Exercise Guildelines In Different Enviroments

Exercise Guildelines In Different Enviroments

Climate plays a key role in a person's ability to do vigorous exercise. Failure to adjust your exercise training according to the environment can have adverse effects on your health.

You might get sick because of hypothermia, altitude sickness, heat exhaustion, exercise-induced asthma or heat stroke. Below are some of the guidelines that you can follow to keep yourself injury free while doing exercise in different climates.

Exercise guidelines in hot and humid environment.

  • Start your workout routine with lower intensity and try to acclimate yourself properly to heat and humidity over 7-14 days.
  • Drink plenty of water before, during and after exercise sessions. Check your urine color before starting a workout. Your urine should be clear to pale yellow. If your urine color is darker, then that means your body is dehydrated.
  • Do not drink caffeine or alcohol. They increase blood flow to the skin and increase your risk of dehydration.
  • Stay cool by taking frequent breaks in the shade. If possible do your exercise in a shaded or air-conditioned area. Schedule your workout during the coolest parts of the day.
  • Wear breathable workout clothes like cotton.

Exercise guidelines in extreme cold

Prolonged exposure to cold may result in hypothermia and frostbite. Hypothermia is dangerous because you may not know it's occurring until it's too late. Very cold environments can also cause physiological stress to the body. Heat conservation is the main goal when exercising in cold climates.

  • Keep yourself hydrated.
  • Wear layers of proper clothing that can conserve your body heat. Have extra protection for your fingers and toes as they are prone to frostbite. Cover your head.

Exercise guidelines at altitude

As altitude increases, the level of oxygen in air decreases. The lower pressure of oxygen in the air results in less oxygen in the blood and the muscle tissues. Also, air temperature decreases by about 2 degrees Fahrenheit for every 500 feet and the air gets drier. At higher altitudes, there is increased risk of solar radiation. Many individuals experience headaches, nausea, irritability, labored breathing, weakness, dizziness, insomnia, and a decreased cardiovascular capacity when at higher altitudes. This is referred to as "altitude sickness"

  • Get yourself properly warmed up before starting your workout. Lower the intensity of your workout by at least 25%.
  • Keep yourself hydrated and avoid alcohol and caffeine.
  • If you start showing signs of altitude sickness descent to a lower altitude.
  • Wear layers of proper clothing that can conserve your body heat. Have extra protection for your fingers and toes as they are prone to frostbite. Cover your head.