We have already had some nice summer days with temperatures in the upper part of the twenties. The summer holidays are just around the corner or maybe already started. Many people associate summer and holidays with relaxation, lots of sun and maybe a little extra goodies. The training is usually put on hold, but summer and holidays really mean plenty of time to train. It is important to enjoy and relax, but remembering to exercise a little only makes the relaxation and enjoyment of the long summer days even more priced.
Studies from the University of Texas at Austin show that, for example, a week of complete rest has no effect on endurance. This is good news for many, not just in the summer. Prolonged time of inactivity shows completely different results. After two to three weeks, a well-trained athlete loses approx. 7% of its maximum oxygen uptake (VO2max). After the first month, it falls further, but not as dramatically as the first month. A little half an hour a day works wonders, and however, it does not take much training to keep oxygen uptake at bay. After all, the week has 336 half-hours and a 6-7 of them you can set aside for exercise, right?
Imagine if we get a Norwegian "dream summer". When I say Norwegian dreams summer, I mean nice, warm sunny days. On such days, it makes sense to pay attention to the summer heat. It is not often that it is so hot that it is dangerous to exercise, but physiologically the body is affected by the heat in many ways. Already around 25 degrees, the heart is loaded 3-6% harder than, for example, 12-13 degrees. This is because the heart has to work extra hard to get blood out to the muscles. And not least out to the skin to increase sweat production, which is the body's cooling system.
The most important consideration to take is that one does not become dehydrated. Drink a glass of water with every meal and preferably a little extra before exercising. If the run is over 60 minutes, it goes without saying that you have a drink. Feel free to drink every 15-20 minutes, and preferably sports drinks on long trips so that you get in salts and other minerals. A good old-fashioned advice is to pee every three hours.
Avoid exercising when it is warmest and feel free to exercise in shady places so you avoid both UV radiation and the worst sunburn. The training effect is not affected by when in the day you choose to exercise, but it is important to listen to the body's signals, as well as symptoms such as dizziness, stomach upset, lethargy and headaches. This can be a good indication that it is too hot or you are very dehydrated and tired.
It is a nice running temperature early in the morning, and a normal run of up to an hour can well be done before breakfast and on an empty stomach. It is also great to have done the training so that one can participate in social activities throughout the day. And not least, you have a good conscience.
A short run is better than none. If you make exercise a habit, you will notice how good it is that you can relax during the holidays and at the same time feel fit. It's just a matter of getting out - a workout is 25% sweat and 75% willpower.
