Are There Times When it Really İs Too Hot to Exercise Outdoors? Photo Gallery
Michele olson, Phd, professor of exercise science at auburn university at Montgomery in alabama, a Fellow of the american College of Sports Medicine and a certified Pilates instructor, weighs in: “Yes. At temperatures above 90 degrees, the chance for heat cramps, heat exhaustion and heat illness rise dramatically,” she says. “And if the humidity is very high, even a lower temperature can be problematic. So it’s best to consider the heat index [a measure that takes into account both air temperature and relative humidity] and avoid exercise outdoors when the temperature is above 90 degrees or the heat index is above 90.”
Even then, some people should not risk exerting themselves outdoors even when temperatures are lower. “Older people, youth and those with any medical conditions such as hypertension, diabetes and heart disease are also at greater risk as are people who are not fit, are not used to being outdoors or are new to a hotter climate,” she says.
Here are Dr. Olson’s tips for staying cool and fit this summer:
Consider the type of workout. “The more vigorous the exercise—such as running, playing singles tennis, etc.—the more heat your body will create from the inside and the higher the risk of heat illnesses,” she says. “Less intense exercise such as Pilates, traditional yoga or tai chi will pose fewer dangers, especially if done in the shade.” avoid exerCising in the late afternoon, when the heat absorbed by the earth can make it the hottest time of the day.
drink half a bottle of water 20 minutes before you work out, she advises. Continue sipping about a quarter of a cup of cold water every 15 minutes throughout your workout.
use Cold towels to wipe away sweat. On very hot days, shorten your workout duration by 10 to 15 minutes, Dr. Olson says.
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