subject: Keeping Aerobics Safe And Effective [print this page] In your enthusiasm for your exercise program, be sure not to overdo it. Watch out for the following factors when exercising.
1. Heat stroke is a major risk when performing aerobic exercise in a hot, humid environment. If you travel to a hot environment for a vacation, please be sure to allow at least ten days to two weeks time for your body to acclimatize to the new weather conditions. Here are some tips to avoid heat stress.
2. Stay hydrated: Drink eight ounces of water at least 20 minutes before exercise.
Replenish fluids every fifteen minutes during exercise. Drink plenty after exercise.
3. Wear lose fitting, breathable fabrics that permit the evaporation of sweat.
4. Monitor your heart rate during exercise and take it easier if you find that your heart rate is excessively high.
5. Weigh yourself. If you have lost more than 3% of your body weight, this is due to water loss. Be sure to drink plenty of fluids to replenish this water loss.
6. If it is excessively hot, defer your aerobic exercise to another day.
In general, it is not a good idea to engage in aerobic exercise after a heavy meal. Your digestive organs need blood flow to effectively digest your food. Aerobic exercise is characterized by large, rhythmic movements of your major muscles. As these muscles move, they require increased blood flow to deliver oxygen and nutrients and to carry away the by products of energy metabolism. If your body diverts blood flow from your digestive organs to your working muscles, it can cause cramping and abdominal distress. It is best to wait at least 90 minutes after a meal before starting any aerobic exercise.
Finally, you should never exercise when under the influence of drugs or alcohol, or when your body is displaying any unusually symptoms.
