Should You Work Out When it is Hot?
For many in Orlando, spring and early summer time are fantastic times to begin a new cardio work out. The weather is balmy, but then, the hotter weather may be problematic- training safety is a must for any cardio program for weight loss. Even slight exercise in hot weather can result in dehydration so this is an important factor to take into account in your weight loss plans, particularly if you mean to bring on some outdoor cardio into the mix. Understanding that dehydration can occur when ever someone?s fluid loss results in weight loss- 1-2 percent depending on body weight. Fluid loss of more than three percent will result usually in some of the more serious heat related illnesses.
First, it is important to know the signs of dehydration: dizziness, headache, nausea, weakness, thirst and irritability are just the main signs, and most who are following an outdoor cardio plan during the summer months can avoid this by replacing the fluid they lose while working out. Water is a very vital part of any weight loss plan, anyway, so, keeping hydrated is important for both of those reasons. Make sure that you are drinking cool but not cold beverages around 50-60 degrees Fahrenheit.? This will not only help keep hydrated but help to maintain proper electrolyte balance. Remember to drink at least fifteen to twenty ounces of water about two hours before your work out, and then about ten minutes prior to beginning, drink another six to ten ounces. If your work out lasts a while, be sure to drink about six to ten ounces every ten or fifteen minutes until your work out is over.
Heat cramps, heat exhaustion, and heat stroke are all major concerns of those engaging in work outs during the summer months. Heat cramps are the least serious, mainly caused by fluid and electrolyte loss. These are sharp pains in the muscles that don?t diminish with time. Once you have heat cramps, it?s important to stop what you are doing and begin fluid replacement, cool down and get out of the sun. Heat exhaustion shows up as a rise in body temperature, followed by vomiting or nausea, dizziness and a headache. If you do not hydrate yourself, heat exhaustion can get worse, where a lack of coordination, cramps, and heavier sweating may be seen. Untreated heat exhaustion can lead to heat stroke, which is a life threatening condition which will require immediate medical attention. Tiredness, weakness, strange behavior, disorientation and confusion are the initial symptoms, which may be followed by unconsciousness. Heatstroke is where the system that monitors the body?s temperature fails, sweating will stop and the skin may be warm and dry.? Coma, seizures and death can occur if this is left untreated.
Be sure that in your weight loss plans if you are working out during the day, or out of doors, you are very careful to maintain proper hydration and avoid overheating yourself. This will enable you to avoid these complications.
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