1. Chapter Three Exercising Safely

2. The Warm-up Perform low intensity movements similar to the activity that you will be performing…

3. 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.

4. Selecting Exercise Clothing Hot Weather Select cotton clothing that is light-colored and allows air movement to help evaporate perspiration.

5. Selecting Exercise Clothing Cold Weather Wear layers of clothing that are easy to remove as your body heats up.

6. Selecting Footwear ä Type of activity ä Your foot type ä Shoes that fit ä Type of shoe construction

7. 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

8. Exercising in Hot Weather ä Never wear rubber suits ä Drink plenty of fluids ä Avoid using salt tablets

9. 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

10. Heat Related Disorders ä Affected muscle contracts violently and uncontrollably ä Symptoms: thirst, nausea, clammy skin, chills and/or increased heart rate ä Treatment: stop activity, massage the muscle, replace fluids Heat Cramps

11. 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

12. 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

13. 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

14. 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

15. 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

16. 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

17. 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.

18. Exercising Safely Follow the safety precautions in this chapter in order to exercise safely and without fear of injury. Return to Chapter Menu