Going for your usual run or bike ride in hot temperatures can bring scary health hazards if you aren’t adequately prepared. Heat can place strain on the cardiovascular system and cause serious illnesses such as dehydration, heat cramps, heat exhaustion, or heat stroke. Heat exhaustion, when someone’s body temperature skyrockets to 104 degrees or higher, can develop from enduring many days of extreme temperatures and failing to properly rehydrate. If untreated, heat exhaustion can lead to heat stroke, a life-threatening condition that occurs when the body stops sweating and is unable to cool itself, according to the Centers for Disease Control and Prevention.
[See In Pictures: Bikes for Aspiring Cyclists[1].]
Sweating is a main way that the body cools itself; it’s the result of water being brought to the surface of the skin through sweat glands, says Michael Bergeron, a professor in the department of pediatrics at the University of South Dakota’s Sanford School of Medicine. We only begin to cool down once sweat evaporates; when it has trouble evaporating, such as in humid weather, our risk for overheating goes up, he explains. Signs of heat illness include nausea, cramps, headache, dizziness, lack of appetite, fatigue, and dark or amber urine, which signals dehydration.
Exercising indoors to stay cool may not always be an option. But you can still get in a good workout on warm-weather days by taking these precautions:
Acclimatize at low intensity
Adjust your workout when the heat wave hits. “The biggest mistake people make is that they don’t work up to the heat and acclimate. It takes about one to two weeks to acclimatize to perform the best in the heat,” says Samantha Clayton, a personal trainer and track coach based in Malibu, Calif. Clayton, who competed as a sprinter in the 2000 Olympic Games. She says that Olympic athletes arrive early at their events to acclimate to local temperatures.
To prepare for and adapt to hot weather, begin with shorter distances at an easy effort, says Robbie Ventura, former professional cyclist on the U.S. Postal Service cycling team. Next, lengthen the easy workouts and, after about four or five rides (or runs), you can increase intensity. As you adapt, your body will hold more moisture and become more effective at cooling itself.
[See Your Guide to Exercising Through the Ages[2].]
Hydrate
Don’t wait until you’re thirsty to hydrate. Two hours before heading out the door, down 16 ounces of an electrolyte-fueled drink such as Gatorade, Clayton says. Drink another 6 to 8 ounces of water 10 to 15 minutes into your workout (yes, you should always run with water), he says. Even if you exercise briefly, replace fluids early in your workout.
Drinking electrolytes, found in sports drinks, will replace sodium and potassium that are lost when sweating. If you are low on electrolytes, you may experience heart palpitations, nausea, and headaches.
Evidence shows that even a 1 to 2 percent loss in body weight from fluid loss can boost your core temperature, putting you in the danger zone for dehydration. Weigh yourself before and after exercising to determine any amount of weight loss, and then drink 16 to 24 ounces of a sports drink to replace fluids for every pound lost. (Take note: This is not a safe way to lose weight!)
Stay cool
Keep cool even before you hit the pavement. Olympic athletes will take a cold shower, cool off in an air-conditioned room, or even sit in an ice bath before exercising in the heat, Bergeron says. Eating crushed ice before a long workout will help delay a rise in body temperature as well, he adds.
To stay cool during long rides and hill climbs, Tour de France cyclists put ice cubes in a sock, which they place on their backs, says Ventura, who spoke to U.S. News from France, where he was attending the race. To wick away moisture, the cyclists also wear light-color jerseys and unzip them to allow for ideal circulation.
Rise and shine early
Be like an Olympian, and get an early start. Pre-dawn runs or bike rides can help you beat the heat, and you’ll benefit from better air quality before the mercury rises. “You need quality oxygen to help cool you down, so take a nice deep breath before you exercise,” Clayton says. “Then your blood can do its work and get to the surface of your skin to cool you down.”
Slather on sunscreen
Prevent sunburns, which can raise your body temperature. Apply sunscreen, but be sure it’s not so thick that it blocks your pores and prevents you from sweating.
[See Try These At-Home Sunburn Treatments[3]. ]
References
- ^ In Pictures: Bikes for Aspiring Cyclists (health.usnews.com)
- ^ Your Guide to Exercising Through the Ages (health.usnews.com)
- ^ Try These At-Home Sunburn Treatments (health.usnews.com)
Resources:
Simple Workout Tips for Seniors to Help Boost Memory Safe Living …
Simple Workout Tips for Seniors to Help Boost Memory. Written By: Greg – Jul 2412. Faulty memory is one of those things that become inevitable as a person becomes older. It can be as benign as simply forgetting about where you put your … http://safelivingtransitions.com/simple-workout-tips-for-seniors-to-help-boost-memory.html/
Southern Mamas Blog Archive Summer Workout Tips: All you …
Below is a guest post from Susan O'Neill Certified Person Trainer Owner/Instructor SouthPark Boot Camp , Charlotte, NC. Having a hard time getting your workouts in with the kids home and going on vacation? Here is a full … http://www.southernmamas.com/2012/summer-workout-tips-all-you-need-is-a-kitchen-chair/
BUY 2 GET 1 FREE – The Fit Swimmer : 120 Workouts & Training Tips
25 Jul 2012 13:12:05 GMT-07:00
$5.99
End Date: Friday Jul-27-2012 15:16:35 PDT
Buy It Now for only: $5.99
Buy It Now | Add to watch list
PUMPED Mag 9/12 – Freaky Muscle Mass, 21 Workouts, 71 Exercises, 296 Tips – New
25 Jul 2012 13:12:05 GMT-07:00
End Date: Thursday Jul-26-2012 19:29:20 PDT
Buy It Now for only: $2.99
Buy It Now | Bid now | Add to watch list
5 Ways to Feel Good While Getting Fit
Setting intentions is a powerful thing. Then when you have that shiny new gym membership in hand, you feel like nothing stands between you and your goals to get in shape once and for all. Trouble is, lack of motivation, unpreparedness and busy schedules have a way of interfering with our plans. If you find […]
Fitbit Wireless Activity Cargo HR Wristband, Black, Small
See if you agree with the following statement. Fat loss and weight loss are essentially the same thing, interchangeable. If, like many people, said yes, you guessed wrong. Fat loss and weight loss are not the same thing at all. In fact, they are not even close. If you browse the diet book section of […]
The new rules of weight loss: the new formula weight loss brand that eliminates confusion … reveals how to take steps to lose weight and stay slim … Quick results … look and feel best possible.
The key for fast and permanent fat loss is smarter not harder Working Today the public is confused more than ever about what is the best fat loss program is. Most people are very frustrated and confused about the most effective way to go about the best performing fat loss to get the body they […]
Veggie Pill for Fast Weight Loss, Increased Metabolism, and Appetite Suppressant Supplement – Premium Natural Ingredients That Safely Increase Your Metabolism – No Risk Full Money Back Guarantee
The aim of online fat loss websites is to provide a one-stop point for support and resources to individuals looking to lose weight. There are many different available fat weight loss online programs available that provide ways to keep fat loss safe, simple, and effective. These factors translate into a successful program. Easy To Find […]
Workout Tips? I need some workout tips to help me gain some strengh. I am 18 and planning on being a cop i just like tonight wreashled with my dad he weights about 250 and man i had a hard time . so i gonna need some tips on work out. anyone with some ideas and tips please throw them my way
also i weigfht 150 and i am 6’2′ very tall and skinny guy!
Keep it clean and simple. You need to dedicate about 4 days a week to your work out routine and about 2 hours for each work out. Each work out should start with a warm up that gets your body streched out and loosened up. This is best with cardio as that helps to build stamina (a cop needs to chase the robber). Get on the tread mill and do about a 30 min jog. Better yet, use a elipitical as this is better for your joints and helps to build “core strength” by woukingout your core muscle group.
Next, you need to have a balanced work out that includes free weights, machines and others basics.
Do 5 sets of 30 crunches – Bump this to 5 sets of 50 as you get better.
Do push ups in the same # as above.
Free weight dumb bells 5 sets of 20
Bench press 5 sets of 10
Use the butterfly machine and a few other machines (I forget each name)
At the end of your workout, do another 15 mins of cardio or better yet, swiming.
As well, you need to start eating smart. Without trying to diet, eat what you normally eat but try not to eat processed foods (hot dogs, junk foods, NO BEER).
Good luck
Workout Tips? Want to get abs asap, need workout tips
thanks
Best video ever made for abs. Shows every ab workout and it’s quick.
http://www.youtube.com/watch?v=fk_usVg7Fp0&feature=related