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7 Heatwave Fitness Tips

Hydrate

Your number one enemy when exercising in the heat is dehydration. As your body struggles to cool itself down in the high temperatures it will start to sweat more, which will expel electrolytes from your body. Even if you dont feel thirsty you can still be dehydrated, so its extremely important that you consistently take on fluids throughout your workout preferably in the form of low-sugar energy drinks that contain electrolytes. If you live in a hot area and think youve mastered exercising in the heat, think again. According to a study published in the American Journal of Clinical Nutrition heat acclimated athletes have to focus even more on fluid replacement as they sweat more and dehydrate more quickly.

Wear a running hat

Theres nothing worse than exercising outside and having to do battle with the sun blinding you at every turn, sweat dripping into your eyes, and suffering from sunburn on your face. This can all be avoided by wearing a hat while you exercise in the heatwave. It cant just be any old hat though. A regular hat will just serve to heat up your head even more and turn your hair into an uncomfortable sweaty mess. Instead, grab yourself a running hat. Running headwear is specifically designed to keep your head cool with air vents and mesh construction.

Switch up your schedule

If you have a traditional midday run, its time to change your schedule when the heatwave hits. Try to fit your exercise in at cooler times of day, such as an early morning workout before you head to work. Alternatively you could even exercise late in the evening due to the longer daylight hours. If you absolutely have to head out in the sun, make sure you stick to the shade as much as possible. Dr Clifford Bassett of the NYU School of Medicine suggests finding shade is particularly important for your cool down, as itll allow your body to return to a more comfortable temperature much more quickly.

Pre-cool

One of the easiest things you can do to help with heatwave workouts is to cool yourself down before you exercise. This could include an ice bath, wrapping a cold towel around your neck, or even something as simple as a cool drink. Researchers from Cal State-Fullerton found that people who pre-cooled before exercise found their workout easier than those who didnt, with both lower internal and external temperatures. Pre-cooling works to lower your core temperature, which means when things start to hot up during your workout it has further to go before it reaches levels that will affect your performance.

Choose wicking fabrics

Do you want to be that guy in the park wearing an old cotton college T-shirt that looks like hes fallen into a pond mid-workout? Thought not. When temperatures rise you are going to sweat more, and if your clothing traps this sweat you are not going to have an enjoyable workout. Specially designed workout clothing will have wicking fabrics, which draws sweat away from your body and allows your body to cool itself effectively, as shown in a study at the Georgia Institute of Technology in 2004. The colour of your clothing is important too dark fabrics will absorb heat and make you feel even hotter, whereas lighter clothing will have the opposite effect.

Forget the PB

Sometimes you need to accept that youre not going to be able to perform at your highest level a heatwave is one of those times. With your body struggling with dehydration and electrolyte-sapped muscles, the last thing its going to be doing is pushing itself to the limit. To do so will risk injury or illness. Even if you want to ignore our warnings and go for your PB in the heat, your body probably wont even let you. A 2004 study into heat storage during exercise published in the Journal of Physiology theorised that the human body detects heat levels before exercise and actively slows you down to prevent critical internal temperatures being reached.

Take a dip

When the heat gets too much for you, its time to head to the local pool. Swimming is a fantastic cross training exercise no matter what sport youre into, and will keep you cool at the same time. Itll also help with all the excess sweating you usually do when exercising in the heat. A study published in the International Journal of Physiological Performance found that swimmers sweat less than runners and none-athletes because of the aquatic environment they work out in. However, this also means that what you do sweat out will have a higher concentration of electrolytes, so be sure to pack an energy drink for after your swim. Read more on realbuzz.com… Top 7 heatwave health tips Heatwave foods that are great for your health Follow realbuzz.com on Facebook [1][2][3]

References

  1. ^ Top 7 heatwave health tips (www.realbuzz.com)
  2. ^ Heatwave foods that are great for your health (www.realbuzz.com)
  3. ^ Follow realbuzz.com on Facebook (www.facebook.com)

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Comments

    • Gem
    • July 25, 2013
    Reply

    Does Anyone Know Any Fitness Tips That Work? Short fitness tips that really work would be very helpful, thanks.

    View Comment
      • HealthNut
      • July 25, 2013
      Reply

      To stay fit or become?

      Becoming fit requires motivation and determination. Eating healthy and regular exercise.
      Try avoiding fast food places at all times; don’t skip breakfast (most essential meal of the day).
      Hope this link will help you:
      http://www.besthealthmag.ca/get-healthy/fitness/9-surprising-fitness-tips

      View Comment
  1. Reply

    What Are Some Good Fitness Tips? I have been trying to lose weight for a couple months now and has been stuck at one weight. Do anyone have any fitness tips and also eating tips for me?

    View Comment
      • HealthNut
      • July 25, 2013
      Reply

      80% of weight loss is diet.
      You can eat a healthy diet and lose weight.
      You can eat a healthy diet and exercise and lose more weight.
      You can exercise and eat a poor diet and not lose and even gain weight.
      A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!
      You need to eat a lot more food and a lot more fiber!
      Diets that exclude foods from any food group are fad diets and do not lead to permanent weight loss or solve any other health issues.
      First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.
      Whatever you do, get your fiber from your food, not from a jar.
      Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.
      Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup. Oatmeal with berries or a bit of fresh honey is also good.
      Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.
      Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.
      This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion.
      I know it goes against everything you’ve heard but eating lots of the right foods will actually help you lose weight!
      Next, take an age appropriate basic daily multivitamin. Don’t look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients.
      You have to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the natural toxins.
      Last, you need to get 7-9 hours of quality sleep depending on your age. All recent sleep studies report a connection between poor sleep patterns and weight gain. This includes going to bed as close to the same time every night including weekends. Most of us stay up late Friday and Saturday night and it throws us off.
      You must combine a healthy diet with exercise to multiply the benefit. Whether an hour a day in the weight room or just a 30 minute brisk walk every day, the added benefit of a regular exercise program really do increase and accelerate healthy weight loss.

      I lost 30 pounds in 5 months by spending my money at the grocery and gym and have kept it off for over two years. Less than 3% of people that attempt weight loss lose it and keep it off for two years. It is not easy. It is a lifestyle change.
      Good luck and good health.

      View Comment
  2. Reply

    Any Fitness Tips For People With Asthma? Just need some fitness tips to help with my asthma. I want to be able to run for a longer period and have an overall better fitness level. I start losing my breath after about 1 minute of running. Any ideas and tips would be very much appreciated : )

    View Comment
      • HealthNut
      • July 25, 2013
      Reply

      First, you have to choose a certain kind of exercise that they really can handle well. Some exercise that might be great choice for asthma sufferers are walking, swimming, riding a bike, as well as hiking. These kinds of exercise needs less physical move than tennis, hockey, gymnastics, long distance running, and many other else. You could also consult their doctors to choose the most appropriate type of exercise for you.

      Second, you can take advantage of your inhaler. You can use your inhaler about 15 minutes before you start to exercise. Besides, makes sure that your inhaler is always close enough to you. You will never know when the attack might hit you. Therefore, providing inhaler as first aid near you is very important.

      Third, breathing through your nose during the exercise is also important. Mouth breathing tends to trigger asthma attack since it causes you to inhale cold air right into the bronchial tube. In contrary, the air that you heal will be filtered well when you are breathing through your nose. Besides, nose breathing also allows the air to be warmer before reaching the lungs.

      The fourth thing you need to do is looking for a certain area that free from pollutions and allergens. However you should also avoid area with too many trees or grass. Then, you should also be aware of the symptoms of asthma that occur during the exercise. If you feel very tired and your chest begins to be tightening, you should be notice that those are the initial symptoms of asthma. Usually, those symptoms will be followed by wheezing. Stop doing any physical activity when these symptoms occur.

      By following those tips, asthma sufferers could still have exercise with less risk of asthma attack. Do not let asthma attack prevent you to have regular exercise activity.

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  3. Reply

    What Are Your Best Tips To Live A Healthy Life? Health tips in any area would be great. Especially what foods to eat, fitness tips, avoiding colds or being sick, and being happier.

    Sorry it’s so broad, but I just wanted some really good tips or secrets, or anything. Thanks!

    View Comment
      • HealthNut
      • July 25, 2013
      Reply

      One has to be happy, not worry about everything little thing that goes wrong, think of others who have life a lot worse or the ones who are gone who whould like to swich with you, but most importantly, you must cleanse your body of toxins and take suppliments.

      View Comment
  4. Reply

    What Are The Best Fitness Tips ? I want to know What are the best fitness tips ?

    View Comment
      • HealthNut
      • July 25, 2013
      Reply

      Fitness Tip 1 :
      Change does not have to be Hard :
      The majority of the fitness tips that you come across nowadays would request you to go for extended exercises in gym and eat only salads in addition to get registered with various elevated priced health clubs. By fitness tips, the majority of us believe that we have to totally change our life-style and thus the majority of us never bother to think about various helpful fitness tips. The terror of abandoning your dietetic habits is one of the obstacles between people and fitness tips.

      Fitness Tip 2 :
      Try to discover the golden signify between over training and concrete, tangible exercises gains and advantages . Calculate carefully the depth, period and frequency of your exercises. You require visible and quick results but a burnout might prove disastrous .

      Fitness Tip 3 :
      No exercises program and no diet will bring long term consequences if you do not make a serious responsibility. Nourish your self motivation and person discipline. Look into the mirror , if your eyes slash and spark at that time you be able to go on. Put Specific Objectives Setting specific goals means that you have to forget going to the fitness center without even knowing the cause you go. For example, set the practical objective of gaining 5 pounds of muscle mass throughout the next couple of months or to improve your bench weight 10 percent. Your exercises, your diet, your supplementation even your brain must be focused on this objective.

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  5. Reply

    Is It Healthy If I(saysitbelow)….. Please I Need To Know!Fitness Tips? What Do You Eat Daily To Lose Weight? Is it healthy if i walk around for 30 mins each hour (for 6hours) and drink muscle milk for the morning to lose weight ? Im 4’7 and 108 pounds any fitness tips out there?? Diet tips? What do you eat daily to help lose weight?

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