TIPS FOR WORKING OUT IN A HOT ENVIRONMENT
When planning to work out in a hot and humid climate, Dr. Cedric X. Bryant, of the American Council on Exercise suggests the following:
• Drink a large amount of water 30-minutes
before, 1 cup every 20 minutes during and
continue to drink afterwards regardless thirst.
• Bring a sports drink if the session will run over
60-minutes; you will lose fewer electrolytes,
sweat more and sooner as your body core
temperature lowers as it adjusts to the heat
(Generally it will take up to two weeks for your
body to fully acclimatize to your new
• Go at your own pace; allow your body to
regulate its temperature.
• Don’t wear waterproof clothes or those that
don’t allow evaporation of sweat; these can
cause heat injury.
• Cut back on exercise when temperatures are
above 32°C & relative humidity is above 60%
RULES FOR RUNNING
These according to Yet Matzkin, a spokesperson for the American Academy of Orthopedic Surgeons: One, shoes lose 60 % of their shock absorption after 483 km, so keep a rough idea of how many steps they’ve traveled to protect your joints. Two, if you are running long distances regardless of whether you are an experienced or beginner, “You shouldn’t increase your mileage, or your time, more than 10 percent per week.”
SWEAT IS NOT A MEASURE OF INTENSITY
“The process of sweating does not require active calorie burning,” says Michele Olson, Ph.D. After all, we can sweat standing in the sun or sitting in a hot yoga room. Sweating is the simple process of cooling the body. Monitoring your heart rate or perceived level of exertion is a better indicator of workout intensity.
7AM WORKOUTS AID SLEEP
If you’re waking up at 3 a.m. and/or less refreshed in the morning, you should start working out at 7 a.m., suggests Dr. Mehmet Oz and Dr. Mike Roizen. Starting early means that you should spend 75 % more time in deep sleep and cycling through the various stages of deep sleep. If you can’t get in an a.m. session, exercise at least three hours before bed.
CYCLING MAY REDUCE FERTILITY
In a study involving men who attended fertility clinics, 40% of those who also spent five or more hours cycling per week experienced lower sperm quality compared to 27% of men who didn’t exercise. Trauma or temperature of the scrotum may be responsible. The study is published in Fertility and Sterility.
BEST EXERCISE FOR LOWERING BLOOD SUGAR
If your goal is to lower blood sugar, whether your diabetic or not, a combination of aerobic and strength training is best. A study, published in the Journal of the American Medical Association, found that 41% of people on the combo training plan for over nine months were able to decrease their diabetes medication or lower their average blood sugar. This was only true for 29% of subjects in the aerobics group and 26% of subjects in the weight-training group. The combo group also reduced their risk of heart attack and stroke.
LOWER BLOOD SUGAR
RULES FOR RUNNING
CYCLING & INFERTILITY