Since it’s 22 degrees outside right now (in Atlanta, Georgia, often dubbed "Hotlanta") and the predicted low for tonight is 16, with a high of only 34, then it seems appropriate to mention that cold weather exercise & hot weather exercise have different challenges . That’s beyond the obvious, of course, of outside temps and what to wear. But we need to do both if we’re going to lose weight and stay in shape so therefore we need to know the precautions for each.
Cold weather can be extremely dangerous especially in the area of the head. Ears allow cold into the body plus they’re thin and need to be protected with either ear muffs or some kind of ski hat.
The back of the hands are also a vulnerable part, especially the outside, since often our hands are flexed and the palms are usually warm but they definitely need protecting. If not the price will be stiff aching fingers and hands.
Ankles can also be vulnerable to very cold weather. Many times there is a space between the socks and the cuff of your pants. This means cold air can get at our thighs and cause discomfort and stiffness. Many people wear longer socks but if your socks are not covered by the cuff of your pants they will only fall down and be useless.
There is even more need for caution when the weather is hot. Heat exhaustion and heat stroke are no joke and can easily occur if we’re not careful. The only time I ever fainted in my life was playing tennis on a summer afternoon. Suddenly I was nauseated, everything went black and the next thing I knew I was propped up against a fence with the other players gathered around me. I had no idea of how I got near the fence and I was careful never to let that happen again.
How can we prevent heat exhaustion? One precaution is to wear lighter colored clothes. That’s because they reflect sunlight rather than absorbing it and making us hotter. It’s also a mistake to wear tight clothes if you’re out in the sunshine. Time your workouts for the earlier morning or early evening and avoid the hottest part of the day. Also be sure to get lots of water.
Many have often recommended extra salt when exercising in the heat. However it seems that that is not a good idea. Instead, if you’re outside in the sun, take a break every few minutes and drinks more of your water. Be alert to any signs of fatigue, headache or unusual discomfort. Heat exhaustion can be present before you even know it
Don’t wear a wisp wristwatch during hot weather exercise. Some watches are made for heat and exercise and they will most likely not be damaged by excessive sweat, however it’s just another spot for you to retain heat. Not a good idea
The main difference between cold weather exercise and hot weather exercise is the time of day. The sun is hottest from roughly 10AM till 3PM and it can be exceedingly high at 4PM & 5PM. Working out in during these times is a good idea in the cold weather – and a bad idea in the heat. Remember our goal is to be lean and healthy not to pass out.
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