Suggestions for exercising/working out/training during the summer

[abelisle]

I apologize for repeating this thread here but I know some of you may never take a glance at the Sports forum and this advice can save your life so I'm repeating it here:

Be careful folks - it's hot and humid out there!

Here's some suggestions on how to workout in hot conditions safely. Feel free to add you own.

1) Work out in an air conditioned gym if you can.

2) If you have to be outside, workout early in the morning or the cool of the evening

3) Stay well hydrated. Bring a water bottle or two with you. I might take one with Gatorade and another with water because you definitely don't want to douse yourself with Gatorade = sticky, gooey hair! :-) I used to wear a floppy ctton velour hat with a wide brim that I always kept wet to cool my cranium

4) Try to keep track of what your heart is doing either by perception/feeling of exertion ot use a HRM (Heart Rate Monitor) Your heart rate tends to beat faster BPM=beats per minute) when under stress. Back off if it's racing too high.

A common standard is to use a gauge of exertion based on your MHR (Maximum Heart Rate) 220-age=MHR

Ex. 220-45 = 175(MHR) Then 50-60%=light exertion, 60-70%=easy exertion, 70-80%=aerobic zone, 80-90%=anaerobic(breathing gets hard), 90-100%=VO2 threshold or maximal exertion (only for very fit aerobic athletes)

5) Wear light colors, loose fitting, open weave or "technical" outerwear meant to wick moisture away from your skin AND wear some head covering to absorb perspiration and not have the sun beating directly on your head.

6) If out running or on your bike tell someone where you're going and when you should be back. Take your cellphone if you can.

7) If you're planning a long workout, think about splitting it into 2 workouts = morning and evening. Unless you're preparing for a marathon or a century (100 mile) bike ride, you should be okay.

Alex (feel free to add your own suggestions)

[Outta Here]

My husband and I do a lot of bicycling. We have a few rules we stick by:

* Start early in the morning, or late in the evening.

* Carry 1 bottle of water per person per hour of activity; plus 2 bottles for dousing or emergency cleansing.

* Carry a cellphone, pepper spray and gun as allowed.

* Carry first-aid kit and bike tools.

* Wear helmets, light clothing, sunscreen and bug repellent. Re-applying the latter two as necessary.

* We eat only gluten-free, light snacks along the way.

* Take a five minute break every hour regardless of how we're feeling.