Training in extreme heat or extreme cold

As your health is very important to us, we want to caution you not to exercise outdoors in extreme temperatures in summer and in winter. High temperatures and direct sunlight can cause serious circulatory problems, sunstroke or other damage to your health. Possible symptoms are nausea, dizziness, headaches, cramps and even disturbance in coordination and consciousness. When exposed to extreme heat, the stress on the body is so high that it cannot harness training stimuli to convert into gains. Therefore, when temperatures rise in the summer, choose cool indoor locations and the morning or evening hours for your training session. Especially early in the morning is a suitable option, since the air is coolest and freshest. Also don´t forget – regardless of whether you exercise or not – drink an additional liter or more each day.

But even in winter caution is required: In extreme cold far below zero degrees Celsius you should not exercise outdoors. Very cold air triggers a kind of inflammatory stimulus in the respiratory organs, which makes them extremely vulnerable to infections of any kind up to pneumonia. If you feel a kind of pain or get a cough when breathing, it is a sure sign that your airways do not tolerate the cold. In this case, you should not exercise in the open air under any circumstances. Also, the risk of frostbite e.g. in the face or hypothermia in general is increased significantly. If possible, choose midday to exercise in winter. Apart from being the warmest part of the day, noon also presents the best time to receive a maximum dose of sunlight. This will stimulate the production of vitamin D, which is relatively difficult in winter. Additionally, it will also elevate your mood! In our article on tips for training in winter you’ll find more helpful hints.

**Individual results may vary. Every person has unique experiences, exercise habits, and eating preferences, and will apply the given information according to their personal situation.

The services and information provided in the context of Freeletics and Freeletics services are neither medical nor a medical consultation. They neither represent a substitute for a medical examination or treatment. If you have any specific questions or doubts about health related matters, we recommend consulting a physician, physiotherapist, dietician or healthcare provider. Please also consider our health information in paragraph 4 of our Terms & Conditions.

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