Exercise Recommendations:
The Center for Disease Control and Prevention recommends aerobic activity and muscle strengthening to improve your health.
Adults need at least150 minutes of moderate-intensity aerobic activity (like brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
That may sound like a lot, but research shows that you can complete your exercise in 10 minute increments with the same long-term health benefits as if you were exercising for 30 minute increments.
Exercise and Heat:
It’s getting hot out there. Here are some tips to keeping cool.
1. Avoid exercising during the hottest parts of the day, usually 10am-3pm.
2. Wear loose, light colored clothing.
3. Stay hydrated. Drink water before, during, and after exercise.
4. Exercise in the shade or inside if it’s too hot outside.
5. Swim in a pool.
6. Stop exercising immediately if you feel dizzy, faint, or nauseous.
Pre-Cooling Tips:
Research shows that if you start with a lower pre-exercise core temperature (the temperature inside your body), you will be able to exercise for longer and at a higher intensity. Lowering your pre-exercise core temperature increases your heat storage capacity, improves exercise performace, delays fatigue, and lowers perceived effort (how hard you think your working).
To lower your pre-exercise core temperature:
1. Immerse yourself in cold water (bath, shower, pool).
2. Wear cooling garmets. (Contact me for a discount code)
3. Drink cold fluids before, during, and after exercise.
4. Drink Ice Slurries (blended ice).
5. Carry a cold thermos or frozen bottle of water.
6. Wear a t-shirt soaked in cool water.
7. Pour cool water over your head often.
8. Exercise with wet hair and/or clothes.
[...] Getting hot out there? Don’t forget to hydrate (with your new homemade flavored water!). For tips on how to beat the heat, please refer to a previous post of mine, Too Hot to Work Out. [...]