Archive for “Efficiency” Tag

Beat the Heat To Keep Fit


exercising in the heat for young athletes tips

Exercising In The Heat Can Be Beneficial


By Phil Hueston


Ok. So it’s hot. Really hot. But you still want to get your exercise in. Is it safe? You’re asking “How do I know when to go out and play in the summer sun (and heat)? How do I know when I should stay inside and exercise in the AC? Or should I bag it all and just hit the pool?”


There are risks and benefits to exercising in the heat. More risks than benefits, I’m afraid, but we’ll talk about both.


First, the benefits.


Benefit #1 – No snow. Ok, just kidding. The first benefit of exercising is in heat that you will definitely break a sweat. This is really only a benefit if you intend to sweat, of course! Sweating is good for the body in several ways. 1.) It is a very efficient way to remove toxins from the body. Sweating helps clean the toxins out of your body, helping to somewhat lighten the load on the kidneys, liver and other “clean-up” organs. 2.) Sweating is said to be moderately beneficial to cardiovascular health. When we begin to sweat, our heart and lungs work a bit harder to take in and distribute the oxygen needed to cool blood and keep organs and other body components cool. This contributes to improved cardiovascular strength and efficiency. 3.) Sweating can make you more beautiful (or handsome.) Sort of. See #1 – sweating clears toxins. The pores of the skin are often clogged with toxins, so when you sweat, you clear them out and let them “breathe.”


Benefit #2 – Improved stress levels and management. Exercise helps manage stress under just about any circumstances (except, of course, gladiator competitions and being chased by a tiger – very stressful.) Benefit #1 may contribute to the increased stress management when exercising in the heat. Sweating more is said to trigger endorphin release sooner during and after exercise. No conclusive proof of higher endorphins in the heat yet, but there IS something to be said for how great you feel after a good sweat and challenging exercising in the heat.


Benefit #3 – Muscles tend to warm up faster. It just makes sense – higher temperatures lead to more blood flow faster. Since that’s a large component of how muscles warm up, heat helps.


Benefit #4 – Enhanced fat loss. While the majority of weight lost through sweating is water weight, heat helps in fat loss, too. Higher temperatures help heat the body. This makes fat more “fluid,” for lack of a better term. Essentially, it becomes more easily transported in the blood, making it available for use as a fuel.


Benefit #5 – This benefit is a bit more specific in nature. Apparently, training in high temperatures can improve athletic performance at lower temperatures. According to a University of Oregon study, the results of which were published in the October 2010 issue of The Journal of Applied Physiology¸


“Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart to pump to more blood to muscles, organs and the skin as needed.” – Science Daily, October 25, 2010.


The study was conducted on cyclists and found that their performance improved by 7 percent after only 10 heat acclimation exposures. Doesn’t sound like much until you think about what a 7% reduction would mean for Lance Armstrong’s fastest Tour de France time. In 2002, Armstrong finished in 82 hours, 5 minutes. A 7% improvement in that time would make it 76 hours, 21 minutes. 7% indeed.


So heat offers some unique benefits relative to exercise and the results you can expect. However, there are risks. So before you go hopping on the bike or grabbing your barbells, let’s make sure you know what they are.


Risk #1 – Increased Cardiovascular load. In the heat, your body tissues increase in temperature, often beyond the normal range for average temperature exercise. In response, blood is sent to the skin to cool the body. Add to this the fact that sweat doesn’t readily evaporate (how we cool off) and the job is tougher. This leaves less blood available to travel to muscles. That makes the heart work harder, stressing it.


Risk #2 – Heat Cramps. Less blood to muscles means higher risk of cramping. Heat cramps are painful muscle contractions, most often occurring in the calves, quadriceps and abdominal muscles. While the skin and body temperature may feel normal, the muscles themselves may be firm to the touch or even somewhat swollen.


Risk #3 – Heat Exhaustion. In this dangerous situation, your body temperature may rise to 104 degrees. It may be accompanied by nausea, headache, vomiting, dizziness, weakness, fainting, and cold, clammy skin. If no action is taken to alleviate it, heat exhaustion can lead to heatstroke.


Risk #4 – Heatstroke. Your body temperature reaches more than 104 degrees. This is a life-threatening situation and must be addressed immediately. Without immediate attention you risk organ failure, brain damage or even death. While the skin may be hot, your body may stop sweating, preventing cooling from happening. Confusion and irritability may ensue. Seek medical help NOW!


Beware the warning signs. Know the warning signs of heat-related illness or conditions. Muscle cramps, nausea or vomiting, weakness, headache, dizziness and confusion are all signs that it is time to stop, cool down and re-assess the exercise session based on the risks.


How to get the benefits without needless risks. You can enjoy the benefits of hot temperature exercise while minimizing the risks.


Remember these guidelines for exercising in the heat:


1. Know the temperature – Be aware of weather forecasts and temperature expectations. Generally, temps or heat indices over 100 are signs that you should take extra caution when exercising. Reduce the intensity of your session or use a shorter duration during these situations.


2. Get adjusted and acclimated – Increase the intensity of your exercise over time, say 1 to 3 weeks. If you’ve been working out indoors or in climate controlled areas, start with a few short (20-30 minute) session in the higher temperatures and work up from there.


3. Know your limits – High heat is not the time to “jump back in” at full effort if you’ve been slacking off or exercising at low to moderate intensity. Also, stick with what you know while adjusting to the heat. Familiar exercise types allow you to recognize your limits – which will be tested in warm temperatures faster than in moderate ones.


4. Hit the fluids – HARD – Drink more fluids than you think you need. Don’t wait until you are thirsty. By then it’s too late – dehydration is beginning. For sessions longer than an hour, sports drinks may be a better choice because of the sodium, chloride and potassium they can replace. Choose drinks with lower sugar contents. Avoid alcoholic beverages during hot weather activity.


5. Avoid the mid-day sun – Morning or evening are best. Even better – a brisk swim.


6. Dress right – You may think your solar sweatshirt and the hot weather are a great way to drop a few pounds, but it’s really a recipe for heat related illness, even heart attacks and strokes. Light, loose fitting clothes in light colors are best. Think about a hat – especially those of you (me too) who are bald, shave our heads or have thinning hair.


7. Have an alternate plan – Go climb or run some stairs in an air-conditioned building. Exercise indoors in the air-conditioning. It’s okay, the weather will cool off and you’ll be outside again soon.


8. Know your risks – Be aware of any medical conditions that might be made worse through heat exposure. If you aren’t sure, speak with your doctor before beginning an exercise program in hot weather.


9. Sunscreen, baby – Because sunburned skin doesn’t cool off as well as healthy skin.


So the temperature has climbed into the high whatevers. Don’t let that stop you from “getting after it.” Just get smart about it and you’ll be able to benefit from exercising in the heat and your hot weather workouts while avoiding the potential dangers.



Youth Sports Training Technique: Part 1


I found this archived article and wanted desperately to bring it to your attention.


There is SO MUCH MORE to youth sports training than just selecting some exercises and counting reps… ‘Part 1’:


Demonstrating good technique from a sporting perspective involves applying optimal movement ability in order to accomplish or solve a particular task effectively.  A young athlete, for instance, who demonstrates sound technical ability while running is getting from point A to point B in an effective manner.


Technical ability in a sport is typically the underlying measure for potential success. Good athletes are more often than not technically sound athletes. This reality, however, does not start and stop with respect to sport specific skills; this fact extends itself into the realm of general athletic development and the promotion or advancement of general movement abilities. The crux of athletic development as a science resides in the notion that before we create a sporting technician or specialist, we must first build the athlete by instilling competency in both basic and advanced movement abilities; this would include not only multi-directional movement skill but also the technical requirements of basic to advanced strength and power training exercises.


The technical abilities demonstrated in a given sport can be categorized based on the rules or requirements of that sport –


IYCA Summit: My Own Personal Top 2




** If you’ve already registered to attend the IYCA International Summit in
February than I need you to leave a comment on this blog. Read below
to find out why **



Of course I’m going to the IYCA International Summit in February.


But let me tell you something…


… Even if I wasn’t the Founder of this organization, I’d STILL be going.


And here’s why:


Reason #1


Two words: Pat Rigsby.


This guy is for real.


At the beginning of the year, Pat came on board as a partner in the IYCA.


And this company hasn’t been the same ever since.


Prior to knowing Pat, I enjoyed an extremely successful career.


By anyone’s standards.


:: 2 published books

:: 50+ published articles

:: 20+ international speaking engagements

:: 10,000+ trained young athletes

:: Curriculum Director – Men’s Health Fit Schools

:: Appeared in Newsweek, the New York Times and ABC News


I was and continue to be, considered the best Youth Fitness Specialist in
the world.


But in just 8 months, here’s what Pat’s direction has done for the IYCA –


:: Our Membership has increased by more than 600%

:: Our gross revenue has increased by more than 300%

:: We have added three new levels to the IYCA certification process

:: We have established www.IYCAMembers.com

:: We have written and released the Youth Obesity Solution program


Now, in addition to these ‘tangible’ items, Pat has also single-handedly
created a new and fully integrated management system into our company
that has lead to an unbelievable increase in the efficiency and productivity
of our organization.


His impact on this company is almost entirely beyond words.


I have had tremendous success.


Lots of it.


And if Pat Rigsby managed to do all this for me, just imagine what kind
of impact he’s capable of having on your business.



Reason # 2


I’ll keep this one brief, but hope that the message resonates with you
in a very big way.


It’s nearly impossible to leave a legacy by yourself.


It’s virtually unheard of to make a real, lasting change in the world
on your own.


But never doubt that a GROUP of dedicated people can alter the
course of history forever.




Because that’s all that ever has.


The IYCA is not like other fitness organization.


We are an international family of passionate professionals dedicated to the
task of reforming the youth fitness and sport training industry.


Being part of something so majestic has been the single greatest experience
of my life.


And I absolutely promise and guarantee that when I step on stage in
February at the International Summit, I will be moved to tears.


To see the faces of the people who have opted to become part of
my extended family and co-agents for change will be an overwhelmingly
emotional experience.


Why would you want to miss that?


Why would you ever consider not becoming a key member and critical
cog in the most important fitness-related movement this industry has
ever seen?


We all want to leave a legacy.


We all want to be part of something special.


We all want to be an important member of a world transforming movement.


And this is your chance.


Are you already registered to attend my International Summit?


If so, I need to hear from you. (If not, click here)


Leave a comment on this blog and tell me EXACTLY why you opted
to come.


I want to thank you for being part of this IYCA event.


And I really need to know why you decided to join us in February.


Leave your comment below….