Make walking an effective aerobic exercise

Working in a fitness center full time i see people come in to walk on the treadmills daily. Some brisk walkers, and some casual walkers. When using walking as a form of aerobic exercise we need to elevate our heart rate and increase our pulse. I see this site so often, where people come in to "work out", and they end up walking on the treadmill at a snails pace. This would not be the most effective way to walk if you are using walking as your mode of aerobic exercise. Currently the ACSM recommend 30 minutes of moderate to vigorous activity most days of the week. The article of the day goes into more detail about how you can use walking effectively as a mode of exercise (here is the link to the article). Which brings me to the.....

Thought of the day!
thought of the day is pushing yourself past your comfort zone. Instead of being the casual 2 mph walker, step up the pace and bring it to 3.5 mph. or instead of being the 1 mile runner, become the 2 mile runner etc. Noone ever progresses when they dont push themselves! happy training!

Hydration in youth sports

Has anyone ever felt light headed after exercising outside in high temperatures? I know its happened to me. Ill never forget it, the temperature was in the 90's and i was mountain biking with friends outside and all of the sudden i felt extremely light headed, muscles felt weak, and i was as white as casper the ghost. Not a great feeling. I took a break, drank some water, and went on with my ride. If i had more knowledge about hydration in high temperatures that may have never happened. 

Hydration in sports is something that is sometimes put aside by leagues, coaches, and parents. The issue is becoming more prevalent and serious cases of heat-induced injuries have been popping up on fields across the world. The research article focuses on ways to reduce heat exhaustion and exertional heat stroke risk in youth football players with primary focus on preseason training in late summer early fall. the article is worth a good read/skim through.

Full Article via American College of Sports Medicine

Things to remember when exercising in in hot weather:

• drink plenty of water at least an hour before you exercise, and carry plenty of chilled fluids preferably water at all times during exercise.
• try to avoid exercise from 12 noon- 4pm seen as how these are the hottest hours of the day.
• Exercise with a friend just in case of emergency you have someone there who is monitoring you.
• The more articles of clothing you have on the higher the chance of injury, and wear light colored clothing whenever possible.
• take frequent breaks of 30-45 sec each throughout your exercise bought. look for shade as well.
• If you suspect exertional heat stroke, chill the body as quickly as possible. (i.e dumping cold water on the skin)

Thought of the day!

      Although the article is mainly focused on youth football athletes during preseason training there is a lot of good information that pertains to exercisers of all types. keep these key points in mind next time your out in the sticky hot weather. I know someone is going to use this information a lot more frequently than me seen as how we don't get too many hot and sticky days in Burlington, VT. Enjoy!

Owen Reinders

ACSM-Certified Personal Trainer