As the summer suns rays grow in intensity, people begin to start shedding layers of clothing to compensate. Many times, as the extra layers of clothing come off, people relize that those extra layers have covered up and allowed them to add extra layers of fat. Since the summer invites outdoor recreation, most people are motivated to shed the extra weight for bathing suit season, but find that the heat makes it difficult to have the desire to get out and sweat in high temperatures.
I started to think about this yesterday as I went on my run. We have had an abnormally moderate June here in Vegas and the heat has not played a huge role. However, I headed out for a run at about 5:00 pm yesterday planning on a quick 30 minutes. I had noticed that it was hotter than it has been, but I decided that I would be fine without taking water since I would only be gone 30 minutes. Half way into the run I realized I was wrong. When I returned home, I was more tired than I should have been, thirsty, and light-headed. I realized that it was time to start following three major rules of exercising the heat.
Rule #1-Dawn or Dusk- When exercising in the summer it is wise to avoid the sun. Exercising in the morning or evening is encouraged to decrease thermal stress. (For every 1 degree that your internal temperature rises, your heart rate increase 10 beats per minute) Because the Heart has to work harder in the heat, it is important to moniter your heart rate before, during, and after exercise periods. If you are not aware of your target heart rate training zone, you can ask your doctor, or send me an email at fitness_evolution_lv@yahoo.com and I will provide you with the information.
Rule #2- Drink, Drink, Drink- You should begin by drinking 8-14 ounces of water at least 20 minutes before you begin, and an additional 8 ounces for every twenty minutes of exercise to prevent dehydration. If you become thirsty, you have gone too long and your body is entering the early stages of dehydration. For most individuals, water fulfills all the fluid requirments of the body, however, individuals who exercise for more than 45 minutes, and whose work is primarily aerobic in nature, should consider using a sports drink like Gatorade that will replace electrolytes lost through sweat. It also provides calories (energy) for continued energy.
Rule #3- Dress for the temperature of the activity. I always get a kick out of people at the gym who are wearing plastic gym suits, or have on full sweat suits because they think if they sweat more, they will burn calories faster. Sweat=water weight, so while they might see a very small and insignificant amount of loss, it comes from water, not fat tissue. If anything it is putting the body at higher risk by placing the heart under excess stress. Unless you are a boxer or wrestler that has to cut weight for a weigh-in, there is no reason to "sweat it off". Sweat suits also interfere with the evaporation of sweat and raise the core temperature of the body. Wear loose-fitting, light and breathable fabrics like cotton or cool-max, and you will see greater results, feel better, and be safer.
By following the simple rules above, you can take advantage of all of the recreational activities that the Las Vegas area has to offer year-round. I know that I will not be doing another late-afternoon run without taking my water with me.
