Sɔmda na di sizin we bɔku pipul dɛn we lɛk fitnɛs kin tek dɛn rutin na do—mɔnin rɔn, sayklis along fayn fayn rod dɛn, ɔ ay-intɛnsiv trenin na opin ples dɛn. Bɔt as di tɛmpracha ɛn di humiditi de go ɔp, na so bak di prɔblɛm dɛn de apin. Hεt strεs εn εksεsayz-induse haypoksia kin kwik kwik wan tכn wan hεlth wokכt to wan denja situeshכn.
Wetin mek sɔm ɛksesaiz de briŋ ay risk fɔ gɛt wɛlbɔdi sik .
we di tεmכmita hit pas 32°C (90°F) כ humiditi de go כp pas 70%, di nכmal tin we de na yu bכdi de strכs. Fɔ lɔng tɛm ɔ fɔ du bɔku tin dɛn na dɛn kɔndishɔn ya kin mek yu taya ɔ ivin di ɔtstrok.
wan risk we dεn nכ no bכku na εksεsayz-induse haypoksia —we yu mכsul dεm de aks fכ mכr כksijεn pas aw yu bכdi kin gi. Dis ɔksijɛn dɛfisit kin mek yu gɛt diziz, yu nɔ de blo fayn, yu taya, ɔ yu dɔn lɛf fɔ wok. Di lɔng-distans rɔn, intaval trenin, ɔ ay-ripitishɔn wet wokɔt we hot wɛda de mek dis risk ivin big.
Praktikal tips fɔ ridyus risk di tɛm we dɛn de wok na di sɔma wokɔt .
1. Trenin na kol awa – Avɔyd di 11 AM to 4 PM Heat Window. Opt fɔ ali mɔnin ɔ afta di san dɔn go dɔŋ. 2. Hydrate stratejik wan – drink smɔl, rɛgyula sip wata (lɛk 150 mL ɛvri tɛm). Fɔ mek yu swet ebi, ad ilɛktrɔlayt ɔ wata we gɛt layt sɔl. 3. Wear gia we nɔ go wam – Pik layt-kɔlɔ, briz, klos we de mek pɔsin ebul fɔ blo ɛn tink bɔt san hat ɔ vayza. 4. Adjɔst yu aktiviti – Indoor spɔt lɛk swimin, yoga, ɔ badminton de sef insay pik ɔt. If na do, balans kardio wit resistans trenin, ɛn ɔltɛm wam ɛn kol dɔŋ. 5. No di sayn dɛm wae de wɔn yu – diziz, kɔnfyushɔn, ɔr wae yu at bit kwik kwik wan kin sho se yu gɛt wam strɛs ɔr hypoksia. Stɔp wantɛm wantɛm, rɛst na say we kol, ɛn gɛt wata bak.
Aw rial-taym ɔksijɛn monitarin kin ɛp .
Insay di sɔma wokɔt, fɔ wach yu spo2 (blɔd ɔksijɛn satyuteshɔn) ɛn puls rɛt nɔto jɔs fɔ atlet dɛn we de rɔnata di pefɔmɛns—na sef-gaad. Wan spɔt puls ɔksimɛta de gi instant fidbak bɔt aw yu bɔdi de handle exertion, ɛp yu:
