On hot days: should I skip training?

The thermometer shows temperatures of well over 30 degrees.

On hot days: should I skip training?

The thermometer shows temperatures of well over 30 degrees. And the training plan shows that a sports unit would actually be due today. And now - sweat or skip?

If the sweat is already running without much physical exertion, it is clear to many: Sport does not have to be today. But not everyone likes to thin out their training plan when hot days intervene.

"Those who skip training too often may not achieve their own training goals or even experience regression," says Andreas Barz, who teaches at the German University for Prevention and Health Management (DHFPG). According to the sports scientist with a focus on health sports, you don't necessarily have to give up sports on hot summer days. But you should be careful not to overload your body. With these tips you can:

Find cooler times and places

On hot days, training is best done in the cooler morning or evening hours, says Barz. If you roll out the sports mat outside, look for a shady place. The principles on hot days - drink enough and protect yourself from the sun with sunscreen and a hat - apply all the more to sports.

Or you can choose a place for training where you can forget that the heat is brewing outside: the gym. "Here you are not only protected from the sun, but you often also find air-conditioned rooms," says Barz.

turn down the intensity

It is better to keep your hands off particularly long or strenuous sports units in the heat. According to Barz, this leads to an additional increase in body temperature. And that means even more strain on the body, which is already busy not overheating at high temperatures. "Strengthening exercises are more suitable, since the increase in body temperature is not so great here," advises Barz. These can be exercises with your own body weight such as push-ups, squats or lunges.

If you want to train strength and endurance, you can do 20 repetitions or 45 seconds on hot days. Important: Take a short break after each training set.

Shift training to the water

Barz has another tip for everyone who wants to train their endurance but doesn't want to jog in the blazing sun: move the training session to the swimming pool. Those who don't just want to do their lengths there can book an aqua jogging or aqua fitness lesson.