top
Total Solution Packs Focus of the Whole You
Shop   -  Blog  -  Index  -  About  -  Contact  -  Home

With the Right Precautions, Running in Heat and Humidity
Can Boost Fitness

by Mark Higginbotham - The Commercial Appeal Memphis, TN

To become a fit runner, it takes training three to five days per week year round for two years.

Don't let the weather get in the way.

Training on treadmills and cardio machines will help maintain fitness when the weather is bad, but you can't hibernate every winter or remain indoors on the hottest days of summer.

Staying in motion week after week through all kinds of weather is essential.

It takes about two weeks of training in 80-degree heat to give your body enough time to adapt. During this time, you must really slow down. When 90-degree temperatures arrive during the "dog days of summer," it will take another two weeks to adapt to the extra 10 degrees.

If you make up your mind to train toward a specific goal, the circumstances of daily weather will hardly ever deter you.

I watch autumn leaves fall while I remain in motion. Winter is approaching when the grass dusted with early-morning frost crunches beneath my feet. My favorite time of year is spring, when leaves unfurl and flowers are all around my running path.

The two best training environments in which to maximize aerobic fitness are training at high altitudes or working out in the heat and humidity. Why not use hot, humid conditions to your advantage?

Build a base of aerobic conditioning by running or walking slower for longer periods. It doesn't take much intensity (pace) to get your heart rate up when it is hot.

Steve Born, author of The Endurance Athlete's Guide to Success, says that athletes acclimated to heat "can reduce electrolyte (sodium and other minerals) and fluid loss (through sweating) up to 50 percent."

Remain well-hydrated. Get into the habit of sipping water all day long. Carry and consume water or a sports drink during every run or walk. Taking in too little fluid may result in heat sickness and painful cramps. Excessively hydrating could lead to hyponatremia (low blood sodium), which has killed several young and otherwise healthy marathoners recently.

How much is enough? Most research recommends that the average endurance athlete should take in 16 - 24 fluid ounces per hour during exercise.

Older runners and those possessing a higher percentage of body fat are more susceptible to heat stress.

Leg cramps, dizziness, increased heart rate, headache, and nausea are the initial symptoms of heat exhaustion, which could lead to (possibly fatal) heat stroke. Anyone experiencing these indicators should stop exercising immediately, get to a cool place, and continue to hydrate slowly. If you cannot keep fluids down, go to the emergency room.

The goal of BODi is to provide you with solutions to reach your health and fitness goals. Click here to learn more about BODi Coach Rich Dafter.

back to top
Join the BODi Team
and Save 20% on
BODi Products

Learn About This Rewarding Business Opportunity
Annual BODi Membership
With Live Streaming Workouts
Now Just $179.00!
Beachbody On Demand Annual Membership with BODi Free Trial
Try the BODi Shake
30 Day Risk-Free Guarantee

Shakeology Daily Dose of Dense Nutrition
BODi and Shakeology Bundle
Save $284.78

Beachbody On Demand and Shakeology Bundle
BODi Performance Bundle
Save $269.78

Beachbody On Demand Performance Bundle
Free Sample Workouts
XB Sweat + Sculpt
Free Sample Workout
LIIFT MORE
Free Sample Workout
4 Weeks for Every Body
Free Sample Workout
FIRE AND FLOW
Free Sample Workout
Job 1
Free Sample Workout
645
Free Sample Workout
Let's Get Up
Free Sample Workout
9 Week Control Freak
Free Sample Workout
30 Day Breakaway
Free Sample Workout
#MBF
Free Sample Workout
Barre Blend
Free Sample Workout
10 Rounds
Free Sample Workout
LIIFT4
Free Sample Workout
Transform :20
Free Sample Workout
Shift Shop
Free Sample Workout
Mes de Mas
Free Sample Workout
What is Team BODi?
Free Sample Workouts
Streaming Workouts
Try Shakeology Risk-Free
Workout Programs
Nutrition Programs
Workout & Nutrition Bundles
Nutrition Products
Free Online Coaching
Free Sample Workouts
Lose Weight
Get Fitter
Team Howtobefit on Facebook Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter
Top      

Disclaimer: BODi® does not guarantee any level of success or income from the BODi Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See the US Statement of Independent Coach Earnings

© 2023 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Site Map  -  Shop   -  Home