The Heat is On: Warm Weather Exercise
(CARLSBAD, CA) -- If you've been anxiously awaiting summer and the
opportunity to take your workouts outdoors, just remember that
exercising in warmer weather has its risks. To make sure you don't wind
up with a dangerous case of heat exhaustion or heat stroke follow these
tips from Judi Sheppard Missett, founder and CEO of Jazzercise:
Drink, drink and drink some more. Hydration is critical in preventing
heat-related illness. Consume water before, during and after your
workouts. Be aware of the early signs of dehydration: fatigue, heat
intolerance, flushed skin and light-headedness. Symptoms of severe
dehydration include: difficulty swallowing, stumbling, sunken eyes and
dim vision, diminished sweating, numb skin, muscle spasms and delirium.
Be aware of the temperature and humidity and adjust the time,
intensity and duration of your workouts accordingly. For example,
exercise early in the morning or at dusk, and move at a more moderate
pace when the temperatures are high.
Wear light-colored and loose-fitting clothing. Stick with materials
that breathe, like cotton, and wear a hat and sunglasses when the sun is
Opt for an indoor workout on the very hottest days. Escape the heat
while enjoying an exercise class or weight-training session. No matter
what activity you choose, your hamstrings always need a good stretch
when you're done.
The following stretch targets the back of your leg, from your hip
down through the hamstrings on the back of your thigh, into your calf
muscles and Achilles tendon. Extend one leg, placing the heel on a step
or on the floor in front of you. Bend your supporting knee as you hinge
from your hips and lean forward slightly.
Keep your chest lifted and tip your pelvis forward so that your hips
and tailbone stick out behind you. When you feel a mild stretch down the
back of your leg, hold the position for 15-30 seconds, breathing
naturally. Reverse and stretch the other leg. If you'd like more support
for your back, you can place your hands on the supporting thigh.
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This information is in no way intended to be a
substitute for professional advice. Consult your physician before starting
a new regimen, fitness plan or diet.