The Warm-up Perform low intensity movements similar to the activity that you will be performing…
The Cool-down Allow 5-10 minutes for the cool down to allow the heart rate and breathing rate to return to normal. Stretching after a workout is also a good idea.
Selecting Exercise Clothing Hot Weather Select cotton clothing that is light-colored and allows air movement to help evaporate perspiration.
Selecting Exercise Clothing Cold Weather Wear layers of clothing that are easy to remove as your body heats up.
Selecting Footwear ä Type of activity ä Your foot type ä Shoes that fit ä Type of shoe construction
Exercising in Hot Weather ä Workout at the coolest part of the day ä Cut back on your workouts ä Dress in light-weight, light-colored, loose- fitting clothing ä Wear a hat or head covering
Exercising in Hot Weather ä Never wear rubber suits ä Drink plenty of fluids ä Avoid using salt tablets
Fluid Replacement ä Drink water before you start exercising ä While exercising, drink a cup of water every 15 minutes for a total of one quart per hour ä After exercise, continue drinking a cup of water every 15 minutes
Heat Related Disorders ä Fatigue, weakness and collapse ä Symptoms: pale skin, heavy perspiration, nausea, and rapid, shallow breathing ä Treatment: stop activity, move to cool, shaded area, apply wet towels, drink large amount of fluids, seek medical attention Heat Exhaustion
Heat Related Disorders ä Can be life-threatening ä Symptoms: hot, dry skin, very high body temperature, sudden collapse and possible unconsciousness ä Treatment: seek medical attention, apply ice packs to head, remove clothing and apply ice, cold water, wet towels, or alcohol to cool the body Heatstroke
Exercising in Cold Weather ä Wear several layers of light clothing ä Wear a head covering ä Try wearing a mask or scarf ä Wear sunglasses when exercising in the snow on a bright day ä Get used to exercising in cold weather gradually ä Exercise with a friend
Exercising in Polluted Air ä Schedule your exercise route to pass through major intersections before traffic builds up or the sun gets too high ä Monitor reports on air quality ä When pollutants are too high, move your workout indoors
Exercising in the Sun ä Wear clothes that have a tight weave ä Dyed clothing blocks the UV rays better than undyed ä Thicker fabric offers better protection ä Wear a sunscreen of at least 15 SPF
Common Exercise Problems ä Muscle soreness ä Muscle cramps ä Stitch in the side ä Heel Pain ä Shin splints ä Sprains ä Muscle Strains
Injury Treatment - The PRICE Method ä Protect from further injury by using splints, pads or crutches ä Restrict activity - rest the injured part ä Apply ICE to reduce inflammation and pain ä Compression or pressure reduces blood flow and swelling ä Elevate the injured area.
Exercising Safely Follow the safety precautions in this chapter in order to exercise safely and without fear of injury. Return to Chapter Menu