WHEN IT COMES TO EXERCISE, DON’T LET SUMMER HEAT DEFEAT YOU

Well the first day of summer has come and gone, this means that hot and sometimes humid weather will be with us for the next few months. What does this mean for your workout routine? When the temperatures soar, our natural inclination is to stay inside, where it’s cool.  But doing the same old treadmill routine in your gym time after time can get pretty boring. You really do need to exercise outdoors because that’s where all the fun is!

Don’t even think about slacking off and not exercising at all, using the hot weather as an excuse. You have to keep up your workout schedule regardless of weather or seasons. If you let it slide, all those high-calorie summer splurges like mayo-laden potato salad, greasy brats, cold beer, and ice cream, will make you pile on extra pounds.

The important thing, is to cool down your summer workout by taking some sensible precautions to protect yourself from the sun and heat. Just as you wouldn’t go outside in the dead of winter without proper gear and preparation, the same holds true for the summer.

For a healthy “fun in the sun” experience I suggest the following:

If you have health issues, ask your doctor if you can work out outdoors. That’s a good advice for anyone starting a new exercise program, at any time of year.

Schedule your workout early in the day (before 10 a.m.) or later (after 6 p.m.) when it’s not as hot. Many fitness boot camps offer both morning and evening sessions.

Wear exercise-appropriate clothing. While cotton may be comfortable, it traps sweat and perspiration, clinging to your skin. So-called performance fabrics made of polyester and / or Lycra blends are a better choice.  Also, make sure to wear a hat and a pair of sunglasses.

Protect your skin from harmful sunrays with a high-SPF, waterproof and sweat-resistant sunscreen, even if it is cloudy or hazy outside. Apply it to the whole body, not just the face.

Drink often. Hydration is essential during a summer workout, so you should drink water before, during and after your routine, even if you are not thirsty. After a particularly intense or sweaty session, switch to a low sugar drinks containing electrolytes - Coconut Water is a great alternative – those important salts, minerals and other chemical compounds that replenish the depleted fluids.

Remember: summer’s ‘here today, gone tomorrow.’ So take advantage of the great outdoors while you can.

EXERCISE HELPS PREVENT STROKES BEFORE THEY STRIKE

EXERCISE HELPS PREVENT STROKES BEFORE THEY STRIKE

If you are health-conscious, you know how important our lifestyle is in preventing a host of serious diseases and other medical conditions, including stroke, which is the third leading cause of death right after cancer and heart attacks.

It is now a good time to learn about some preventive measures to protect ourselves from the debilitating “brain attack,” which kills or disables someone in the United States every 45 seconds. Not coincidentally, High Blood Pressure, is a symptom-less condition that can, if left untreated, lead to strokes. Stroke happens when a blood clot blocks an artery, interrupting blood flow to the brain. We do know, however, that physical activity helps prevent the formation of blood clots by stimulating circulation.

While strokes usually happen to people over 55, a disturbing new report recently released by the U.S. Centers for Disease Control and Prevention, says the incidence of strokes is on the rise among young people, possibly due to the increase in obesity and generally unhealthy lifestyle.
Among controllable and treatable factors that increase a stroke risk are heart disease, high cholesterol, obesity, diabetes, and hypertension.  

The good news, is that many of the stroke-inducing risk factors can be prevented or reduced with simple steps anyone at any age can take– such as a healthy diet and regular exercise. Numerous studies indicate that exercise has significant benefits when it comes to reducing the incidence of strokes. Research also shows that people who are physically active before suffering a stroke may have a less severe loss of brain function and recover better than those who did not exercise before. Either way, physical activity is a stroke of luck – no pun intended.

What workouts are best for stroke prevention?
Any vigorous and sustained physical activity that tackles each of the risk factors will be beneficial. In other words, exercises that raise your heart rate, improve the overall quality of your blood vessels, lower your blood pressure, and reduce or maintain your weight, will be very useful.

For example:
Brisk walking, jogging or even jumping jacks or jumping rope “will strengthen your cardiovascular system and increase the volume of blood and oxygen that moves through your body.”
Strength training “will reduce your body fat and blood pressure, lower your cholesterol level, and build up your endurance, keeping your heart healthy and strong.”
Interval training “combines bursts of high intensity work with periods of rest, so it provides a terrific all-body training without the inconvenience of long and tedious workouts.”