{"id":33690,"date":"2024-03-12T07:05:57","date_gmt":"2024-03-12T14:05:57","guid":{"rendered":"https:\/\/medfitnetwork.org\/public\/?p=33690"},"modified":"2024-03-11T06:49:59","modified_gmt":"2024-03-11T13:49:59","slug":"exercise-outdoors-cross-training-hydrate","status":"publish","type":"post","link":"https:\/\/medfitnetwork.org\/public\/all-mfn\/exercise-outdoors-cross-training-hydrate\/","title":{"rendered":"Exercise Outdoors: Cross Training & Hydrate"},"content":{"rendered":"\n

Exercise outdoors when it\u2019s hot can be a challenge. Cross training exercises are a good way to mix up your workouts and give yourself time to cool off, drink water and stay hydrated in summer heat. <\/p>\n\n\n\n

Although I\u2019m away from home, in the mountains, and not as affected by this huge triple digit heat wave, I did get a wake-up call of my own that I thought would be important to share.  I was shooting an exercise video this week in 90-degree heat. It was hot, but I got on a roll and forgot about the time. Less than an hour in, I started to swoon. Not a good shot on an exercise video. I realized immediately what had happened; I\u2019d gotten so involved, I forgot to drink water between takes. I can say from experience that it creeps up on you. So you need to take steps to keep yourself cool and well-hydrated when you exercise outdoors. Cross-train with strength exercises mixed in with your cardio gives you a lower intensity interval so you can drink water, stay hydrated and cool off.<\/p>\n\n\n\n

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According to the American College of Sports Medicine losing more than 2 percent of your body weight through dehydration puts your body at risk for heat illness. This is serious business. We\u2019ve all read the stories of team athletes who have actually died.<\/p>\n\n\n\n

When you exercise in the heat you can lose up to five cups of water per hour. So it\u2019s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink 2 cups of water a couple of hours before you start exercising so you are fully hydrated. Remember to bring that water bottle with you and drink a cup of water every 15 minutes or so while you are exercising. Don\u2019t wait till you\u2019re thirsty. If you\u2019re thirsty, you\u2019re already getting dehydrated.<\/p>\n\n\n\n

But you\u2019re not done yet. You need to drink another 2 cups over a two-hour period after exercise.<\/p>\n\n\n\n

Sounds like a lot of water. It\u2019s not. It\u2019s just making up for the water you lose when you exercise in the heat.<\/p>\n\n\n\n

Pouring water over your head during exercise won\u2019t help you rehydrate, but it does make you feel better. A study at Cal State Fullerton with trained athletes showed that athletes exercising in 92-degree heat in a controlled setting felt cooler and that the workout was easier to perform.<\/p>\n\n\n\n

But you know what Noel Coward said about \u201cmad dogs and Englishmen.\u201d Give yourself a break. If you can, exercise outdoors when it\u2019s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.<\/p>\n\n\n\n

Instead of keeping up your brisk pace for the whole workout, break it up. Go at normal pace for a bit, do a short light interval and then pick up your speed again.<\/p>\n\n\n\n

Another idea is when you exercise outdoors do cross training exercises. Add intervals of strength training between shorter bouts of cardio. You\u2019ll get a chance to drink and pour some water over your head too! Stop at a wall, a tree or a fence, and do these five exercises: two for your upper body and three for your lower.<\/p>\n\n\n\n

Exercise Outdoors Video<\/strong><\/h4>\n\n\n\n

Here is an Exercise Outdoors video with some easy cross training exercises to tone you up, no equipment necessary.<\/strong>  (Please subscribe to my YOUTUBE channel<\/a>; I have several more health & fitness videos!) <\/p>\n\n\n\n

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