June 23, 2007
Topic:
Safety Tips for Working Out in the Heat
This being the beginning of summer, I would like to go over some tips that will keep you safe and healthy.
Heat stroke- My mother has a lot to do with this tip. As a nurse she sees a lot of joggers and construction workers suffering from this potentially life threatening situation. It is a myth that only the young and the elderly can suffer from heat stroke. Nonsense! Anyone, no matter how healthy can overheat. Take the following steps to keep cool
- Don’t run during peak hours of the evening. Yes, you might sweat more but you’re not burning more calories. Why? Well, heat zaps your energy and everyone will subconsciously lower their intensity levels. This is an uncontrollable response your body takes to prevent heat exhaustion. Many experts agree that a proper exercise temperature should be anywhere from 69-75 degrees tops. Heat will not make you fitter; it will just hurt your workout quality.
- Drink plenty of water. When it’s really hot consider an electrolyte beverage. Yes they do contain some sugars but in extreme temps the benefits of replacing electrolytes outweighs the negative of the extra calories.
- Protect your skin. Skin cancer is one of the most common forms of cancer and one of the
deadliest. The ears, lips and back of the neck are major danger zones because many forget to protect these areas. Pick a high quality, sweat proof sunscreen.
One more thing I want to mention, although it’s off the fitness topic. As a self-defense instructor also it’s important to remember, especially women, that crime often goes up in the summer months. Avoid jogging alone early in the morning or late at night. If this is an inconvenience then try to find a friend. There is strength in numbers.
Question from viewers:
Crystal Jennings:
My knees hurt when I do lunges or squats. What other exersices can I do to tighten my behind?
Graham:
I can do a ton of pushups but they're not making my arms look stronger anymore. What gives?
Tune in Saturday morning for Wes’ Answer!!!
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