Hot Fun In The Summer Time

(CARLSBAD, CA) - It’s hard to hold back when the mercury rises, but fitness enthusiasts who head out the door during warm weather with little or no pre-workout planning may find themselves suffering from sunburn, dehydration, or other heat-related illnesses.

Your first response to longer days and warm sunshine should be to break out the sunscreen. For maximum protection, apply it 15 to 20 minutes before you head outside, and use lotions that don’t lose their effectiveness when you break a sweat.

You should consume water or a sports drink whenever you exercise, but extra vigilance is required when the weather gets hot. Experts recommend drinking 20 ounces two to three hours before a hot-weather workout and another 10 ounces about 15 minutes before you begin. Then, drink 10 ounces every 15 minutes until you finish exercising. To fully rehydrate, you should drink an additional 20 ounces for every pound you lost during your workout.

When the temperatures rise into the high 70’s and above, don’t expect your typical performance. Humidity will also take its toll on your perceived level of exertion and your body’s ability to cool itself adequately. So don’t worry if it takes longer to cover the same distance or if you just can’t sustain your usual level of intensity.

On the flip side, spending time in the sun has benefits. The sun is a terrific source of vitamin D, which protects against bone and muscle weakness and possibly certain cancers, diabetes and rheumatoid arthritis. Just limit your exposure and be sure to protect your skin, suggests Jazzercise founder Judi Sheppard Missett.

When you head outdoors keep these exercise tips in mind:

— Time your workouts for early morning or evening, when the sun is less intense. Avoid exercising between 10 a.m. and 3 p.m.

— Wear appropriate clothing, such as loose-fitting, lightweight fabrics that wick moisture away from your skin.

— Have a hat and/or sunglasses handy to protect your eyes and face from UV rays.

— Know the signs of heat-related illnesses:

Heat cramps are the first indication that you’re overheating. Your muscles tighten and cramp when your fluid and sodium levels drop. Drink water and/or a sports drink immediately.

Heat exhaustion occurs when your body can’t deliver enough blood to your brain, skin and muscles, resulting in dizziness, weakness, rapid pulse, vomiting and fainting. If you suspect heat exhaustion, stop exercising, sip water and lie down in a cool, shaded area until you feel better.

If your skin becomes hot, red and dry and your body temperature soars, you may be experiencing heat stroke. In addition to the symptoms listed above, you may become disoriented or confused. When body temperature rises above 105 degrees, individuals may pass out, experience convulsions and even incur permanent brain damage or death. The best preventive measure is to avoid intense exercise in the heat. If you ever see anyone in this condition, call 911, get him or her in a cool place and do whatever you can to help cool them down.

— Which brings us to the final tip: know when to exercise indoors. When heat and humidity are extreme, opt for the treadmill, stationary bike or an air-conditioned fitness class.

Make the most of your indoor workout by incorporating some strength training.  The following cross arm curl works the muscles of your chest, shoulder, and arm and is a great way to keep your arms sculpted.

Stand with your feet hip width apart, and your knees and toes pointing forward. Hold a light to moderate-weight dumbbell in your right hand.  Slide your right leg back into a lunge. Keep your body weight over your left heel, with your knee in line with your ankle, and place your left hand on your left thigh for support.  Stretch your spine long and make a straight line from your right heel to the top of your head.  Try to keep your chest lifted and your shoulders pressed down and back so that your back doesn’t round forward.

Bend your right elbow to a 90-degree angle, lift your arm to the side and turn it so that your palm is facing your body.  Pull your arm across your body toward the opposite shoulder, keeping it bent in the same position.  Pause and gently squeeze your chest muscles before slowly pulling your elbow back out to the side.  Repeat 10 to 15 times before changing sides.

Jazzercise, created by Judi Sheppard Missett, is the world's leading dance-fitness program with more than 6,800 instructors teaching 30,000 classes weekly in the U.S. and around the globe. Since 1969, millions of people of all ages and fitness levels have reaped the benefits of this comprehensive program, designed to enhance cardiovascular endurance, strength, and flexibility. For more information on Jazzercise go to jazzercise.com or call (800)FIT-IS-IT or (760)476-1750.

Courtesy of Jazzercise, Inc. - jazzercise.com