It is essential to take the necessary precautions while exercising during the summer months. The average person can take from one to two weeks to adapt to warmer, more humid temperatures. Here are some helpful safety tips to follow while exercising during the summer:
Rehydrate your body. While exercising in hot weather you can easily lose up to a quart of water an hour. Drink water before, during and after exercising. Sports drinks may be popular among intense exercisers, but they are not necessary and may actually absorb more slowly than plain water. If you prefer the taste of these drinks, try diluting them with water before consumption for easier rehydration.
Avoid working out during peak hours. Very hot and humid weather hampers perspiration's ability to cool your body. Try exercising in the morning or evening to avoid the most intense heat as well as the times when smog and pollution levels are highest. Or consider exercising indoors at your local gym or shopping mall.
Try walking. Walking is considered the most popular exercise among Americans. Invest in a good pair of walking shoes with a flexible sole, good heel and arch support. It may be the only equipment you'll need. A fat reduction overview can help you establish a clear summarize of what you require to focus on to accomplish your fat reduction purpose if you're a rookie; or serve as a reminder for these who are at an intermediate or more enhance step of their weightloss plan. Following are seven steps that can serve as instructions for your special weight loss plan. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss plans have tricked people into believing that it is the same, but most diets and weight loss programs only work by causing a person's body to eliminate more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Gently stretch for five minutes before starting your walk. When you are finished walking, cool down for five minutes by gently walking and stretching for another five minutes to prevent soreness.
Be open to new ideas. Try a new exercise or activity every two weeks, such as hiking, canoeing, rollerblading or biking. These activities will allow you easy access to water or rest.
Don't forget your sunscreen. Apply SPF 15 sunscreen at least 30 minutes before exercising outdoors. Protect your eyes with sunglasses that block the sun's UV rays. Exposure to direct and indirect sunlight over many years increases your risk of developing skin cancer.
Watch out for the symptoms of heat stroke. When the body can't rid itself of excess heat, there can be a sudden rise in body temperature. Look for very hot and dry skin, dizziness, nausea, confusion and unconsciousness. Remember, these symptoms can appear rapidly. If these conditions exist, move the person to a cool area or immerse him or her in a cool bath to lower the body temperature as quickly as possible. You can also pour cool water over the person. Seek medical attention immediately; heatstroke can be fatal.
Choose the appropriate clothing. Wear loose-fitting clothing to allow circulation of air between your skin and the environment. Also, light-colored clothing will reflect sunlight, while darker clothing will absorb the heat. Cotton and linen are natural fabrics that may absorb moisture (sweat). However, synthetic fabrics that have a mesh-like weave will allow moisture to be whisked away from your skin.
Muscle Cramps & Nutrition
What causes them: Muscle cramps result from overexertion and dehydration. When you don't have enough fluid in your system, it leads to an electrolyte imbalance that causes your muscles to cramp up. Sodium, calcium, and potassium are the main electrolytes lost through sweating during exercise.
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