BOOMj Experts: Smart Summer Workouts

2008-06-24 19:07:05
Source: Armand Tecco
By: ATecco

Written By: Armand Tecco

After being cooped up inside for months because of cold and rainy weather, many people are impatient to move their exercise routine outdoors. Summer – with its warm, sunny days – is peak season for outdoor activity.

Make the most of what summer has to offer by being smart about your workouts. With a little forethought, you can exercise in the heat without skipping a beat!

UNDERSTAND THE IMPORTANCE OF HYDRATION

Our bodies require a constant supply of water. Without a sufficient amount of fluids, dehydration occurs, impairing our ability to function. Our minimum daily fluid requirement is about two liters, which is equal to at least eight cups of water.

Physical activity and warm weather both increase fluid needs. While the evaporation of sweat helps keep our body temperature from rising too high, it also can lead to dehydration unless the lost fluid is replaced. On average, most people tend to lose between one-half to one and one-half liters of sweat during an hour of exercise.

A highly active person in warm weather may need to drink up to 10 liters of fluid each day to replace what was lost in sweat. The fluid can be consumed in a variety of forms, from milk and juice to soup and fruit. Water is ideal because the body absorbs it immediately and is calorie-free. Be sure to avoid drinks with caffeine or alcohol since both are diuretics, which increase fluid loss.

The American College of Sports Medicine (ACSM) stresses the importance of drinking fluids during exercise, not just afterwards. What’s more, ACSM recommends drinking eight to 16 ounces in the two hours before exercise. And before a long race or training session, it’s a good idea to start pre-hydrating the day before.

If you sweat profusely during the day, you should also ingest small amounts of sodium during exercise to aid re-hydration. Sodium is a vital mineral, especially for physically active people. One hundred milligrams of sodium can be ingested with a 250 milliliter sports drink or an eight-ounce glass of milk.

If you want to enhance sports performance, a sports drink is beneficial since it contains carbohydrates and electrolytes, which are necessary for energy. Pennsylvania State University physiology professor W. Larry Kenney, Ph.D. suggests drinking 16 ounces of water beforehand and four ounces every 15 minutes during exercise to increase muscle endurance.

RECOGNIZE THE SYMPTOMS OF HEAT-RELATED ILLNESSES

Heat rash, heat cramps, heat exhaustion, heatstroke, and dehydration are all heat-related illnesses that can be avoided if you are smart about exercising in hot weather. If you feel dizzy, lightheaded, disoriented, nauseous, have chills or goose bumps, feel throbbing or pressure in your head, or have muscle cramps or dry, clammy skin, STOP EXERCISING. These are warning signs of a heat-related illness. Sit down in the shade and drink fluids, or lie down with your feet elevated. A towel dipped in ice water cools the body fast. Massage cramped areas. If you don’t feel better after a short while, seek medical attention.

PRACTICE COMMON SENSE

To stay healthy in the sun, stick to the basic rules of thumb that you’ve probably heard before but may often ignore: (1) where sunscreen all the time and reapply after sweating; (2) avoid exercising between the peak sun hours of 10 am and 2 pm; (3) wear breathable fabrics like cotton and remember the wide-brimmed hat and sunglasses; (4) rub petroleum jelly on your feet and other areas where blisters and chafing occur; (5) tell someone your jog/bike route as a safety precaution; (6) warm up slowly before every aerobic workout and cool down completely, ending with stretches; (7) walk and jog against traffic but bicycle with traffic, obeying all traffic rules; (8) leave headphones at home when jogging/cycling outdoors; (9) wear a glow-in-the-dark shirt when exercising at night; (10) don’t abandon your workouts during summer travel – stay at places conducive to exercising; (11) vary your outdoor routine by seeking out different terrain, adding hills, and alternating activities; (12) don’t neglect weight training in favor of outdoor sports – use the machines and/or dumbbells on a regular basis for a complete exercise regimen.

Armand Tecco owns HealthEase, Inc., a fitness management company based in Wayne, Pa. You can reach him directly at armfitness@comcast.com or visit www.healtheasefitness.com.

Armand Tecco is a Program Director for Boomer-Living.com.

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