Sun and sport, all the precautions to take for training under the sun

Sun and Sport

Sun and Sport are a winning combination, but you need to know how to protect yourself in the right way. If you don’t want to give up your walk even on the hottest days, if you are an avid runner who doesn’t let the heat stop you or if you love training outdoors to combine sport and tanning, this is the article for you.

Many athletes don’t use sunscreen for many reasons: there are those who think it makes you sweat, those who don’t think it’s useful because you don’t burn while running and those who are simply a bit lazy.

But if you are going out for a walk, a run or a workout session in the park it is very important to use a good sunscreen.

Sun and sport: all the rules to respect

Every time you tackle a sporting discipline, you have to prepare as best as possible. It is important to choose the right shoes, technical clothing and, in the case of outdoor sports, good protection. But what are the precautions to take in case of outdoor sports? Let’s see them together:

Every time you tackle a sporting discipline, you have to prepare as best as possible. It is important to choose the right shoes, technical clothing and, in the case of outdoor sports, good protection. But what are the precautions to take in case of outdoor sports? Let’s see them together:

  •  The right times

Never go out to train during the hottest hours of the day. The ideal would be the first morning or evening. Never from 11am to 4pm.
Increasingly, forecasts of the degree of  solar radiation are published in newspapers alongside weather forecasts.

  • Clothing for sports under the sun

It is important to protect the skin not only through sunscreen but also with the use of physical barriers. Choose T shirt, hat and sunglasses. As for clothing, opt for technical garments capable of reflecting the sun’s rays more without making you sweat excessively. Remember that a dark, technical fabric that can stay dry protects you much better than a white (or otherwise light) cotton garment.

  • Sun and outdoor sports, pay attention to the location!

Not all outdoor sports are the same. If you train on earth, in a lawn or on concrete you still have to protect yourself but you risk less because these are surfaces that reflect the sun’s rays little. Snow, ice and sand, on the other hand, have a mirror effect that accentuates the sun’s rays. In this second case, remember to apply your sunscreen often.

What to do to protect yourself from the sun?

Sun and sport

Summer sports: calories burned

It is important to dispel a myth: it is not at all true that the more you sweat, the more you lose weight! Read everything you need to know about the combination of sweat and workout here . But, despite this, remember that it is very important to restore the fluids lost through sporting activity. Read the article: Water, how much and what to drink to find out more.

If you are curious to know the calorie expenditure of the main sports practiced in summer, here they are:

  • Beach volleyball: 125 kcal
  • Walking: 181 kcal
  • Rowing: 402 kcal
  • Cycling: 225 kcal
  • Running (8.5 km/h): 315 kcal
  • Gymnastics: 149 kcal
  • Golf: 190 kcal
  • Swimming (backstroke): 380 kcal
  • Breaststroke swimming: 365 kcal
  • Freestyle swimming: 350 kcal
  • Water polo: 429 kcal
  • Table tennis: 153 kcal
  • Rowing: 235 kcal
  • Tennis: 240 kcal
  • Windsurfing: 158 kcal

These are the calories consumed in approximately half an hour of non-competitive sport. If you are looking for ideas for training in water, read our article Water: exercises for training on holiday (Sun and sport)

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