How to protect yourself from harmful sun exposure during training outdoors

All lovers of training at an open air Layfhaker resembles how to reduce the risk of skin cancer, prevent the appearance of wrinkles and age spots.

According to the Foundation for the fight against skin cancer, each year, more than 5.4 million cases of non-melanoma skin cancers and approximately 90% are associated with exposure to ultraviolet radiation. Also solar activity promotes skin aging: wrinkles and pigmentation.

Do not play with fire, do not neglect the sunscreen before jogging or strength training outdoors.

1. Use cream with SPF-filter

The best solution - purchase a few tubes and put them in a gym bag or car, to use the cream at any convenient location.

American Academy of Dermatology recommends:

• choose water-resistant creams blocking UVA- and UVB-rays;
• apply the cream for 15 minutes before (this time is enough to cream absorbed and act);
• use at least 30 grams (a small glass) every time the cream;
• Check the expiration date and promptly dispose of expired sunscreen;
• not to forget to apply the cream to the ears, the upper part of the foot and a rear surface of the leg;
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• update cream layer every two hours;
• use sunscreen even on cloudy days, as UV rays easily pass through the clouds and the clouds.

2. Wear sun protection clothing with UPF-filter

If you do not like is often smeared with cream, choose a special sun protection clothing labeled UPF (Ultraviolet Protection Factor). UPF blocks ultraviolet rays in the same manner as in SPF cream.

The highest degree of protection from the sun - UPF 50+. This mark indicates that the fabric passes only 1/50 of the ultraviolet radiation.

parts of the body under the sun the clothes are safe, but open areas still need to be processed cream with SPF.

Prefer sun long sleeve shirt and light pants tourism, not to spend a lot of cream during a long workout outdoors.

3. Protect the whole body

In the heat I want to take off all the excess and go for a jog in shorts, but do it just not worth it. Panama or cap, sunglasses c UV filter T-shirts with long sleeves and leggings have become your best friends for the summer.

Special training for fabrics in the heat breathable and sweat is removed, so that the body is not overheated and remained dry.

If the full equipment you really uncomfortable, try to get used to it gradually. Work out in shorts and a t-shirt with long sleeves or vice versa, in a short top and leggings. The more your body will be closed, the better.

4. Avoid the peak of solar activity

Ultraviolet radiation is most dangerous from 10 am to 4 pm. Plan your workout or early in the morning or in the evening. At this time, the sun is not beating down so hard and do much more pleasant.

5. Engage in the shade

Every time it is possible, choose a place for sports in the shade. Well suited park, forest or a covered pavilion. Ultraviolet though penetrates through the leaves of trees, but less irritating to the eyes and skin.