Topic: Exercising Outdoors
Warm weather brings with it the ease and opportunity to more conveniently exercise outdoors. But as temperatures rise and humidity increases, it is important to be aware of certain aspects that make exercising outdoors as enjoyable and safe as possible. Here are a few:
Adequate hydration: It is important to maintain adequate hydration of your body before, during, and after the workout. Muscles are 70% water and the body loses water and electrolytes through perspiration. This further magnifies the need for adequate hydration to minimize the risk of heat exhaustion, nausea, and cramping.
Proper clothing: Proper clothing can be helpful to disperse sweat and lessen the chance of overheating. Clothing should fit comfortably and be light colored to keep the body cool and lessen the amount of heat absorbed by the sun.
Meal timing: Meal timing can affect the quality of any workout, especially one performed outdoors. Going too long without eating before a workout can make you light headed from low blood sugar. Eating too close to a workout can cause nausea and cramping due to competition for blood in the muscles and stomach. This is magnified by outdoor conditions such as heat and humidity. It is best to try to wait at least and one to two hours before beginning an outdoor exercise session to allow adequate time for the meal to digest.
Proper warm up and cool down: It is important to begin the exercise session gradually to allow circulation and blood flow to the joints and muscles. As the workout nears its conclusion, taper down the intensity rather than stopping abruptly. These guidelines are especially helpful when dealing with additional variables such as heat and humidity.
Body awareness: Everyone has different tolerances and limitations when it comes to exercising outdoors in warm weather. It can be an effective, enjoyable experience, but it also has its risks. Listen to your body, take precautions, and be aware of how you feel. When in doubt, reduce your intensity or exercise indoors in air conditioning if possible. It is more important that you exercise, not where you exercise.
By Larry Schweer
Certified Personal Trainer
National Level Competative Bodybuilder
Email Larry Questions at: Guru@Paramount-Supplements.com
Warm weather brings with it the ease and opportunity to more conveniently exercise outdoors. But as temperatures rise and humidity increases, it is important to be aware of certain aspects that make exercising outdoors as enjoyable and safe as possible. Here are a few:
Adequate hydration: It is important to maintain adequate hydration of your body before, during, and after the workout. Muscles are 70% water and the body loses water and electrolytes through perspiration. This further magnifies the need for adequate hydration to minimize the risk of heat exhaustion, nausea, and cramping.
Proper clothing: Proper clothing can be helpful to disperse sweat and lessen the chance of overheating. Clothing should fit comfortably and be light colored to keep the body cool and lessen the amount of heat absorbed by the sun.
Meal timing: Meal timing can affect the quality of any workout, especially one performed outdoors. Going too long without eating before a workout can make you light headed from low blood sugar. Eating too close to a workout can cause nausea and cramping due to competition for blood in the muscles and stomach. This is magnified by outdoor conditions such as heat and humidity. It is best to try to wait at least and one to two hours before beginning an outdoor exercise session to allow adequate time for the meal to digest.
Proper warm up and cool down: It is important to begin the exercise session gradually to allow circulation and blood flow to the joints and muscles. As the workout nears its conclusion, taper down the intensity rather than stopping abruptly. These guidelines are especially helpful when dealing with additional variables such as heat and humidity.
Body awareness: Everyone has different tolerances and limitations when it comes to exercising outdoors in warm weather. It can be an effective, enjoyable experience, but it also has its risks. Listen to your body, take precautions, and be aware of how you feel. When in doubt, reduce your intensity or exercise indoors in air conditioning if possible. It is more important that you exercise, not where you exercise.
By Larry Schweer
Certified Personal Trainer
National Level Competative Bodybuilder
Email Larry Questions at: Guru@Paramount-Supplements.com
