Monday, August 13, 2007
Q: Now that the weather so hot, I have decided to take my running workout out of the gym and into the great outdoors. I usually run for an hour three to four times a week at about 8 minutes a mile. As the weather gets hotter I have noticed that I’m having trouble keeping up my pace. Is there anything I can do to help me hang in there?
A: Actually your body is telling you to slow down, and you need to listen! It takes about two weeks to get use to running in warmer weather. You need to acclimate slowly to higher temperatures. Here are a few pointers to help you do that.
• When you exercise in the heat you can lose up to five cups of water per hour. So it’s important to drink water before, during, and after vigorous exercise. The rule of thumb is to drink a cup of water every 15 minutes or so while you are running. Remember to bring a water bottle with you!
• Try running if you can when it’s cooler, early mornings or late afternoons when the sun is less direct. Try finding shady areas.
Remember to get plenty of water when running.
• Instead of keeping up your 8 minute pace for the full hour, break it up and take short walk intervals then pick up your speed again.
• Wear light colored, comfortable fitting clothes. Avoid tightly woven fabrics that don’t breathe. And don’t forget the sunscreen.
Q: As I have gotten older, my waist has thickened and my tummy tends to stick out a bit in front. Is there such a thing as spot reducing?
A: Unfortunately not, but, you can firm and flatten by using the Army exercise of sucking in your tummy during everyday activities. This is not just a discipline; it is an isometric exercise for your abs that can really help flatten that tummy.
And you can try this exercise to help you firm up even faster. It tones the center as well as the sides of your abdominals.
A simple abs crunch can keep the tummy under control.
Lie down on your back and bend one knee up towards your chest. At the same time, turn your torso and point your opposite elbow towards the knee.
Start with a few. Work-up to 20 repetitions.
Take a short break and do another set of 20.
Also, aerobic exercise will help you burn calories and eventually lose a few pounds. As you burn fat you’ll improve the total shape of your body
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