Posts Tagged ‘exercise’
In a previous post, Antoinette M. Cheney, DO, a board-certified osteopathic family physician from Lone Tree, Colo., offered advice to new runners about training for their first marathon. Now she offers additional tips to keep in mind when training in the heat:
- Hydration is key. Don’t just drink water right before or during a run. Drink at least eight glasses of water per day to be properly hydrated before your run.
- Avoid running during the hottest part of the day. Early morning and evening hours are the coolest and the best for outdoor exercising. As heat and humidity increase between the hours of 10 a.m. and 4 p.m., your body’s temperature control system is at greater risk for developing a heat-related illness.
- Protect yourself from the sun. Limit your exposure to direct sunlight by not exercising during the hottest part of the day, which is typically when the sun is directly overhead. No matter what time of day or amount of cloud cover, use sunscreen to prevent sunburn and wear a cap or visor to shield your head, face and eyes from the sun’s rays.
If you are running in the heat and experience symptoms such as a headache, dizziness, nausea or vomiting or sudden weakness or fatigue, you could be experiencing heat exhaustion. If you exhibit any of these symptoms, you should get out of the heat immediately and try to cool yourself down with fluids, wiping down with a cool towel or by taking a shower or bath.
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The site offers entertaining videos and blog posts, overtly targeted at males, providing information on diet and nutrition. Topics range from destroying your fear of the gym to healthy alternatives for normally fattening or sugary foods.
With a sense a humor and a contagious dose of motivation, the B.U.F.F. Dudes provide practical information and resources for those trying to improve their health.
Note: The AOA does not officially endorse BUFF-Dudes.com as a source of health information.
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Ever joke about being allergic to exercise when you’re not in the mood for a workout? A recent post on Self magazine’s Healthy Self blog discusses how for some this is no laughing matter. The condition is called exercise-induced anaphylaxis (EIA).
Brian Smart, MD, an allergist and immunologist at the DuPage Medical Group Asthma and Allergy Center in Glen Ellyn, Ill., points out in the post that you can’t actually be allergic to exercise but that it can trigger anaphylaxis, which is a severe, whole-body reaction to a particular trigger.
“Life-threatening episodes and fatalities have been reported, but are quite uncommon with this condition,” he is quoted as saying. “Nonetheless, anaphylaxis is always serious and should be treated as such.”
Learn more about EIA symptoms and treatment for those afflicted with the condition on the Healthy Self blog at Self.com.
- What Is a Drug Allergy? (everydayhealth.com)
- Food allergies affect more city kids than rural ones (cbsnews.com)
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Far too many times I hear, “Doc I go to the gym five times a week and run until I can’t run anymore and I still am not losing the weight!” In response I always ask, “Well what is your diet?” This usually results in a bashful grin and an expression of guilt. The point is that you can run and exercise until you’re blue in the face but without a proper diet plan you are just spinning your wheels.
When starting an exercise program one must first realize that 90% of achieving the body of your dreams – whether it be a pair of bulging biceps or a sexy toned bikini body—is following a proper nutritional diet. When deciding to make this commitment to a better life and a healthier you, exercise should be considered as an adjunct – not and end all. This is one of the hardest concepts I see my patients struggle with, but once this concept gets through to your head you are ready to formulate an effective exercise plan. I suggest to my patients that they follow the following three objectives when creating their workout routines:
Objective 1: Who do you want to be?
The first step in starting any program in life is to determine your end goal. Is it to bench press a Buick, run a six-minute mile, or look good in a bikini? Having a goal to strive for is essential to keep you motivated and to stay on track.
I ask my patients to write out their specific goals on paper and sign and date it before I even see them. This gives them focus and determination to overcome any hump or temptation that may impede their way to achieving their end goal.
Objective 2: Spartan or Weekend Warrior?
Understanding and accepting who you are currently and what you are capable of doing is important to being successful in your exercise routine. Setting unrealistic goals and time frames will result in a sense of discouragement when they aren’t met. Baby steps are the best way to make monumental leaps. Set a goal for your day, week, month and life, and never stop until it is reached.
Objective 3: Who are You Now?
Make sure to record your physical stats and attributes at the start so you can track your progress. Information you log should include:
• Strength: The amount of weight you are lifting.
• Times: For example, how long it takes you to run or bike a certain distance.
• Vital signs: Including your resting heart rate, resting blood pressure, and body mass index (BMI). BMI is a method of estimating a person’s body fat levels based upon a person’s weight and height measurement.
While recording this information will help you to work with your physician to determine a safe exercise routine and will provide benchmarks for tracking progress, I often remind my patients that one of the best gauges of success is what they see in the mirror. Muscle weighs more than fat, and looks a lot better, so let your reflection “weigh in” on how you are progressing—and don’t rely solely on the numbers.
Following these three objectives will prepare you not only for physical improvements, but also for fulfilling your life goals. The old saying is “Look before you leap,” but I always preach, “Think before you look, before you leap, and you will never miss.”
Women Less Apt Than Men to Get Recommended Daily Exercise (HealthDay News)
Drink Red Wine, Stop Fat Cells? (EveryDayHealth.com)
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Replenishing energy stores and reviving muscles are among the benefits associated with drinking chocolate milk after working out. Health care writer Jeff Bayer explains in an article on FoxNews.com that after your workout, your body is most receptive to using amino acids to repair muscle tissue and carbohydrates to restore muscle glycogen (which helps the body store energy). The protein and carbohydrate levels in chocolate milk provide this needed nourishment after exercising, making it a fitting post-workout beverage option. Read the full article for more information on the benefits of drinking chocolate milk after exercising.
- Chocolate Milk Is The Best Post Workout Drink? (fitnesstroop.com)
- Chocolate milk can help you get best results after workout (news.bioscholar.com)
- Debunking Myths About Popular Beverages (QuarterLife-Health.com)