DIET | DETECTIVE^®

Before you head outside for a run, find out what you need to know about exercising in the great outdoors.

Travel will take you to exciting places. As you maintain your exercise regime, chances are you're going to do some outdoor activities, such as skiing in Aspen, tennis in South Beach, inline skating in San Francisco. Boy, you get around. Still, no matter the activity, you'll have to face the elements, and the first rule of exercising outdoors successfully (i.e., safely) is similar to being successful in business: location, location, location.

When evaluating the overall impact on your body, where you exercise is often as important as the exercise itself. For instance, when the temperature drops, you are more vulnerable to injury. Specifically, your arm and leg muscles are more prone to cramp or tear. Like the well-designed machine that it is, your body reroutes more blood to your key organs in cold weather, the same way a power company shuts down a few grids to prevent a blackout. A by-product of this redirected blood flow is extremities that are less flexible and limber. Cold muscles like a cold car engine can "crack" if you don't warm them up.

"Jump-start" your body by running in place or doing some other aerobic activity, such as jumping jacks. Then, stretch thoroughly before you go outside. Once outside, be sure to take several deep breaths. This will help your body make the transition to the cold before you begin exercising in earnest. A few minutes of preparation, whether it is speeding blood flow to key muscles or exposing your body gradually to the cold, will help you perform better in all kinds of winter activities.

Regulating your body barometer
The barometer is a device to measure moisture in the air. How can we tell if our bodies have enough moisture? If you are working out and you are not sweating as you normally do, chances are you're dehydrated. Headaches and nausea are also indicators. The transport of nutrients within your body becomes compromised when you don't drink enough water. You feel weaker and sluggish due to the build up of ammonia, urea and uric acid. These toxins flood your body when you are not properly hydrated. Drink at least 16 to 24 ounces of water before strenuous exercise.

Dehydration occurs most often in summer climates, when the glorious rays of the sun make us think we are capable of amazing feats of stamina and strength. However, a little measure called the heat index (actual heat + humidity) can sabotage any workout. Since the Weather Channel is available in most cities, gauge your aerobic exercise accordingly. Lower the intensity or duration of your workout or think about taking it indoors.

Also, wear a hat and sunscreen to blunt the effects of the sun. While this may seem a no-brainer, we often forget that diffused sunlight, on cloudy days, is just as likely to cause sunstroke or burn. Make sure the SPF is 15 or higher and to reapply after swimming or sweating.

Outdoor exercise and air pollution
Depending on which city you are in and what time of day you exercise, you could be doing yourself more harm than good. The United States Environmental Protection Agency has determined that air with an ozone level of 0.12 parts per million is unfit to breathe for more than one hour. Industrial pollutants, such as nitrogen dioxide, carbon monoxide and acid particles, can cause cumulative damage to your respiratory system and heart.

Ozone levels are usually at their worst from 7 to 10 a.m. and from 5 to 8 p.m. (Hello rush hour!). Again, check the Weather Channel for the air quality each day before you elect to do outdoor exercise. If you are in a city known for its smog or the high ozone content in the air, switch your workout to early morning or late evening.

The environment outside your body is just as important as the environment within. So use common sense and exercise caution as well as muscles.

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed