What are some guidelines for a positive and safe start to an exercise program that will last?
What are two potential risks of exercising in the heat?
Exercising in Heat
Your body cools itself by sweating, but cooling down is harder in humid weather because perspiration doesn't evaporate as quickly from your skin.
Exercising in Heat
Heat can cause dehydration, which can lead to fatigue, headache, and dizziness. Heat stroke is a more serious form of heat illness and can be fatal. It's important to drink enough water while exercising in the heat and take breaks as needed.
Dehydration occurs when you lose more fluids than you take in and can be a serious condition. If more than 10 percent of body fluids are lost, death can occur. To prevent dehydration, drink two cups of water an hour before your workout and drink to replace water lost during your workout
A good tip to follow is to weigh yourself before and after working out, and replace each pound of weight loss with 2 to 3 cups (500 to 750 mL) of water
Did you know?
Exercising in hot weather can take a toll on your body up to 5 times faster than normal. If you become dehydrated while exercising in the heat, your body temperature will rise more quickly. Exercising in hot weather can increase the rate at which your body absorbs fluids, so hydrate more frequently than normal.
Heat Related Precautions
There are several steps to take to prevent heat-related illnesses while exercising. Exercise in the early morning and evening or indoors on hot and humid days. Drink water before, during, and after your workouts. Drink an additional 1 cup of water for every twenty minutes of exercise. Wear lightweight and loose clothing. Look for breathable and moisture-wicking fabrics. Wear light colors to reflect the sun and a light-weight hat to shade your head. Listen to your body. Don't be embarrassed to stop exercising or to tell someone you aren't feeling well.
How can we prevent dehydration and heat stroke while exercising in the heat?
Warm Ups and Cool downs
Why is warming up and cooling down important?
A warm-up is a 5 to 10 minute period that prepares your body for exercise. A warm-up generates heat in the muscles and joints which make them more elastic and ready for your workout. An effective warm-up increases both the respiratory rate and the heart rate.
Gives an opportunity to prepare mentally for the upcoming exercise session. Increases your heart rate and blood supply to your muscles, preparing your body systems for the workout. increases the body’s internal temperature and therefore generates heat for the muscles and joints which make them more flexible, loose, and reduces the risk of injury.
What should a warm up look like?
General movements that move large muscle groups in order to raise the heart rate slowly. Dynamic stretching and low-intensity movements like arm circles, leg swings, or trunk rotations. Include specific movements related to the activity of the workout. For example, if your workout includes swimming, the warm-up should include movements and stretches that target shoulder and arm muscles.
What should a warm up include?
List some benefits of a warm up
A cool-down is a 5-10 minutes period of mild exercise that allows your body to slowly return to a relaxed state and decrease your heart rate. Cooling down properly after you exercise allows the body to slow down gradually, thus making the transition to a resting state less dramatic.
Benefits of a cool down
Helps prevent blood from pooling in the muscles and keeps the blood flowing back to the heart which reduces the chance of fainting or feeling light-headed. Prevents tight muscles from becoming sore later by removing lactic acid produced in your muscles. Relaxes muscles and tendons preventing stiffness.
What should a cool down look like?
should consist of a continuation of light activity related to your workout. For example, after a jog, you may briskly walk for 5-10 minutes Continue until your heart rate is at or below 100 beats per minute. The end of a cool-down should include static stretching targeting muscle groups used during the workout.
What would be an appropriate cool down after a 30 minute run?
Brain break: Draw a beach scene with palm trees, the sun wearing sunglasses, and a sandcastle-made pineapple!
What are the benefits of warming up and cooling down?
Why is warming up important before exercise?
- To reduce flexibility
- To prevent dehydration
- To increase blood flow and oxygen to the muscles
- To cool down the body temperature
What are some examples of warm-up exercises?
- Eating a snack, drinking water, checking phone notifications
- Sitting down, watching TV, stretching fingers
- Jogging in place, jumping jacks, arm circles
- Doing high-intensity exercises