Exercising outside this summer? Get tips from a pro
The effects of climate change aren't just environmental; we also feel them when we exercise outside. And, just like the planet, your body will likely balk at the excess heat and react accordingly: that can mean profuse sweating, dry mouth, burned skin, nausea...Great, right? But seriously, don't let the threat of physical strife keep you from working out outside. But this time, you don't just have to take my amateur-ish word for it - I asked my friend Lindsey (also a personal trainer in the Philadelphia area, whose company, OutFit, I referenced a few months back in a post on green workouts) to answer some questions about the safest, most effective ways to exercise outside (and what you can do when it's just too darn hot out).
A little background: Lindsey received her B.S. in Kinesiology from Temple University and she's an ACE Certified Personal Trainer who worked in the corporate fitness sphere for several years before starting her own company, which specializes in fitness services outside of a traditional gym setting.
So, without further ado...
Green Daily: What are some of the physical effects of working out outside in the super-hot temperatures? What kind of physical symptoms should you be aware of?
Lindsey: Geeky science stuff: Blood distribution changes. More of your blood gets distributed to the skin to dissipate heat (think of the red faces people get working out in the heat), therefore less is available to working muscles/organs. Also, because your overall blood volume is decreased from sweating, your heart has to pick up its pace to do the same amount of work. You might feel your heart rate sky-rocketing for a task that is usually easy.
Normally sweating and redistributing the blood enable the body to cool off. However, in extreme temperatures (especially in high humidity) these mechanisms may not work well enough and the body overheats. In people with heat exhaustion, a less severe condition, you'll see people with: pale, moist skin; nausea; dizziness; weakness; extreme thirst; muscle pain/cramps; high pulse rate. Not like you'd have a thermometer to check this out, but their core temperature will often be elevated above 100 degrees. Heat stroke can be self-treated by resting in a cool, shady area, removing any wet clothing, and drinking cool fluids like water or Gatorade - but nothing with caffeine!
Heat stroke on the other hand is much more serious and may require medical attention. [With] heat stroke, the body's cooling mechanisms become overwhelmed, causing them to shut down. Internal temperatures may exceed 105 degrees causing flushed, hot and dry skin, possible loss of consciousness, dizziness, altered mental status, hallucinations and/or coma. You should call 911 if someone is unable to keep fluids down, loses consciousness or has an altered mental state, has a temperature over 104, has a temperature that continues to rise despite the care you are giving, or has chest/abdominal pain. While you are waiting for the ambulance, you can move the person to a cooler environment, moisten skin with lukewarm water and blow a fan on them, and give cool beverages by mouth if they are conscious.
What are the best ways to combat these symptoms and stay cool while exercising outside?
L: Avoid exercising when the sun is at its peak (between 10 and 4). Wear synthetic clothing that wicks away sweat. If you wear cotton, for example, your sweat will end up soaking into your shirt and clinging to you. Sweat won't cool you unless it has room to evaporate. Wear light colored clothing - no black, navy, etc. Stay hydrated: Plan your route around water fountains or bring water. Try to stay in shaded areas, or shady sides of the street. Don't be afraid to take breaks (or go slower than usual), especially breaks in the shade. EXPECT that you will not perform optimally in the heat. If it's in the 90s and you have to exercise, get a day pass to a gym!
What should do you do if, say, you're running on a trail and you feel yourself getting overheated or nauseous?
L: Okay, don't run on a trail by yourself in the heat, first of all. And if you do, make sure you've told someone your course, and brought a cell phone with you. If you feel yourself getting overheated and nauseous, take a break! Sit in the shade for a few minutes and drink some water. Follow any of the heat exhaustion steps that you can. Try to cool off before you set out for your original destination and only walk back.
Is there a specific time you should limit yourself to when working out in the summer? What are the best times of day to work out?
L: Early in the morning is best, between 5 and 8, or in the evening when the sun is setting.
If it's just too hot to exercise outside or there's a heat advisory in effect, what are some cardio exercises that you can do at home in a small space?
L: [You can run up and down the] stairs, and do squat thrusts, jumping jacks, or jump rope.
What types of spots should you look for in your neighborhood that are safe and effective for working out in? Any places you should try to avoid?
L: Trails are great because they are naturally shaded by the trees, but for safety reasons, it's best to go with a friend. If you're running, I would avoid black top street surfaces, which retain tons of heat and outdoor tracks, which are an invitation to all the sun you can eat. As far as the heat is concerned, shade = good, sun = bad.
How much water should you be consuming while working out in the summer? How often? Should you be drinking sports drinks, or just water?
L: Unless you are someone who is going to be out in the heat for 45+ minutes at a moderate intensity (marathoners, cyclists, other crazy people), I think water is appropriate. Make sure you have had about 16 oz (2 cups) of water prior to the workout. For me, that means about an hour before so I can successfully pee beforehand. During the workout, stop every 10-15 minutes and take a drink. This might be 4 oz, it might be 8. You're obviously not going to measure it out, so be mindful to what your body needs.
After the workout, have another cup or 2 of cold water. If you know your weight and have a scale, you are looking to return to your normal body weight. We often lose a pound or two through sweating. I don't think anyone needs to be too formulaic about this as long as they make a conscious effort to restore fluids before, during and after a workout.
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