Exercise Physiology

*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Exercising in the Heat by Jason Karp, PhD on May 18, 2010 ideafit.com
‘..Hot and humid days present an even greater challenge. When it’s humid, the air is already saturated with water, limiting the amount of sweat evaporating from your skin. As a result, the ability to dissipate heat is minimized and core body temperature rises rapidly, leading to hyperthermia. In extreme cases, hyperthermia can lead to heat exhaustion and heat stroke.

Heat exhaustion, the most common heat illness, is defined as the inability to continue exercise in the heat (Armstrong 2000). Heat stroke is a medical emergency and occurs when body temperature rises to a level that causes damage to the body’s tissues (> 103–104 degrees Fahrenheit, or > 39–40 degrees Celsius) (Armstrong 2000).

In an attempt to prevent body temperature from rising to dangerous levels during exercise, your central nervous system orchestrates a complex response in which blood vessels supplying your inner organs constrict, while blood vessels supplying your skin dilate, causing blood to be diverted away from inner organs and directed outward to the skin to increase cooling through the convection of air over your skin’s surface. It may seem somewhat counterintuitive that as your core body temperature is rising during exercise in the heat, skin temperature decreases as a result of convective cooling. More blood being directed to the skin means less blood (and therefore less oxygen) going to the active muscles, causing exercise intensity to decrease and the perception of effort to increase. ..

Recommendations for Exercising in the Heat

The two most important things your clients can do to prepare themselves for their summer outdoor training sessions are hydrate and acclimatize.

Hydrate..

Acclimatize…

Other Strategies for Exercising in the Heat

If you’re training clients or holding a boot camp outdoors in the summer, the best time to choose is the morning, when the temperature is lower. ..

What To Eat During A Tournament June 2, 2014 by Kate Schlag in Analysis with 17 com
“..On the spectrum of energy drinks, protein powders, gels, Shot Bloks, and protein bars to sandwiches, bananas, and nuts, try to have the majority of your fuel be real food. Real food means food that is minimally processed and doesn’t contain tons of added preservatives, sweeteners, chemicals, and additives…”

Sal: I stopped drinking sports drinks with food coloring and sugar, so I usually get a bottle water with b12 vitamin droplets

-Hydration

11 Hydration Strategies for Hot Weather By Chrissy Wellington M.S., C.N.S., L.D.N., C.P.T
“.. Proper hydration is achieved during exercise by consuming fluids and electrolytes at regular intervals. During training distractions may prevent athletes from recognizing their thirst, occasionally fluids are not available precisely when thirst occurs, and by the time thirst is felt an athlete may already be dehydrated. Recommendations for hydration before, during and after exercise to ensure optimal sports performance are as follows: ..”

-Foods

What’s a “cool” healthier alternative “dessert”?

Review: Yasso Frozen Greek Yogurt Bars June 16, 2014 by Kat katalysthealthblog.com

“…Yasso is made from all-natural ingredients and real Greek yogurt. With an average of 80-130 calories and little to no fat, they’re the perfect everyday indulgence, and you’ll want to start stocking your freezer for warm weather…now! Try one of Yasso’s five new can’t-resist flavors including sea salt caramel, mint chocolate chip, peanut butter cup, chocolate fudge, or dark chocolate raspberry, and you’ll never complain about the heat again..”..”

-Children

Feeding children cyh.com
“…Parents who have worked hard to get a meal ready can feel angry or hurt if children don’t want to eat it. Everyone’s appetite varies from time to time and no one wants to be made to eat something they don’t like or don’t feel like. Put yourself in their shoes.. ..children are no different from adults in this…….Let your children choose the food or a recipe for a meal once a week. When they are old enough they can shop and cook for it. They usually enjoy cooking and eating simple meals such as mince or pasta dishes. ..”

Sal: I went grocery shopping with my 7+ yr. old nephew yesterday and I let him “choose” what he wanted for lunch (also had him check out the items too at the self-checkout counter).

Healthy summer snacks for kids cbs8.com
“… the lack of a set eating schedule can prove to be unhealthy if your kids are chowing down on fatty, sugary snacks between meals like candy, salty chips and sweets.

When it comes to healthy summer snacks for kids, here are a few things to consider:

Create a set schedule for meals and snack times..”

Sal: We eat 5 evenly meals in the Philippines, so one doesn’t get hungry throughout the day.

-Medical

What You Should Know About Heat Illness and Exercise By Dr. Hamid Sadri 1st Choice Healthcare active.com
“..There are several stages of heat related illness and although each has some specific characteristics, they are not always easy to differentiate even by trained health professionals. The basic differentiating factor relates to the severity of the condition and is categorized as follows:..”

Considerations for Exercising in the Heat
Christopher Gagliardi // Program Design, Implementation and Modification // 9/9/2013 acefitness.org
‘..

So what do you need to know as a trainer? First, it’s important to have a good understanding of the heat index chart. You don’t need to memorize it, but you do need to understand the relationship between humidity and temperature (conditions become more dangerous as humidity and heat increase)…
Here are some tips to offer your clients before they begin exercising in the heat:

Begin exercise in the heat gradually as acclimatization typically takes seven to 10 days.
Always wear light-weight, well-ventilated clothing. Wear light-colored clothing if exercising in the sun as white reflects heat better than other colors.
Never wear non-breathable clothing.
Cotton is a good choice for exercising in the heat because it readily soaks up sweat and allows for evaporation.
Replace body fluids as they are lost. Recording daily body weight is an excellent way to prevent cumulative dehydration.
Air movement is critical for adequate cooling.
…”

Heat Exhaustion webmd.com
“..Although heat exhaustion isn’t as serious as heat stroke, it isn’t something to be taken lightly. Without proper intervention, heat exhaustion can progress to heat stroke, which can damage the brain and other vital organs, and even cause death.
Symptoms of Heat Exhaustion

The most common signs and symptoms of heat exhaustion include:..”

Treatment for Heat Exhaustion
‘… Remove any tight or unnecessary clothing.
Take a cool shower, bath, or sponge bath.
Apply other cooling measures such as fans or ice towels.

If such measures fail to provide relief within 15 minutes, seek emergency medical help, because untreated heat exhaustion can progress to heat stroke…”

Heat Exhaustion – YouTube

Heat Stroke in Sports: Causes, Prevention and Treatment gssiweb.org
‘..Early Warning.

Early warning signs of impending heat stroke may include irritability, confusion, apathy, belligerence, emotional instability, or irrational behavior…

Treating Heat Stroke

Medical Emergency.

In heat stroke, every minute counts. When core temperature is very high, body and brain cells begin to die, so fast cooling is vital. Early features are subtle central nervous system (CNS) changes — altered cognition or behavior — and core temperature over 104-105 °F (40.0-40.6 °C). When an athlete collapses, the best gauge of core temperature is rectal temperature; oral, axillary, or ear-canal temperature will not do. Advanced features are collapse with wet skin, core temperature over 106-107 °F (41.1- 41.7 °C) and striking CNS changes — delirium, stupor, seizures, or coma (Roberts, 1998).

Cool First.

Field treatment is fast cooling. No faster way to cool exists than dumping the athlete into an ice-water tub. Submerge the trunk — shoulders to hip joints. Research suggests ice-water immersion cools runners twice as fast as air exposure while wrapped in wet towels (Armstrong et al., 1996). The Marines also use ice-water cooling (Kark et al., 1996). Recent field research with volunteer runners suggests cold water may cool as fast as ice water (Clements et al., 2002)…’

Understanding heat exhaustion and heat stroke – YouTube

How to Avoid Heat Stroke When Exercising – YouTube

-Other Tips

Beat the Heat: Tips for Preventing Heat Illness

*weigh yourself before and after . Then replace 16oz of h20 for every pound lost

-Religious

5 Tips for Healthy Eating During a Summer Ramadan huffingtonpost.com
Know the Foods That Hydrate Your Body
“…When fasting, we’re slowly being dehydrated over the course of the day, so once we break our fast and during the non-fasting period we need to have foods that put water into our body, not deplete it further. It can be difficult to eat a lot of watermelon or squash, even though they’re super-hydrating foods, but you can make juices out of the fruits and soups out of the vegetables to give your body the additional water it needs. Avoid salty spice mixes and condiments that sneak their way into our rice and meat dishes only to leave us wondering why we’re so thirsty afterwards. A great way to break the fast is to enjoy your favorite dates, of course, but also consider having coconut water, or making smoothies, coolers and fruity drinks which are super-hydrating. They can be consumed at the Suhoor (pre-dawn meal before the fasting day begins) or at the Iftar (meal at the time of breaking the fast) followed by soup to preface your main meal. Consider limiting coffee and tea which are very dehydrating to the body, to about half of what you normally drink…”

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

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