Exercising in the summer should be approached with some caution and planning
The added thermal load of the bright,
warm sunshine also increases
the
stress on the heart, especially during
activity. As the heart works
to provide
blood and oxygen to the exercising
muscles, it must also
shunt blood the
skin where it can be cooled by the
evaporation of our
sweat. In addition,
for every degree the body's internal
temperature
rises the heart beats
approximately 10 bpm faster. Exercise
plus higher
body temperatures and
the added work of shunting blood for
cooling can
dramatically increase the
stress on the heart during an exercise
session
in the heat of summer.
When exercising in the summer, it is
wise to exercise in the cooler
morning
or evening hours to minimize the thermal
stress. On hot, humid
days it is best
to slow your normal exercise pace too.
Monitoring of
your exercise heart
rate and staying within the ranges
prescribed by
your exercise physiologist
or rehabilitation staff will help you adjust
your exercise level for the added
thermal load and avoid overtaxing the
heart. If the temperature is above 80° F
and the humidity above 80%,
it's best to
postpone outside activity until things
cool off.
If your exercise session will be longer
than 30 minutes, maintenance
of hydration
(fluid) is also important. Drink 8-12 oz.
of water 20-30
minutes prior to exercise
plus 6-10 oz. additional every 30 minutes
of
exercise to help prevent dehydration.
For most individuals, water is an
acceptable fluid replacement. Unless
your exercise sessions exceed an
hour
and your fluid and electrolyte loss is
extensive and chronic,
sports drinks
add unnecessary sodium and calories.
Remember too to dress for the
temperature and the activity. Rubber
suits or long sleeved sweat-suits, that
prevent evaporation of sweat,
interfere
with the body's ability to cool itself and
can raise body
temperatures to
dangerously high levels. Wear loose
fitting cotton
t-shirts, shorts and a
brimmed hat when exercising outside
in the
summer. Be heart-smart, stay
active and reap the benefits of regular
exercise all year round.
(my.clevelandclinic.org)
