Fit even in the heat?
Some love them, others prefer cooler temperatures. What is the best way to deal with the heat?
For the European phenotype, temperatures around 15 to 20 degrees are ideal when it comes to (sporting) performance. Below this temperature the body has to generate energy to maintain the core body temperature, which manifests itself in trembling. If the temperature is above this, it tries to cool down with sweating and the associated evaporative cooling. This is particularly problematic in sultry heat, because the sweat can evaporate less well or not at all. In addition, the blood vessels are dilated, so that the heart has to pump more and we are less able to perform.
These processes are controlled by the brain. Between the brain stem and other brain regions, such as the hypothalamus and temperature sensors throughout the body, complex and not yet fully understood mechanisms take place that regulate our heat balance.
Extreme heat is therefore not only a challenge for our body, but also for our brain. If you have to concentrate on something in extreme heat, you will quickly notice that you will also tire more quickly in your thoughts and need more breaks. Especially in professions where safety is an issue, this must be taken into account.
Basically, you can arm yourself well against heat. In addition to the generally known dietary tips to drink more and eat more easily, exercise is the best way to be more resistant to heat in the long term. Here, endurance training is the method of choice because it increases our blood volume and increases the beat volume of our heart. In addition, the vegetative nervous system, which also influences the processes of heat regulation described above, is also well trained.
In hot weather we recommend loose training at the end of the day when the heat is not yet or no longer so great. Apart from that, the UV radiation of the sun is also no longer so dangerous. If you are one of those people who sweat a lot and exercise a lot, it is advisable to take isotonic drinks, such as apple juice with tap water or commercially available mixtures.
If you have any questions, please contact: fgonline@fitnessgoesoffice.com