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The Fitness and Health Report
Information for a Healthy Life
June 1, Issue 11
Exercising in the Heat
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
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