Navigating Summer Heat for Outdoor Workouts in Summerlin, LV
As summer starts winding down in Summerlin, Las Vegas, the temperature may still be hot but the opportunities for outdoor workouts are becoming increasingly feasible. In this blog, we’ll explore how to navigate the heat and embrace the benefits of outdoor training, while ensuring you stay safe and hydrated.
Why Exercise Outdoors?
Exercising outdoors brings a myriad of benefits, including improved mental well-being, a boost in Vitamin D from sunlight, and a natural change of scenery that can be incredibly motivating. The varied terrain and wind resistance also add unique elements to your workout, making it more challenging and engaging compared to indoor activities.
Beating the Heat: Early Mornings and Late Evenings
While summers in Summerlin, Las Vegas are notably hot, one advantage to early morning and late evening workouts is reduced UV exposure. The sun’s rays are less intense during these times, offering a safer environment for outdoor activities and exercise. While the temperature may not always significantly drop during our summer months, the lowered UV levels provide a more forgiving setting for your outdoor workouts.
The Advantages of Training in the Heat
Exercising in hot conditions isn’t just a test of willpower; it comes with a set of physiological benefits that may surprise you. Research has demonstrated that warm-weather workouts can expand your blood plasma volume, thereby enhancing your cardiovascular health. This increased volume helps to regulate core body temperature more efficiently. Moreover, hot weather training can lead to reduced levels of blood lactate due to increased cardiac output. Interestingly, training in the heat can even improve your performance in cooler conditions. “The increase in plasma volume from heat acclimation may lead to better endurance and longer lactate threshold when returning to cooler or normal training temperatures.” Roger Adams, PhD
Heat Acclimation: The Adaptation Period
Before you start reaping the benefits of training in the heat, it’s important to note that your body needs time to adapt to the higher temperatures. Typically, it takes about 7 to 14 days for the body to acclimate to the hot climate. During this period, your body undergoes various physiological changes, such as improved sweat response and more efficient cooling mechanisms, to cope with the heat. Therefore, if you’re new to training in warm conditions, it’s crucial to take it slow initially and give your body the time it needs to adapt.
Safety Precautions
- Stay Hydrated - Keep a bottle of water handy, and consider bringing electrolyte-packed beverages for longer sessions.
- Wear Appropriate Gear - Choose lightweight, breathable clothing that can help wick away sweat.
- Sun Protection - Don’t forget a hat and sunscreen to protect against UV rays.
- Monitor Yourself - Pay close attention to how you feel. If you start feeling dizzy, nauseous, or excessively fatigued, it’s time to stop and seek shade.
Who Should Avoid or Limit Heat Training
While training in the heat offers a multitude of benefits, it’s not suitable for everyone. Certain groups should exercise caution and consult a healthcare professional before engaging in heat training. These include:
Older Adults: Aging can affect the body’s ability to regulate temperature, making older individuals more susceptible to heat-related illnesses. Older adults may also have chronic medical conditions or be on medications that interfere with the body’s response to heat, temperature control, and sweating capabilities. However, it’s worth noting that heat tolerance can vary among older individuals based on their level of aerobic fitness. Those who maintain an active lifestyle, tailored to their fitness level, may experience reduced vulnerability to heat.
Individuals with Chronic Medical Conditions: Some individuals may have medical conditions that weaken their immune system, making them more susceptible to adverse reactions triggered by extreme heat. Additionally, those with chronic conditions like heart or respiratory issues may find it difficult to adjust to higher temperatures and should consult their healthcare provider before engaging in heat training. Participating in such training could exacerbate their existing conditions.
Pregnant Individuals: Individuals who are expecting may find it challenging to maintain proper hydration in high-heat conditions and may struggle to regulate their body temperature effectively. Elevated core temperatures could pose risks, such as complications during pregnancy or potential birth defects.
Always prioritize your well-being and consult a medical professional to determine if heat training is a suitable option for you.
Fight Flow Fitness: Your Go-To for Outdoor Training
At Fight Flow Fitness, we provide customized Muay Thai, strength & conditioning, and kettlebell training sessions tailored to fit your needs. Whether you prefer early morning workouts at the park or sessions in your own space, we’ve got you covered. All you need is a small workout area and boxing gloves to embark on a transformative fitness journey that aligns with your lifestyle. As the summer season winds down, we’re opening up more opportunities for outdoor training. Outdoor workouts in Summerlin, Las Vegas, offer numerous health benefits and a refreshing change from your regular workout routine, as long as you take the essential safety precautions. Choose Fight Flow Fitness for an experience that is both safe and invigorating.