YOUR DAILY DOSE – Hot Weather Workout Tips According to the Centers For Disease Control and Prevention, extreme heat causes more deaths than all other extreme weather conditions. WEATHER ENVIRONMENT - The heat index considers temperature and humidity to assign a value on how hot people will feel under given conditions. A heat index over 90 requires caution and over 100 is considered dangerous. Check your local air quality and lower your exercise intensity during days of extreme heat and high smog/pollution levels. The best solution is to workout indoors in an air-conditioned environment. Opt to go to the gym or an indoor mall. LOCATION and TIME OF DAY – This is a good time to participate in water exercising at the beach or pool. Plan a route that includes shaded trails of dirt or tree lined streets rather than hot asphalt. Work around the hottest part of the day by exercising in the morning before 8 AM or after 4 PM. In some locations, wait until after 6 PM or after sunset. TAKE A COLD SHOWER AND EXERCISE IN THE RAIN – Start out cool by taking a cold shower before exercising. Leave your hair wet, women (or men with long hair) can put hair up in a bun and let the water drip down their face to keep cool. Some people actually put ice in their hat, sports bra or shorts. Unless it’s lightening and thundering outside, don’t be afraid to take a brisk walk or jog in the rain. It’s exhilarating! WEAR APPROPIATE CLOTHING AND PROTECT SKIN – the best choice is light weight, light colored, loose fitting “wicking” fabric. Cotton might absorb sweat but wicking fabric fibers have tiny channels that wick moisture from your skin to the outer layer of the clothing where it can evaporate more easily. Cover your head with a cap or a wide brim hiking hat and wear sunscreen. Don’t forget the lip balm! See my blog on sunscreen protection at - mygreenrainbow/blog/?p=688 HYDRATION – Drink 16-20 ounces of water an hour or two before exercising and sip water every 15 minutes during exercise. I am not a fan of sports drinks due to the high sugar/chemical content. It is just as easy to replace electrolytes with a piece of fruit or some raw veggies. A sports drink should only be considered if you are an ideal body weight, exercising for long periods of time and at high intensities. Even then, the sports drink should be diluted with water. Another tip: Freeze your water bottle before you go out exercising to keep your water ice cold. SPLIT UP YOUR WORKOUTS – It’s OK (and recommended) to split up your workouts. Do the first half early in the morning and the second half after the sun goes down. MEDICAL CONSIDERATION – Check with your health care provider before embarking on any exercise program. Medications can affect exercising intensity and medical conditions such as asthma and heart disease should always be monitored. Keep a check on your heart rate while exercising. Remember…..while playing outside this summer, play it safe!
Posted on: Sat, 20 Jul 2013 13:50:24 +0000
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