Warm up and stretching even in midsummer

Muscles should also be stretched in the summer before the sport

07/17/2014

In midsummer, there are a few special things to consider in sports activities to avoid health risks. In a recent press release, the German Green Cross (DGK) has put together twelve tips for training at high summer temperatures. Here, the DGK also corrects a very common misconception. „Anyone who thinks when it's hot, you do not have to warm up and stretch is wrong“, so the announcement of the DGK in Marburg.

According to the experts has „the outside temperature does not affect the muscles“, which is why warm-ups and stretching should always be used before the sport, otherwise there is a risk of strain. Furthermore, it should be noted that at high temperatures, the performance is initially generally reduced. „So that you do not harm the body, you should reduce your training load so far that you still feel power reserves afterwards“, explains the DGK. The heat tolerance was however „mainly a matter of habituation and adaptation usually a relatively fast process.“

Sport at high summer temperatures
According to the DGK statement, it can be assumed that after about ten days' stay in the heat about 90 percent of the maximum possible increase in heat tolerance can be achieved. Due to the increased blood volume and the increased sweat production (at the same time less electrolyte content of the sweat) „It is better to keep the body core temperature at a low level“, reports the German Green Cross. However, react „every athlete is different on physical performance in heat, some tolerate the heat better, others less.“ For example, it has been noted in runners that small and light people seem to be better able to withstand the stresses of intense heat than large and heavy ones. „In addition, people with low body fat, low age and a good state of training seem to get along better with heat“, explains the DGK.

Also observe sun protection during sports
The experts continue to report that before training in any case should be drunk enough and also to look for light, airy and light clothing and appropriate sun protection. Be here „Fatty creams for athletes, however, unsuitable“, this one „Clog pores and hinder sweating“ can, explains the DGK. Sunscreen in the form of light lotions or fat-free gels are therefore better. At an outside temperature of 25 degrees Celsius, the training is already a high requirement for the body and from 30 degrees endurance sports should be operated only in the shade (for example, jogging in the woods), so the message from the DGK on. Significantly increased ozone levels are a reason to completely abstain from outdoor sports, where the updated daily values ​​can be found on the website of the Federal Environmental Agency.

No ice-cold shower after sports
Since in midsummer the temperatures are usually lowest in the early morning hours, the DGK recommends to use this period for the physical activities. „If you want to go jogging in the evening, you should start as late as possible“, reports the DGK on. Although the temptation is great, according to the experts, after the sport no ice-cold shower should be taken, because this could lead to cardiac arrhythmia. Here, the DGK advises the body „Post-sweat phase of about fifteen minutes“ to treat and afterwards „to take a shower with a perceived as pleasant water temperature.“ (Fp)