Monthly Archives: June 2014

Warm Weather Exercise Tips

Posted in Health, Working Out by

For those of you who are not already aware I am currently in the process of becoming a Barre instructor at my favorite studio in San Francisco Avant-Barre! Don’t worry, I plan on blogging all about it. As part of my training I am getting certified in group fitness through ACE, the American Council of Exercise. In my process of studying for the ACE exam I thought it would not only help me with preparing, but could also benefit others to share some interesting tips and information as I find it. With that below is my first tip, enjoy!

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With the summer months just kicking off and with the extended days in the sun it is only natural we all want to get out of the gym and make our way outside to exercise. Nothing beats a nice early morning run with the sun, the fresh flowers in bloom, and the nice summer air upon us. However when working out in the heat there are a few things you want to keep in mind in order to make sure you are keeping yourself safe and well.

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1. When you  begin to exercise in the heat it is important to make sure you are doing it gradually. To become acclimated to exercising in the heat it takes about 7-10 days. Therefore you want to make sure you start exercising slowly each day and gradually working your way up with time.

2. Make sure to always wear lightweight, well ventilated, and light colored clothing while exercising in the sun. The light colored clothing will reflect the sun better than darker colors which will ultimately help to keep you cooler.

3. Never wear non-breathable or impermeable garments. The idea of wearing these types of clothes (ie. a rubber suit for example) in order to help with weight loss is just a myth. The change in weight is solely due to fluid loss and not fat loss and can be very dangerous to one’s health.

4. Replace body fluids as they are lost. Drink fluids at regular intervals while working out, however be careful to avoid over-hydration which can be just as dangerous as being dehydrated. Consumption of smaller amounts of fluid frequently is the best practice and sticking to water over sports drinks.

5. Recording daily body weight is an excellent way to prevent accumulative dehydration. For example if someone loses 5 lbs of water weight after exercising then that same amount of water should be re-gained before exercising again the next day. If you do not replenish the same amount of water that has not been lost then make sure to tail back your workout the next day until you are back.

6. Air Movement is critical for being able to help cool ones self off. If there is limited air movement (for example exercising in a gym with no fans) the micro climate next to the body can actually become the same temperature as the body itself. This will prevent adequate heat loss and can therefore put you at risk for a heat injury. So make sure to have fans going if you are inside or a a slight breeze if outside.

Hope this was helpful and now everyone get outside and move your body!

 

Health & Fitness Articles of the Week – 6/1/14

Posted in Books and Articles by

Can Diet Drinks Aid Weight Loss?– I personally find the diet soda controversy very interesting. For me personally I can honestly say diet soda was sometimes a savior during my weight loss and I do not know if I would have been able to accomplish my results as quickly without it.  Diet drinks allowed me to get a sweet fix in the afternoon without turning to sugar and were a huge help in social events when wanting to avoid alcohol.  I did end up giving up diet soda two and a half years ago when I went into weight maintenance and since then my sweet tooth has diminished substantially.

Fitness Crazed– This article asks the question are trendy workouts really better then classic exercise? “The human body is an adaptation machine. If you force it to do something a little harder than it has had to do recently, it will respond — afterward, while you rest — by changing enough to be able to do that new hard task more comfortably next time. This is known as the progressive overload principle. All athletic training involves manipulating that principle through small, steady increases in weight, speed, distance or whatever.”

30 Percent of World Is Now Fat, No Country Immune- “Researchers found more than 2 billion people worldwide are now overweight or obese. The highest rates were in the Middle East and North Africa, where nearly 60 percent of men and 65 percent of women are heavy. The U.S. has about 13 percent of the world’s fat population, a greater percentage than any other country. China and India combined have about 15 percent.”

Mental Illness Can Shorten Lives More Than Chain-Smoking– This is an interesting perspective I have never thought about. Something to keep in mind. “About 20 percent of people in the United States and the U.K. smoke, he adds — around the same percentage of people who suffer from mental illness.”

Mastering the Art of Self-Negotiation– This article is not as much research based as tips and tricks to help you stick to your plan. I thought the advice was good, so thought I would share. “For every positive choice that affects our health and well-being, there’s at least one counter-argument that – in the murky waters of our mental workings can dissuade us from our good intentions.”

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Photo from Huff Post