Summer fitness: how not to hurt your health
Summer is the perfect time for fitness and outdoor sports. No matter how modern and cool the gym would be, it just cannot be compared with the workout in the park or on the bank of the river. Another issue is that summer heat can be harmful. Therefore, time for training should be carefully selected.
Running lovers should pay attention to.
It is important to exercise with caution in order to avoid injury. If you decide to start running, then you should not immediately try to run a marathon. Start with fast walking - this is also a physical load that will help a person without sports training to get rid of extra pounds. Think of the time and place where you are going to run or walk. If the air temperature is above 25 ° C and humidity above 50%, the pulse will increase by 10% more than when running during the cold season. Therefore, if you do not have an experience in running for at least 3-4 months, then you need to start carefully and gradually. And a reliable friend to you will be pulse oximeter - a device for monitoring the pulse and oxygen saturation of blood.
Weight training lovers in the summer keep to the regime of strength endurance. Turntables and bars in the open air can be found in every city and even countryside: or the same school sports ground. If there is an open-air gym in your town or village, do not try to make maximum exercises with a lot of weight and minimum repetitions in hot weather, as you used to do in the gym with air-conditioning. The best thing is to choose exercisers with a lighter weight, but to make more repetitions.
What can cause wrong exercising?
There is a number of physical exercises that can be traumatic both for women and for men. These are weight training with a heavy load, improperly done exercises, long intensive jogging. If the aerobic load (mainly performed for weight loss) is performed, regardless of the state of health, pulse rate, then you can cause problems with insufficiency of the heart and blood vessels. Therefore, any physical activity should be adequate, and the training program should be properly planned.
Incorrectly performed exercises lead to injuries and can cause pain in different parts of the body. And this is not the delayed onset muscle soreness, which is common for beginners or when you perform completely new exercises. If you do not do anything, the muscle pain usually lasts for about 3 days.
How to distinguish muscle pain from the injury?
The first occurs after heavy physical exercises or people with poor physical training who have recently been engaged in sports. Also, muscle pain may occur after a few hours or even a day after the workout: this pain is called delayed onset muscle soreness. Such pain is caused by microtraumas - the breakdowns of muscle fibers. The benefit of such microtraumas is to activate the secretion of hormones, with the help of which healing is stimulated and the inflammatory process in the muscles is suppressed. As a result, we have an increase in muscle mass.
If such microtraumas in the muscles are not healed, then the next intense physical activity can be harmful. And with an excessive amount of workouts, physical exhaustion may occur. If the muscles ache very strongly and for a long time, or if you have a swelling in your arms or legs, you should urgently consult with a traumatologist: muscles may have been damaged, and they need to be restored with the help of medical procedures and remedies.