Outdoor Pilates in a Heatwave
We are in the middle of some very hot weather. Outdoor Pilates classes get very quiet during hot weather. Is this because people are making the most of this glorious weather or because they are just zapped of energy? We are not used to this weather, so it takes us by surprise, and we don’t know how to fuel and look after our bodies as well.
Outdoor Pilates in a Heatwave
What to watch for
The heat index is a measure indicating the level of discomfort the average person is thought to experience as a result of the combined effects of the temperature and humidity of the air. Generally, when the heat index is over 90°F, you should use extreme caution when heading outdoors for activity or intense exercise. Keep in mind that different people might have a different threshold, so it’s important to pay attention to your body.
Three degrees of trouble
There are three types of heat-related illness:
Heat cramps present during or after intense exercise sessions as an acute, painful, involuntary muscle contraction. If you are experiencing cramps, you need to supply your body with more water and electrolytes.
Heat exhaustion occurs most frequently in hot, humid weather. At its worst, it’s difficult to distinguish heat exhaustion from exertional heat stroke without measuring rectal temperature. People with heat exhaustion present with pallor (pale) skin, heavy sweating, dizziness, headache, decreased urine output and a core body temperature generally ranging between 36°C (97°F) and 40°C (104°F).
If you are experiencing heat exhaustion, it’s important to move into a cooler environment, preferably with air conditioning, and rest. Drink plenty of water or electrolytes and, if possible, get into cool water to alleviate symptoms.
Heat stroke is similar to heat exhaustion but more serious. People often display the same symptoms but have a higher core temperature, over 40°C (104°F).
If you suspect you are experiencing heat stroke, you need to get out of the heat or, at the very least, out of the sun and into the shade. Remove clothing, drink water and/or electrolytes and get into cool water or an ice bath. If available, a cooking blanket or damp sheet can be helpful. If symptoms don’t subside or escalate, which could result in a loss of consciousness, seizure, or rapid heart rate or breathing, seek emergency medical attention.
Top Tips to do Pilates in Hot weather
Time of day
If you are fortunate to belong to a studio with air conditioning, then it doesn’t matter when you train. If you practice at home then why not take your mat outside, early morning is wonderful and cool and can set you up for the day or find a shady spot and do it there. Great ways to beat the hot weather and get your Pilates done.
Drink plenty of water
Before during and after your Pilates class/practice. You might not think it’s important for Pilates, but you’d be amazed how much you sweat. A good hydration test is the color of your pee; the darker it is, the more water you need.
Clothing is so important
Yes, even for Pilates. You need layers, things that are comfortable. If the venue you train in is a fitness studio and has no air conditioning this is so important. Especially if you get sweaty, it’s important to wear the right clothes i.e. sports bra that won’t chaff, vest tops and leggings/shorts.
It’s important to keep your regular practice going but you might have to make a few changes. Make sure you listen to your body; change the time of day you practice or do a shorter Pilates practice session. That’s where the Chaise Fitness could be the perfect answer in this weather, anytime, anywhere and only 10 minutes.
ChaiseFitness in Upper East Side
At ChaiseFitness, we believe that anyone can be fit—no matter what skill level or body type. This belief inspired the creation of our patented Reinvention Method, which is for everyone—the athlete, the dancer, the beginner, the advanced, the rebuilder. We blend Pilates, ballet, and strength training and equip you with a chair and overhead bungees so that you work out all your muscles every time. We are located in Upper East Side in Manhattan. For more information, you can contact us at (973)996-2063, or visit our website.
