SPRINGER: Fitness: Rules of summer exercise

Exercise and sporting activities are made even more challenging by the blazing summer sun.

Here are several tips to remember when working out in the heat that will keep you going strong while avoiding heat illness.

• Take the time to acclimate yourself to hot weather.

The earlier you prepare for warmer temperatures the better. Regardless of what your planned activity is, start by getting outside during warmer parts of the day.

Take a brief walk or start by doing your normal activity but at a lower intensity or cutting back the time. Las Vegas' heat is brutal so it is not too early to start adapting to the heat.

• The fitter you are the better able you will be to handle higher temperatures.

Cross-training is a great tactic for improving your fitness and heat tolerance. Jog, swim or cycle for 30 to 40 minutes and take some of these workouts outside.

• Interval training is another method for improving fitness but can also help with the body's ability to cope.

Activities that include periodic bursts of intensity teaches the body to recover as quickly as possible. Work at a high intensity (an eight on a scale of 1 to 10) for 30 seconds, followed by a recovery period (level five) for another 30 seconds, according to Tennis Magazine.

• One of the most important tools for battling the heat is water.

Begin by drinking water at least one hour before your activity. Adequate hydration is crucial in helping the body tolerate the heat.

Continue to drink plenty of water during your activity and continue to do so afterwards as well. If you wait until you feel thirsty to drink, your body could already be dehydrated.

• Determine whether you need an additional sports drink to replenish lost electrolytes.

Too little sodium can lead to muscle cramps. Most sports drinks are too concentrated for the body to easily process. Add water to your sports drinks to allow for easier absorption.

• Eat your carbs.

Most people are trying to cut back on their carbohydrates but they are a necessary source of energy, especially if you are planning to exercise in the heat.

As the temperature rises, your body uses more carbs at a faster rate. Try to choose high-quality complex carbohydrates like whole grains and legumes.

• Dress the part.

Wear loose-fitting, light colored clothing to deflect the heat. Many athletic companies now produce apparel that is manufactured to wick away sweat from the body and allow for easy airing.

Sunblock is a necessary tool for any activity in the sun. If you are going to be spending extended time in the sun, re-apply your sunblock regularly. If you burn easily, it might be necessary to apply sunblock under your white cotton shirt as ultraviolet rays can penetrate clothing.

• Do what it takes to stay cool.

Find shade when possible and wet down your clothing with ice. If you start to feel dizzy or faint, get out of the sun.

Heat illness can leaving you feeling sick for days and once you suffer from one of these episodes you are more susceptible to them in the future. Listen to your body and do not push beyond your own boundaries.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.

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