Health Tips
CORE!
We're always talking about it but what do we mean?
Well, picture a body!
Now take off the head, arms and lower legs (cut off at the knees).
What's left is your CORE!
Now you know where it is you can work that little bit harder at squeezing it in Class
Working out in the Heat!!!
With the gorgeous and well overdue weather we are having, there are a few things you should think about while working out in the heat.
Ensure you drink lots of water BEFORE, DURING and AFTER classes to keep yourselves hydrated.
Remember to listen to your body during class and modify your workout accordingly. Low Impact is an option that you can use at any time, and is a safe way to go during such high temperatures.
We will be bringing fans into class to make conditions a little more comfortable so that you can continue to keep up with your workouts, and bringing a Frozen washcloth with you is also a great idea!
For more advice on working out in the heat, see the Jazzercise article below:
'Play it Safe While Exercising in the Heat'
We’re all susceptible to heat illness – regardless of age or fitness level. No one can take the summer heat lightly. As the temperatures rise, staying hydrated can become a greater challenge for people exercising both indoors and out. In hot weather, individuals can lose as much as two quarts of sweat per hour. If left unreplenished, this can lead to dehydration, heat exhaustion, even heat stroke. In humid weather, when the air is saturated with water vapor, sweat evaporates more slowly, making it harder for the body to cool itself. As humidity rises, experts recommend curtailing your physical activity to avoid heat stroke. In addition, you may need to factor in your gender and fitness level. Women tend to sweat less than men, and individuals who are physically fit have more efficient "cooling" systems. Knowledge of symptoms and the varying degrees of heat illness can help you to nip dangerous situations in the bud.
Symptoms of heat illness:
Heat cramps:
Cramps often strike individuals who tackle endurance or high-intensity activities during the summer. An initial red flag that your body is overheating, cramps cause your muscles to tighten and spasm severely.
Heat exhaustion:
Marked by dizziness, rapid pulse, nausea, vomiting, fainting. The best prescription is to cease activity, drink water and rest in a cool area.
Heat stroke:
In heat stroke, the symptoms for heat exhaustion are paired with disorientation. If the core body temperature of the individual rises above 105 degrees, he or she may, black out, experience convulsions, and even die. If you or someone you are with experiences any of these symptoms, seek emergency medical attention immediately!
Prevention:
Stay well hydrated:
Drink 20 ounces of water or sports drink two hours before you plan to exercise outside. Drink another 10 ounces 15 minutes into your workout, and 10 ounces every 15 minutes after that. If you exercise for more than an hour, consume a sports drink in addition to water to replace the sodium you’re losing through sweat.
Dress appropriately:
Loose, light- colored clothing that allows evaporation and ventilation is best. Check the temperature: Don’t exercise when the heat and sun are most intense, basically from 10a.m. to 3p.m. Avoid chemicals and stimulants: Decongestants and supplements, such as ephedra, can raise your blood pressure and heart rate. Alcohol and caffeine can dehydrate, interfering with the body’s cooling mechanisms.
Let yourself warm up:
Even if you’ve been active throughout the winter, it’s a good idea to decrease the intensity of your exercise a bit as your body adjusts to warmer temperatures. Keep in mind that it can take up to two weeks to acclimate.
We hope this information helps you and you can continue to attend Class through, what we hope to be, a glorious summer
See you in Class!!!
Jazzercise Bristol Team
For more health tips visit the official Jazzercise site at
http://www.jazzercise.com
If you have any questions please consult your physician.
