After exercise, how do we deal with body heat?
A few weeks ago, I took a regular fitness class. One day, the air conditioner in the gym stopped working. At that time, I was sitting outside the hallway of the gymnasium waiting for class, sweat dripping from my chest. At that time I was thinking, how can I take a 75-minute fitness class? I want to know that I am already very hot, and the idea of skipping and squatting is unimaginable.
At the moment of class, the weather was too hot. There are others in the class who seem to be equally frustrated by the sultry temperature. They sweat a lot and constantly wipe the eyebrows, arms, chest and almost all visible skin sweat. However, some people don't seem to feel hot, just like in an air-conditioned room. Of course, if you look closely, everyone is sweating, but it seems that I sweat so much heat. I can't help but wonder why I personally seem to be having difficulty dealing with calories.
How our body processes heat
In order to understand why I am passionate about high temperature sports, I first want to understand some basic knowledge that the human body can actually stay cool in a high temperature environment.
Dr. Stephen S. Zhang, professor of kinesiology at Brooke University in Canada and author of "Advanced Environmental Exercise Physiology", explained that the human body releases heat through some key energy exchange processes. These include radiation, convection, conduction and evaporation, all of which depend on the temperature gradient between your body and the surrounding environment. When the temperature is lower than your body temperature, you can release heat through the first three methods (we will evaporate in one minute). "The hotter the environment, the smaller the temperature gradient, so these paths become infeasible.
When the surrounding air is really hot, the main way the human body emits heat is sweating and evaporation. "Sweat causes your body to produce it on the skin, and then the body heats each droplet and turns it into water vapor." When water vapor or steam evaporates from the human body, it produces a cooling effect. But this process does not depend on the temperature gradient, but on the difference in humidity between the skin and the air. "That's why high humidity is a challenge. You may sweat a lot, but the sweat does not evaporate, so you are just dehydrated. It drips from your body and makes you uncomfortable.
How to feel more comfortable in high humidity
Have a moisturizing plan, have as much airflow as possible, and consider the clothes you choose, that is, drink cold water before performing hot exercises, and even put an ice pack on your neck to cool your body after exercise. Then exercise again. When you are particularly thirsty, please take frequent breaks and drink water, and then ask your coach if you can use a fan to circulate the air and wear light and breathable clothes.
Of course pay attention to safety. May feel stuffy and uncomfortable as part of the adaptation process. Discomfort conditions are symptoms of heat stress, such as mood changes, confusion or confusion, decreased coordination, breathing or hyperventilation at a given exercise level (you breathe hard), the heart rate is higher than normal or breathing faster than normal normal. Zhang said all of these are early signs that heat is putting too much pressure on your body, and you may be gradually cooling off. If you find them, you should stop to drink water and try to cool down by finding a cool room, standing in front of a fan, or pouring cold water on yourself.