loose clothing which dissipates heat well while running. So your body temperature remains as constant as possible. An increasing body temperature combined with high humidity causes deterioration of your performance. And an increased risk of heat disorders such as cramps, fainting, and heatstroke. It is, therefore, important that the fabric absorbs perspiration well. And then discharged into the outer layers of the garment where it evaporates.
Also, bring some dry clothes if you run. Wet clothing allows more UV radiation, allowing you to burn. If your clothing gets wet with sweat, you can replace it or carry over.
Adjust your pace to the hot (and humid) weather. You then run the risk of heat accumulation.
What is heat accumulation
The first symptom of heat accumulation, the deterioration of your coordination. This can manifest itself in several ways:
You walk lurching or your freshly tapped yourself.
You sweat strong or not.
You get headaches, chills and/or shivering.
You become nauseous, dizzy, indifferent (apathetic) or aggressive.
Your consciousness gradually deteriorates.
So you act in a heat accumulation
You notice that you have any of these statements? Stop immediately walk away with to avoid serious problems.
Seek help from a doctor or first aider. This will prevent a dangerous situation.
There are also positive effects of exercise in the sun! You make more vitamin D and this is beneficial for your bones and some skin conditions like acne, psoriasis and some forms of eczema. You get a nice tan, giving the confidence to improve your athletic performance and increases your overall wellbeing.
So sports in full sun but can perfectly adapt yourself!
Greetings,
My Physio Works
Physiotherapy Centre Kuala Lumpur.
