Hot Weather Exercise

Hot Weather Exercise

For many people — especially those who suffer through cold winters — the onset of summer and hot weather leads to a rush outdoors for activity and exercise. Get active by all means, but be aware of the dangers that come with exercising in hot weather.

You should always take hot weather precautions whenever the temperature rises above 80° Fahrenheit. High humidity (above 75% to 80%) can also contribute to overheating, so be especially careful when it is hot and humid. Precautions are especially important for the very young and the very old, as well as for anyone with high blood pressure, coronary artery disease or any other kind of cardiovascular disorder.

How to avoid heat-related illnesses

When you exercise in hot weather, keep these precautions in mind:

• Watch the temperature. Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity.
• Get acclimated. If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
• Know your fitness level. If you're unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.
• Drink plenty of fluids. Dehydration is a key factor in heat illness. Help your body sweat and cool down by staying well hydrated with water. Don't wait until you're thirsty to drink. If you plan to exercise intensely or for longer than one hour, consider a sports drink instead of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid  alcoholic drinks because they can actually promote fluid loss.
• Dress appropriately. Lightweight, loosefitting clothing helps sweat evaporate and keeps you cooler. Avoid dark colors, which can absorb heat. If possible, wear a light-colored, wide-brimmed hat.
• Avoid midday sun. Exercise in the morning or evening, when it's likely to be cooler outdoors. If possible, exercise in shady areas — or do a water workout in a pool.
• Wear sunscreen. A sunburn decreases your body's ability to cool itself.
• Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.
• Understand your medical risks. Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your doctor about precautions.

The simple solution to most health and weight concerns is to reduce the inflammation in your bodies.

 

The simple solution to most health and weight concerns is to reduce the inflammation in your bodies.

I have found that the only way to achieve great results is if you follow a sound nutritional program in combination with a  exercise program. No matter how detailed and perfect the exercise program, if the correct nutritional principles are not in place, you will not see the results you want. 

The simple solution to most health and weight concerns is to reduce the inflammation in their bodies.  I have found that most of my clients who are not losing weight is due to inflammation. I would argue that every person who is overweight, obese can be helped if inflammation was decreased with the foods they eat.  A nutrition program should be an easy to follow, healthy, realistic and should aim at decreasing inflammation in the body to help foster dramatic fat loss and increased health.

          

So what is inflammation? It is your immune system’s response to infection or irritation in the body. This is how your internal body systems will respond to infectious and irritating foods.The results of reducing inflammatory foods in nutrition plans provide nothing but extraordinary results.  The difficulty becomes providing an easy to understand nutritional program that one can follow. 

The following approach will make it easy for you to learn exactly which foods you can eat and which foods to avoid. In order to find exactly which foods may be irritating to you,  all possible culprits for 14 days must be eliminated.  Instead of starting with a long list of foods that you can’t eat,  start with a list of all the foods you can eat. (Better to start on a positive note!) For every meal that you eat, you must choose one food from the A column and one from the B column.

• A. Proteins
• Whole Organic Eggs
• Free Range Chicken, Duck, (white and dark meat)
• Free Range Turkey (white and dark meat)
• Grass Fed Beef, Buffalo, Lamb, Venison
• All Wild fish (no canned tuna)
• Raw almonds, walnuts, macadamia nuts, filberts, pecans, pumpkin seeds and sunflower seeds
• B. Fruits and Vegetables
• All vegetables (except for Iceberg Lettuce and Corn)
• All fruits (except for dried or canned)
• Can be used at each meal:
• Organic Extra Virgin Olive Oil (preferably raw)
• Butter (no margarine or any other fake butter)
• Coconut Oil (Organic, Extra Virgin)
• Unlimited:
• All Spices
• Only Celtic Sea Salt (no other salt is permitted)
• Herbal Teas

Now you have a large variety of foods from which to choose from.  

Here is a list of inflammatory foods (below) so you will know what they need to avoid.

Inflammatory Foods

Dairy - This is where you will say to me, “But I drink skim milk instead of whole.” or “Where will I get my calcium from?” Regardless of the variety of milk you consume, dairy in this country is not in the form nature intended. Because of pasteurization, the high heat kills off all the necessary enzymes in the milk that we need to digest (thus the high prevalence of lactose intolerance and irritable bowl syndrome in this country). You can argue pasteurization is necessary to kill off bacteria, but in reality, the high heat temperatures of pasteurization are actually not high enough to kill off the pathogens most people are worried about. So this practice kills off the good and leaves the bad. You can also be assure you will absorb more calcium from green leafy vegetables than any amount of milk they can consume. When stop digesting the results are phenomenal. 

Sugar and foods containing sugar - Sugar, by far, is one of the most abused drugs in this country (and yes, I did call it a drug). It causes everything from rotting teeth to diabetes to most cancers. Even if your not candy or dessert eaters. Sugar content in most of their foods. If they were to total up the amount of sugar from their daily juices, sodas, processed foods and dressings, it could add up to 20 teaspoons of sugar a day! Any word ending in "-use" on a package usually means sugar (i.e., sucrose, maltose, glucose).

Artificial sweeteners and packaged foods –

If you can’t pronounce it, you are not allowed to eat it. So NO diet foods of any type(Jell-O, Diet Coke, frozen dinners, etc.). At this point, you may be asking yourself, “How can I do this? You can either follow this nutrition plan and feel great, loose  weight or you can stay where you are

Extending the Demands of your Exercise for Better Results

Extending the Demands of 
your Exercise for Better Results

One of the simplest ways of increasing the collective demands you place on your body during your physical activity regimen is to extend the duration of your exercise session. To a given point, the longer you work out, the greater the exercise-related rewards you’ll achieve. Lift more. The basic concept underlying sound strength training is progressive overload. In that regard, to properly develop your level of muscular fitness, you must place a demand on your muscles beyond the load that they normally can handle. As your muscles become stronger, a proportionally higher level of resistance is required to further stimulate an increase in their strength. All factors considered, the more you lift, the more work you do.  A 2005 study published in the Journal of Applied Physiology found that after just two weeks of bursts of hard exercise not only improves cardiovascular fitness but also the body’s ability to burn fat. High demands of exercises will not only help address muscle imbalances it will also bring challenge back to your routine, improve performance and more challenging and fun exercises  

The advantages of weights training.

Lifting weights that feel heavier than what we are used to puts our muscles under a certain degree of stress and as a result they are temporarily weakened. The body’s natural response to this weakened state is to rebuild the muscles 

so they are equipped to cope with a similar force put on them in future. Depending on your current level of strength and individual goals, the level of intensity when weight training must be high enough to ensure that the body recognizes the need to make strength improvements. Furthermore, the intensity must be repeatedly increased, otherwise the body gets used to it and no additional improvements will be seen.

One of the more obvious results of lifting weights is increased muscle mass, which brings about a whole host of changes in the body. Another important benefit of weight training is that it increases your metabolism, which basically speeds up all chemical reactions in the body. The process is similar to what occurs when you gradually press the accelerator of your car down - the car moves faster and uses more petrol as the revs increase – this is effectively what your body does when your metabolism increases. It is able to move faster, be stronger and consumes more calories, even at rest. Burning calories can be associated with losing weight when coupled with a healthy diet, but also keeps the body charged helping you feel active and confident.

Strength training provides a series of benefits to anyone’s lifestyle. A weight-training program is one that consists of exercises for all parts of the body to ensure whole body strength. Omitting major muscle groups would result in imbalances, to the detriment of the individual’s health. A program that is performed safely and with correct technique can boost your metabolism to aid weight loss and management.

Exercise is a requirement for any HEALTHY HUMAN BODY, which really should be your GOAL.