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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:
- 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.
- 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.
- 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.
- 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.
- 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.
- 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:
- 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.
- 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.
- 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.
- Avoid physical activity
during the hottest part of the day, which usually is
between 10 a.m. and 3 p.m.
- 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.
- 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!
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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, visit: http://www.trainerforce.com |
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