YMCA Outdoor Group Exercise Classes

01 July 2021
OutDoor Fitness Tips

You’ve made a plan to get active and stay active the past few months with us! As we head into the heat of the summer, here are a few tips that can help you stay safe as you get moving. If you haven't yet, become a member and join one of our awesome outdoor group fitness classes!

Heat Cramps

Symptoms to look out for: 

  • Painful muscle cramps and spasms usually in legs and abdomen
  • Heavy sweating


  • Apply firm pressure on cramping muscles or gentle massage to relieve spasm

  • Give sips of water, if nausea occurs, discontinue water.


Heat Exhaustion

Symptoms to look out for: 

  • Heavy sweating

  • Weakness

  • Cool, pale, clammy skin

  • Weak pulse

  • Possible muscle cramps

  • Dizziness

  • Nausea and vomiting

  • Fainting

  • (Normal temperature is possible)


  • Move person to a cooler environment
  • Loosen clothing
  • Apply cool, wet cloths
  • Fan or move victim to air conditioned room
  • Offer sips of water. If nausea occurs, discontinue water. If vomiting continues, seek immediate medical attention.


Heat Stroke

  • High body temperature (106°F or higher)

  • Altered mental state

  • Possible throbbing headache, confusion, nausea, dizziness, shallow breathing

  • Skin may be hot and dry, or patient may be sweating

  • Rapid pulse

  • Possible unconsciousness 


  • Heat stroke is a severe medical emergency. Summon emergency medical assistance or get the victim to a hospital immediately. Delay can be fatal.
  • Move the victim to a cooler, preferably air conditioned, environment
  • Reduce body temperature with a water mister and fan or sponging
  • Use fan if heat index temperatures are below the high 90s
  • Use extreme caution - If temperature rises again, repeat process


*Information is from the National Oceanic and Atmospheric Administration's National Weather Office of Climate, Water and Weather Services.