Reason Why Face Turn Red When Excersice

There’s nothing like the feeling of getting all hot and sweaty from a good cardio workout. You feel amazing, full of energy, and all revved up on endorphins, so why do people keep asking if you’re OK? You catch a glimpse of your sweaty self in the bathroom mirror, and the unnaturally, brilliantly red face staring back takes you by surprise, too. Wait—are you OK?

Your frighteningly scarlet skin may not look the prettiest, but it’s no cause for alarm. It’s actually just a sign that you’re working hard and building up heat. When your body temperature begins to climb, you perspire to keep cool, but it also dilates the blood vessels in your skin to reduce your overall body temp. Your face turns red because warm, oxygenated blood rushes to the surface of your skin, which helps heat radiate off of it and prevents you from overheating.

 Go ahead and continue exercising as long as you feel good and have no other symptoms. If you find that your flushed face is accompanied by fatigue, dizziness, sweating more than usual, or nausea, then it could be a sign of heat exhaustion, which is more likely to happen outside on hot and humid days. Working out in a hot room or in higher temps is definitely a risk, so if you experience these symptoms, stop exercising immediately, get inside where it’s cooler, loosen up tight clothing (or remove it altogether), and drink plenty of cool water.
 To prevent heat exhaustion, make sure to drink plenty of fluids before and during your workout. If you love outdoor workouts, try to exercise during a time of day when temperatures are the lowest, like in the early morning. It also helps to run on shady trails in the woods or on a breezy path near a lake or beach.

Avoid Getting Hurt in Workout Classes

There are two huge motivators in group fitness classes: an instructor that pushes you harder than you would if you were working out solo, and a group of like-minded people who motivate you even further. Sometimes, you crush it in group workouts. But other times (and we’ve all been there), everything feels hard. Whether it’s your first time trying a new class, you’re tired or sore, or just not feeling it, fighting to keep up doesn’t always feel great in a group setting—and can even lead to injury

We talked to a sports psychologist to find out why we feel that need to constantly keep up, then we tapped instructors who teach some of the most hardcore workout classes at Barry’s Bootcamp and YG Studios for the scoop on how to push yourself without breaking good form and risking an injury.

1. Set Realistic Goals

Whenever you step foot in the gym, you’re already making the decision to better yourself. Don’t ruin your efforts by having unrealistic expectations, which can include trying to keep up with your neighbor. “Nobody needs to be a hero, especially the first time trying a workout,” says Kyle Kleiboeker, a trainer at Barry’s Bootcamp.

You can’t expect to keep up with someone who attends a class multiple times a week, especially when you’re just trying it for the first time. Instead, set manageable—but still challenging—short- and long-term goals. It’s okay if your short term goal is to simply finish the class or to learn something new And it’s totally acceptable to give less than your instructor is asking of you as long as you’re trying your absolute hardest and not just being lazy.

“When we start with big lofty goals and don’t listen to our bodies, we risk injury and burnout,” says NYC-based sports psychologist Leah Lagos. “This is where small goals for each performance become important. You learn to define achievement by how your performance improves across time and to avoid defining performance as a comparison to others.”

2. Focus On Your Form

Form is so important when you’re working out, but when we get tired, it’s the first thing to go. This increases your chance of a strain or injury, which is why when you try to keep up during an exercise and lose form, it’s only hurting you. Running at a slower pace or lifting lighter weights and feeling slightly defeated in order to stay strong is better than fighting through your workout with terrible form, risking getting injured and being sidelined completely.

“It’s not about how much you do, but how well you do it,” says Nerijus Bagdonas, a trainer at YG Studios who teaches strength training. “It’s irrelevant if the limitation is physical or mental; when someone can no longer keep good form, they should stop.”

He also recommends starting with classes that focus on movement quality and form before moving to the super challenging stuff, like HIIT, bootcamps, and Crossfit. There’s no shame in starting in beginners’ classes and moving up to harder classes at your own pace.

3. Listen to Your Body

All group fitness instructors tell you to “listen to your body,” but what does that even mean? How do we know when to keep pushing through something that’s uncomfortable versus stopping because something hurts?

Kleiboeker says, “Pushing yourself too hard, in my opinion, is never a bad thing. People underestimate their own talents and abilities.”

True. But on the flip side, Bagdonas reminds us that the key to being successful is to be consistent. “If the class makes you skip workouts because you are excessively sore or just makes you fear or resent exercise, it did more harm than good,” he says. “Mental toughness is an important quality, especially if you are a competitive athlete, but it does not get built in one class; it’s a process.”

Look to your instructors for modifications if you’re struggling. Let them know before class begins if you have an injury and ask them to talk you through moves you were struggling with during or after class. And don’t be embarrassed to modify! “In group fitness classes, it can be intimidating and easy to get discouraged with so many different levels of athletes in the room. I tell people to not be concerned with what their neighbor is doing but to just focus on being the best at their own skill level. If an instructor gives you a variation of a move that seems too challenging for you at that time—take it!” says Kleiboeker.

Do Arm Exercises, Is it Count as Strength Training?

There comes a point in every cycling and barre class, right when you’re so sweaty and exhausted you don’t even care what your hair looks like, when the instructor announces it’s time to transition to arm exercises. You pick up the 1- to 3-pound weights and you do the dang thing. But do those 10-15 minutes of pulses and reps really count as strength training?

Technically, yes, but it ultimately depends on your goals, says Joslyn Ahlgren, cycling instructor and lecturer of Applied Physiology and Kinesiology at University of Florida.

When your muscle is contracting to resist a force, that’s technically strength training, whether that force is a paperclip or a dumbbell. So when you’re lifting super light weights for just a few minutes, it’s unlikely you’re building much strength. “The arm components in barre and cycling workouts help build endurance for your muscles, not make you stronger,” explains Ahlgren.

 But what about those five minutes during cycling class where the 1-pound weights feel like 20 pounds? “The weights feel heavy because your muscles are exhausted, but since you’re only lifting a pound, they’re not getting stronger,” says Ahlgren.
If you want to gain strength and reap the all-day-calorie-burning benefits of bigger muscles, you need to lift heavier weights to get your muscles to a state of hypotrophy (or muscle tissue breakdown). Why that’s important: You need to break your muscles down so they can rebuild even stronger; it also helps bump up your metabolism and improve your bone density, which can help protect you against injury. Ahlgren recommends training two to three days a week, using a weight that makes it a challenge to perform 2 sets of 8-12 reps. We’d recommend these 9 next-level strength training moves.

But that doesn’t mean you should scrap the barre and cycling all together. Endurance training helps condition your muscles so they can handle lifting heavier weights. Plus, mixing things up on the reg is more beneficial for your body in the long-term. So whether you’re trying to look good or just trying to open a pasta jar, you’ll keep your muscles guessing and your metabolism revving, which can help you see better body results more quickly.