Exercising Safely In Heat
Author: Lynn Bode, owner of www.workoutsforyou.com
Summer is officially here. Finally you can pack away your jackets and
get outside. Summer offers extras hours of daylight and with it the
opportunity to spend even more time enjoying outdoor activities. For
many, this means more time doing physical activities and playing
sports. So, it's important to remember the potential dangers that
also come with exercising in hot conditions. As long as you know the
dos and don'ts of working out in the heat, then you can fully
take
advantage of all the fun of summer.
What you should do:
À Drink plenty of fluids. It's extremely important to stay
hydrated.
If you're thirsty then you are already dehydrated; drink before
you
feel a need to. Be sure to drink throughout the day (stick to non-
caffeinated beverages, preferably water). Also, drink 15-20 minutes
before beginning your workout and every 15 minutes throughout the
exercise.
À Eat regularly. The heat can decrease your appetite, but it's
important to eat normally. Try to eat small meals 5-6 times per day.
Include lots of fruits and vegetables. Aside from being nutritious,
fruits also tend to help with hydration.
À Wear light, loose fitting clothes that can breath. Cotton is
always
a good choice. If your outdoor activity produces a lot of
perspiration, consider clothing that is designed to wick the sweat
away.
À Wear sunscreen. Even if you exercise early in the morning or
late
in the evening, if the sun can reach you then you can get burned. Not
only is a sunburn bad on the skin and potentially dangerous but it
also hinders your bodies ability to stay cool.
À Use common sense and don't attempt strenuous activities that
your
body is not accustom to. Stick to exercises that you are very
familiar and comfortable with.
À Check the weather forecast. It's best not to participate in
intense
outdoor exercise sessions when the heat index registers in the
dangerous zone.
What you should not do:
À Don't try to diet by sweating. Excessive perspiration is not
the
key to permanent weight loss. Any decrease in the scale would simply
be a result of water loss, not fat reduction.
À Don't adapt the "no pain, no gain" motto. Ignoring your
body's
signals could be dangerous. Heat-related illnesses come with warning
signs. Be sure to learn how to recognize them and what actions to
take.
À Don't forget to drink plenty of liquid when swimming. Just
because
your body is surrounded by water does not mean that you are well-
hydrated. As with any land exercises, you need to regularly replenish
lost fluids when in the pool.
À Avoid physical activity during the hottest part of the day,
which
usually is between 10 a.m. and 3 p.m.
À If you want (or need) to be working in very hot temperatures,
don't
do it until you become acclimated. Try to spend only a few minutes
per day in the hot conditions for the first couple of weeks and then
add time gradually each day.
À Avoid extreme changes in temperature. Don't hop from being
extremely hot and sweating excessively right into an ice cold, air-
conditioned environment. Try to cool your body down slightly before
exposing it to the extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following
the above tips will help you stay cool and safe during the dog days
of summer. So, don't spend the season cooped up, get out there
and
have some fun!
About the author: Lynn Bode is a certified personal trainer
specializing in Internet-based fitness programs. She founded Workouts
For You, which provides affordable online exercise programs that are
custom designed for each individual. Visit:
http://www.workoutsforyou.com for a free sample workout and to sign-
up for their monthly fitness newsletter. Fitness professionals take
your business online,
visit:
http://www.trainerforce.com
