Exercising in the Heat
Advanced Fitness Newsletter
Information for a Healthy Life
June 1, Issue 11
IN THIS ISSUE:
- Exercising in the Heat
- Home Exercise Equipment Best Encourages Women's Fitness
- Water: It Does a Body Good
************************************************************
Exercising in the Heat
By Jacque Dunegan, MA
Being outdoors in warm weather can be exhilarating, especially
if you have spent months inside because of cold weather. Summer
brings many opportunities to participate in physical activities
and sports, as well as the daylight hours to enjoy these pursuits!
However, understanding how to safely and effectively exercise
in the heat is important. Here are some dos and don'ts to
help guide you.
What to Avoid
Don't exercise strenuously in high temperatures over 90 degrees
Fahrenheit (F) or about 32 degrees Celsius (C) or high humidity
(over 75%). It is especially important not to work out strenuously
when both temperature and humidity are high. Normally the
body deals with high heat levels through perspiration, but
when humidity levels are also high, sweat does not evaporate
as quickly and body temperature can rise to dangerous levels.
(The "heat index" measures a combination of heat
and humidity. This index tells you how hot it "feels.")
Avoid all outdoor activities if there is a chance of thunderstorms
or lightning.
Don't participate in competitive events, such as 5K runs,
during the hottest part of the day. In warmer climates, make
sure you complete your runs early in the day if possible.
Don't participate in strenuous swim workouts in heated pools
during the summer. Even though you are in the water, you can
still become dehydrated and overheated when swimming. For
hard swim workouts, the water temperature should be 75 to
78 F ideally, and no more than 80 F (about 26.6 degrees Celsius).
Make sure you drink a steady supply of liquids.
Don't keep exercising if you feel dizzy, faint and/or nauseous.
These reactions may be signs of heat exhaustion, which occurs
when bodily stress from heat begins to overpower the body's
capacity to regulate its temperature. If you do not rest in
the shade and drink water until you recover, you risk developing
heat stroke, an even more serious condition than heat exhaustion.
Don't exercise when the air pollution index is high. Air pollution
can damage your lungs. If your area is susceptible to smog,
check the air pollution index in your local paper. A health
advisory is normally issued at .15 parts per million (ppm)
on the pollutant standards index. If a health advisory is
issued, anyone with any type of respiratory or heart disease
should stay inside until the advisory is lifted.
Successfully Exercising in the Heat
Do exercise in the early morning or early evening (less sun,
less air pollution) if possible. Try to avoid exercising between
10:00 am and 2:30 pm.
Do drink more water than usual. A person of average weight
should drink at least 12 cups of water a day while working
out in the heat; an overweight individual needs even more.
Children should drink about six to eight cups of water a day.
Cool water is the best choice unless you exercise for periods
longer than 90 minutes, in which case nutrients other than
water may get depleted. Then a sports drink will help restore
those nutrients to healthy levels.
Do carry a frozen water bottle in a fanny pack or in the
back of your shorts. The bottle will keep you cool, supply
you with cold water (cold liquids leave your stomach faster)
and even help reduce inflammation in your low back.
Do wear loose clothing (preferably made of cotton or sweat-wicking
fabric). Avoid open-mesh jerseys and tank tops; they expose
you to too much sun. Light-colored clothes best reflect the
sun. Wear sunblock (SPF 15 or higher), a cap or hat and sunglasses.
Keep cool by wearing a wet bandana or an ice pack scarf around
your neck.
Do acclimate yourself gradually. If exercising in the heat
is completely new to you, take it easy for the first two weeks.
Do try to walk/run/bike along shaded pathways or trails.
Alternately, walk/jog in malls, where it is cool and shady.
Most malls are now open early for mall walkers.
Do take special care if you are very underweight, very overweight,
pregnant or an older adult. Many experts recommend you maintain
a moderate intensity level--60 to 70 percent of predicted
maximum heart rate--when exercising in the heat. Stay fully
hydrated at all times and take many rest breaks.
Remember: You never want to sacrifice one body part for another.
Going for a hard run in the very hot part of the day might
be great for your legs but could damage your skin, heart and
lungs. The trade-off is not worth it in the "long run."
Enjoy your workout!
Reprinted with permission from IDEA
(http://www.ideafit.com),
the International Association of Fitness Professionals.
************************************************************
Home Exercise Equipment Best Encourages
Women's Fitness
Ladies, here's one we can show our husbands to support our
lobby to buy fitness equipment. The best way to lose weight
and gain fitness could be to invest in some machinery. In
an 18-month study, researchers from Brown University and the
University of Pittsburgh compared the effectiveness of various
exercise patterns in women. Their findings, as reported in
the Journal of the American Medical Association:
- Today's common advice, that it's okay to exercise in several
short bouts instead of a single sustained session, is generally
ignored when people have no equipment at hand. In the absence
of equipment to work out on, the overweight and the unfit
don't stick with ANY routine long enough to sustain improvement.
- However, when subjects had exercise equipment at home,
they exercised more, lost more weight, and were more likely
to sustain the exercise level and weight loss.
Other studies show that gym memberships yield weight control
and fitness benefits initially, but relatively few people
maintain such schedules and regimens. According to some experts,
individuals are more likely to stay with programs longer when
they involve team sports; personal skill development one is
truly committed to, like skiing or windsailing; or yes, home
exercise equipment.
(Source: Susan Henry, FitnessLink Staff)
Reprinted with permission from FitnessLink, http://www.fitnesslink.com
*********************************************************
Water: It Does A Body Good
The American College of Sports Medicine (ACSM) has issued
a set of guidelines to consider when exercising for prolonged
periods of time. Proper hydration is extremely important to
an exerciser's health, safety and performance but there is
more to it than just drinking water. So whether you're planning
to run a marathon or take a day-long hike, following these
guidelines will help prevent dehydration and promote optimum
performance.
1. Consume a nutritious diet and adequate fluids 24 hours
before the event.
2. Drink at least 16 ounces of fluid two hours before exercise,
to allow time for excretion.
3. Drink four to eight ounces every 15-20 minutes during
exercise - and even more if your body can tolerate it.
4. Keep fluids cool (59 to 72 degrees F / 15 to 22 degrees
C) and use a container that allows for minimal interruption
of exercise.
5. Carbohydrate/electrolyte replacement beverages are recommended
for activities longer than onehour in duration.
(Source: Pro-Trainer Online, http://www.protraineronline.com)
Reprinted with permission from FitnessLink, http://www.fitnesslink.com
*********************************************************
Exercise Comparison
Daily Activity (30 min.) Calories Burned
Treadmill 320
Stationary Bike 120
Stair Machine 300
Hokey Pokey 200
********************Important Resource********************
World Peak Performance
Build a leaner, energized, fantastic body and unstoppable
motivation with inspiring, use-it-now health, fitness, and
personal growth tips EVERY DAY.
Get a FREE subscription to The Peak Performance Life at http://www.worldpeakperformance.com/newsletter.htm
now!
************************************************************
