Take a Break

Tips for out­door fit­ness

Focus of SWFL - - C Ontent - By Da­nine Fruge M.D. As­so­ciate Med­i­cal Di­rec­tor at Pri­tikin Longevity Cen­ter & Spa in Mi­ami, FL

KnowAvoid the hottest part of the day.

Wear light-col­ored, light­weight cloth­ing.

Be sure to ap­ply sun­block

Drink up.

when to ease up, es­pe­cially if you're trav­el­ing this sum­mer to cli­mates you're un­ac­cus­tomed to. If you’re used to work­ing out in cooler tem­per­a­tures, ac­cept the fact that you prob­a­bly won't be able to ex­er­cise at the in­ten­sity you nor­mally do. I re­cently talked with a pa­tient who learned the hard way. Though she nor­mally breezes through a three-mile run at home in Ore­gon, she barely made it through a half-mile stroll in the 100-de­gree heat of New York City’s Cen­tral Park last week. She was sur­prised WR rHDOLzH KRZ PuFK – DQG KRZ TuLFNOy! – WKH KHDW DQG Ku­mid­ity wore her down. If you nor­mally run, walk or jog. If you’re a brisk walker, slow it down. As your body adapts to the heat, grad­u­ally in­crease the pace and length of your work­out. If you have a med­i­cal con­di­tion and/or take pre­scrip­tion med­i­ca­tions, do ask your physi­cian if you need to take any ad­di­tional pre­cau­tions.

Rise early to catch the cool of the morn­ing, or go out at sun­set or later. In the heat of mid­day (typ­i­cally be­tween 10 am and 4 pm) take cover un­der shade. Jump in a pool. Sign up for an aqua-aer­o­bics class. And carry a fan/spray bot­tle for skin sur­face cool­ing.

Dark col­ors ab­sorb the heat, which can make you feel as if you’re ZrDSSHG LQ D ZDrP EODQNHW. HHDYyZHLJKW, WLJKW-fiWWLQJ cloth­ing will also heat you up. Keep it loose. Keep it light. More air will be able to cir­cu­late over your skin, keep­ing you cool.

– U9$/U9% SrHIHrDEOy ZLWK WL­ta­nium or zinc diox­ide, or at least avoben­zene. Reap­ply at two-hour in­ter­vals, even if the la­bels have sweat proof and wa­ter proof claims that are hours longer. Many of th­ese “long-last­ing” claims are cur­rently un­der in­ves­ti­ga­tion. Sun­burn in­creases the risk of pre­ma­ture skin ag­ing, and in­creases your risk of skin can­cer. An­other good way to de­crease sun ex­po­sure is to wear wide-brimmed hats.

The big­gest do’s and don’ts when it comes to heat wave hydration

Ex­er­cis­ing in hot weather in­creases our body tem­per­a­ture. Sure, our bod­ies have built-in cool­ing sys­tems that help us ad­just to heat. That’s why we per­spire. But this nat­u­ral cool­ing sys­tem can fail if we’re ex­posed to soar­ing tem­per­a­tures for too long. The re­sult may be heat ex­haus­tion – WKDW DZIuO IDWLJuH WKDW PDNHV yRu IHHO DV LI RQH PRrH VWHS FRuOG EH yRur ODVW – DQG HYHQ KHDW VWrRNH. If the hu­mid­ity is also way up, you’re in dou­ble trou­ble be­cause your sweat "sticks" to your skin; it doesn’t evap­o­rate as read­ily, which can send body tem­per­a­ture even higher. 7R NHHS FRRO, PDNH VurH firVW RI DOO WKDW yRu’rH GrLQNLQJ SOHQty of wa­ter. Since our bod­ies are about 50 to 60% wa­ter, it is vi­tal to main­tain this amount. We tend to lose about 2 to 3% dur­ing typ­i­cal ex­er­cise and ac­tiv­ity, es­pe­cially on hot days. Be­cause the Pri­tikin Eat­ing Plan, full of fruits and veg­eta­bles, is so rich in wa­ter, you do not need to drink wa­ter be­fore your work­out, but while you’re ex­er­cis­ing, drink 8 to 10 ounces of wa­ter ev­ery 20 min­utes. Af­ter ex­er­cise, GrLQN PRrH – DW PLQLPuP, DQRWKHr 8 RuQFHV. An­other great way to help re-hy­drate dur­ing a break in phys­i­cal ac­tiv­ity is to eat a piece of fruit, such as an ap­ple or or­ange, or even car­rots or cel­ery sticks. The fruit or veg­gies will also help re­place valu­able elec­trolyte loss.

Keep track of your hydration lev­els.

A good way to know that you’re hydrating prop­erly is by check­ing the color of your urine. If it’s pale yel­low (think lemon­ade), you’re well hy­drated. If it’s darker (head­ing to­ward the color of ap­ple juice), drink more.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.