As summer is in full swing one of the critical topics is: should we work out during the summer or not? Whether you need to work out during the summer depends on your personal fitness goals and preferences. Exercising regularly is beneficial for overall health and well-being, regardless of the season.
Working out during the summer has many benefits. When it comes to burning calories, warmer weather can help your body burn more calories during workouts and boost your metabolism, one of the greatest benefactors being – the SUN. Together with a calorie deficit, this can be very helpful if your goal is to lose weight. Sunlight exposure during outdoor workouts helps your body produce vitamin D, which is important for overall health (immune function, bone health, preventing diabetes and heart disease). Mood improvement: Exercise releases endorphins, which can help boost your mood, lower stress and enhance your well-being. On the other hand, summer offers a wide range of outdoor activities such as swimming, hiking, biking, and playing sports, making workouts more enjoyable.
It is very important to mention that working out in high temperatures can be challenging as it can lead to an increased risk of heatstroke as extremely high temperatures can elevate your body temperature to a dangerous level. We will offer you some tips to help you stay safe and have a productive workout:
1. Stay hydrated: Drink plenty of water before, during, and after your workout to prevent dehydration.
2. Time your workouts: Try to exercise in the early morning or late evening when temperatures are cooler to avoid the heat of the day.
3. Dress appropriately: Wear loose, light-colored clothing to help keep your body cool. Breathable, moisture-wicking fabrics are ideal for hot-weather workouts.
4. Listen to your body: Pay attention to how you feel during your workout. If you start feeling dizzy, nauseous, or experience cramps, stop exercising and seek shade immediately.
5. Adjust your intensity: In high temperatures, your body has to work harder to cool off, so consider reducing the intensity of your workout to prevent overheating.
6. Use sunscreen: Protect your skin from sunburn by applying sunscreen before heading outside for your workout.
However, if you find it challenging to work in the summer due to the heat, you may consider adjusting your exercise routine by choosing indoor workouts. Ultimately, it’s essential to listen to your body and make decisions that align with your fitness goals and comfort level.
Da li treba vežbati tokom leta?
Leto je u punom jeku a jedno od važnih pitanja koje treba postaviti je: da li treba vežbati tokom leta ili ne? Da li ćete vežbati tokom leta zavisi od vaših ličnih fitnes ciljeva, svakako treba imati u vidu da je redovno vežbanje korisno za zdravlje i blagostanje, bez obzira na godišnje doba.
Vežbanje tokom leta ima mnogo prednosti. Kada je reč o sagorevanju kalorija, toplije vreme može pomoći vašem telu da sagori više kalorija tokom vežbanja i da ubrza metabolizam, a jedan od najvećih pomagača je SUNCE. Zajedno sa regulisanom ishranom ovo može biti od velike pomoći ako je vaš cilj da izgubite kilograme. Izlaganje sunčevoj svetlosti tokom vežbanja na otvorenom pomaže vašem telu da proizvodi vitamin D, koji je važan za celokupno zdravlje (funkcionisanje organizma, zdravlje kostiju, sprečavanje dijabetesa i srčanih bolesti). Još jedan značajan benefit treniranja je poboljšanje raspoloženja: vežbanje oslobađa endorfin, koji poboljšava raspoloženje i smanjuje stres. Sa druge strane, leto nudi širok spektar aktivnosti na otvorenom kao što su plivanje, planinarenje i biciklizam – čineći treninge prijatnijim i zanimljivijim.
Veoma je važno napomenuti da vežbanje na visokim temperaturama može biti izazovno jer može dovesti do povećanog rizika od toplotnog udara, iz razloga što ekstremno visoke temperature mogu podići vašu telesnu temperaturu na rizičan nivo. Ponudićemo vam nekoliko saveta koji će vam pomoći da ostanete bezbedni i produktivni:
1. Ostanite hidrirani: Pijte dovoljno vode pre, tokom i posle treninga da biste sprečili dehidrataciju.
2. Unapred odredite vreme vežbanja: Pokušajte da vežbate rano ujutro ili kasno uveče kada su temperature niže da biste izbegli dnevnu vrućinu.
3. Obucite se na odgovarajući način: Nosite široku odeću svetlih boja koja će vam pomoći da se telo ohladi. Prozračne tkanine koje lako upijaju znoj su idealne za treninge po toplom vremenu.
4. Slušajte svoje telo: Obratite pažnju na to kako se osećate tokom vežbanja. Ako počnete da osećate vrtoglavicu, mučninu ili grčeve, prestanite da vežbate i odmah potražite hlad.
5. Prilagodite intenzitet: Na visokim temperaturama vaše telo mora da radi više da bi se rashladilo, pa razmislite o smanjenju intenziteta vežbanja kako biste sprečili pregrevanje.
6. Koristite kremu za sunčanje: Zaštitite kožu od sunca nanošenjem kreme za sunčanje pre nego što izađete napolje.
Ako vam je pored svih navedenih saveta naporno da vežbate tokom leta zbog vrućine, možete razmisliti o prilagođavanju rutine vežbanja tako što ćete izabrati vežbe u zatvorenom prostoru. Na posletku, od suštinskog je značaja da slušate svoje telo i donosite odluke koje su u skladu sa vašim fitnes ciljevima i nivoom udobnosti.
Autor: Dušan Stevanović, Fitness Supervisor
