BENEFITS OF PHYSICAL ACTIVITY AND RECOMMENDATIONS FOR TRAINING IN SUMMER
Being physically active during the summer not only helps you stay fit but also offers numerous physical and mental benefits. Here are the main advantages and some tips for safe and effective training during the warmer months.
Benefits of physical activity
- Improved Cardiovascular Health: Regular exercise strengthens the heart, enhances blood circulation, and reduces the risk of cardiovascular diseases.
- Weight control: Staying active helps burn calories and maintain a healthy weight, crucial for preventing obesity and related complications.
- Increased strength and endurance: Regular training builds muscle strength and endurance, boosting overall physical performance.
- Enhanced mood: Physical activity triggers the release of endorphins, also known as “happy hormones,” which alleviate stress and anxiety, thereby improving mood.
- Boosted Immune System: Moderate exercise strengthens the immune system, aiding in fighting off infections and diseases.
- Improved sleep quality: Regular physical activity can regulate sleep patterns, promoting deeper and more restful sleep.
Recommendations for training in Summer
- Stay hydrated: Drink water before, during, and after exercise to prevent dehydration. For prolonged or intense workouts, consider sports drinks to replenish electrolytes.
- Avoid peak heat hours: Exercise early in the morning or later in the evening to avoid the hottest times of the day, typically between 10 a.m. and 4 p.m.
- Choose appropriate clothing: Opt for lightweight, breathable, and light-colored clothing that reflects heat and allows sweat to evaporate. Technical fabrics are beneficial for their moisture-wicking properties.
- Sun protection: Use sunscreen with a high SPF, wear a hat, and sunglasses to protect against harmful UV rays, even on cloudy days.
- Adjust workouts: Reduce the intensity and duration of your workouts on exceptionally hot days. Listen to your body and modify your exercise routine accordingly.
- Seek shade: Select shaded routes or areas with natural cover, such as parks with trees, to minimize direct sun exposure.
- Maintain a balanced diet: Eat a diet rich in fruits, vegetables, and lean proteins to support muscle recovery and enhance overall performance.
- Recognize signs of Heat Stress: Be aware of symptoms like dizziness, nausea, and excessive sweating, which indicate heat-related stress. Seek medical assistance if necessary.
Staying active during the summer allows you to maximize the season and enjoy all the benefits that exercise brings to your health and well-being. Don’t let the heat deter you. Keep moving and stay active!
