The coach talked about safe training in the summer

With the onset of summer, many people move their classes to the fresh air, but high temperatures require a special approach to physical exertion in order to avoid heat stroke and dehydration. Artem Opalnitsky, DDX Fitness network coach, told Izvestia about the rules of safe training in hot weather on July 3.

The expert recommends planning workouts in the morning before 10:00 or in the evening after 18:00, when solar activity decreases. At this time, the risk of overheating is minimal. A prerequisite is sufficient fluid intake: during classes, you need to have water or an isotonic with you to replenish moisture and electrolyte losses.

"Light-colored light-colored clothing made of synthetic materials dissipates heat and moisture better than cotton. Do not forget about a hat and sunscreen with an SPF factor of at least 30," the coach warned.

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If the first signs of malaise appear (weakness, nausea or dizziness), training should be stopped immediately.

Eating in the heat should remain balanced, despite a decrease in appetite. The trainer advises to include seasonal vegetables and fruits in the diet, as well as a sufficient amount of proteins and healthy fats. Refreshing smoothies can be a great snack option, combining thirst quenching and vitamin saturation.

Some types of physical activity are particularly dangerous in hot weather. These include long runs under the scorching sun, high-intensity interval training (HIIT), long-distance cycling, and team games during the midday hours. For those who can't stand the heat, the best solution is to train in an air-conditioned gym with a temperature of +20... +23 degrees.

"Summer fitness can be safe and effective if you choose the right time, place, and intensity of exercise. Listen to your body, follow the drinking regime, and physical activity will bring only pleasure and benefit," concluded the specialist.

Earlier, on June 25, Anastasia Ozhgikhina, associate professor of the Department of Sports Management at Synergy University and an international hatha yoga instructor, said that yoga and meditation, as ancient practices, help establish a connection between body and mind, helping to reduce stress and restore internal balance.