THE HEAT IS ON! Some Hot Weather Training Tips to help you get the most out of your workouts, indoors or out! 1. Hydration - even if youre only marginally dehydrated, performance will suffer greatly. Optimal performance requires optimal hydration. Consume 470 - 700mL water approx 2 hours pre-workout then sip away as needed during exercise 2. Avoid icy water - Water that is cold does not enter the system adequately and will not hydrate effectively. Water that is tepid hydrates best. 3. Slip, Slop, Slap - its for your own good! 4. Letting sweat gather on your skin offers a greater cooling effect than if you wipe it away - which is great when training outdoors! 5. Where possible, train in cooler hours of the morning or evening. This is not possible for all, which is where careful planning and preparation makes it work well. 6. Listen to your body. If youre unfit or new to exercise, be extra cautious. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks. 7. Have a back-up plan! Should the weather become too extreme, have a backup plan (such as indoor training or swimming). You will still get a great workout without the worry :) During hot-weather exercise, watch for signs and symptoms of heat-related illness. Signs and symptoms include: Muscle cramps Nausea or vomiting Weakness Fatigue Headache Dizziness or lightheadedness Confusion Irritability Low blood pressure Increased heart rate Visual problems
Posted on: Tue, 30 Sep 2014 04:23:50 +0000
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