Exercise Tips
Week of July 30, 2007
This summer we're discussing some of the illnesses youth and adults alike can suffer when exercising in the summer heat.
This week we're looking at heatstroke, a serious medical emergency that occurs when the body's thermoregulatory system stops working. Heatstroke is associated with high body temperature, lack of sweating, disorientation, seizures, and possible unconsciousness or coma. It may occur suddenly without being preceded by any other clinical signs.
Symptoms include unconsciousness, hot/dry skin, strong/rapid pulse, low blood pressure, constricted pupils, rising body temperature, dizziness, headache, weakness, loss of coordination, and/or nausea.
To remedy heatstroke, put the person in cold water or rub him down with ice until the body temperature drops and get immediate medical attention.
Week of July 23, 2007
This summer we're discussing some of the illnesses youth and adults alike can suffer when exercising in the summer heat.
This week we're looking at heat exhaustion, which is overheating of the body caused by excessive loss of water or in some cases salt depletion. It can result in restlessness, dehydration, a prickling or burning sensation, weakness, headache, vomiting, nausea, loss of appetite, dizziness, diarrhea, fainting, pale skin color, lack or loss of coordination, and/or dilated pupils.
To remedy heat exhaustion, get out of the heat, immediately drink liquids, and rest until the symptoms are gone; generally you should not do any other exercise that day.
Week of July 16, 2007
This summer we're discussing some of the illnesses youth and adults alike can suffer when exercising in the summer heat.
One of those is heat fatigue, a feeling of weakness and tiredness caused by the depletion of water and electrolytes due to sweating. To remedy heat fatigure, remove protective equipment or appropriate clothing, replace fluids, cool body, and arrange for a medical evaluation.
Week of July 9, 2007
Over the next few week we'll look at some of the illnesses youth and adults alike can suffer when exercising in the summer heat.
The first illness is heat cramps, painful cramps and spasms of active muscles- commonly in the calf muscle- caused by intense, prolonged exercise in the heat and depletion of water and electrolytes due to sweating. If heat cramps occur, replace fluids, stretch the affected muscle, and rest.
Week of July 2, 2007
With summer upon us, temperature and humidity are two important factors to consider when physical activity is outdoors. Parents, teachers, and coaches need to closely supervise children playing in extreme heat. Anytime the temperature is higher than 90 degrees, caution needs to be taken. Morning or late evening times are recommended for physical activity.
When determining if it is safe for children to play outside, take into consideration that humidity affects the body's ability to cool itself. When the temperature is below 90 degrees, add the temperature and humidity together. If the sum is between 130 and 150, you and your children should be cautious and limit the amount of outdoor activity. If the sum is greater than 150, vigorous outdoor activity should be avoided.
Week of June 25, 2007
It's summer time, and temperatures are rising quickly. Continuous activity in hot temperatures can place extra stress on the bodies of children and teenagers and result in dehydration and/or heat illness. Parents, teachers, and coaches need to be aware of these serious health risks and how to help prevent them. To avoid becoming dehydrated, children and teens need to drink liquids before and during activity.
- Water is the best choice. Because of its fast absorption, water quickly hydrates the body
- Every 20 minutes a child should drink 5 to 8 ounces of fluids during activity
- Before exercising, a child should drink 8 to 12 ounces of water, sports drink, or other fluid
- High concentrations of carbohydrates (fruit juice, fruit drinks, carbonated drinks, etc.) can cause an upset stomach in some children
Week of June 18, 2007
Kids should play by the rules. Not playing by the rules results in fouls and penalties, which increases the likelihood of injury.
Week of June 11, 2007
Environment is important when working out. Avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good.
Week of June 4, 2007
Cardiovascular disease (CVD) is the No. 1 killer in America. Lack of physical activity is a risk factor for coronary heart disease. Even low-to-moderate intensity activities, when done for as little as 30 minutes a day, bring benefits. These activities include pleasure walking, climbing stairs, gardening, yard work, moderate-to-heavy housework, dancing and home exercise.
Week of May 28, 2007
Fruit is an excellent source of complex carbohydrates and fluids and can be eaten one to two hours before a sporting event.
Week of May 21, 2007
Portion control is an important part of keeping kids healthy. Find a portion control table and list of portion sizes to help control the size of your kids’ meals.
Week of May 14, 2007
Experts recommend at least 30 minutes of moderate or vigorous physical activity per day. Examples of vigorous activity include jogging at a speed of five miles per hour or greater, bicycling at a speed of 10 miles per hour or greater, swimming, aerobics, weightlifting, or playing basketball.
Week of May 7, 2007
Experts recommend at least 30 minutes of moderate or vigorous physical activity per day. Examples of moderate activity include walking briskly, hiking, yard work, golf, bicycling (less than 10 miles per hour) and light weight training. Next week we'll look at some examples of vigorous physical activity.
Week of April 30, 2007
Energy bars and sports beverages can be beneficial to replenishing fluids during and after physical activities. However, pass on evergy bars that contain more than 15% fat.
Week of April 23, 2007
Staying hydrated during a workout is critical. Drink at least 16 ounces of water prior to exercising, four to eight ounces every 15 to 20 minutes during a workout, and 24 ounces afterwards for every pound of body weight lost during the workout.
Week of April 16, 2007
Like the old saying goes, breakfast is the most important meal of the day. Skipping breakfast can result in making it difficult to concentrate throughout the morning. Also, it can lead to eating too big of a lunch, leaving you bloated and tired.
Week of April 9, 2007
To avoid excess fat in your diet, the following foods/cooking techniques are recommended:
- Lean meat, fish, poultry and dry beans
- Low-fat or skim milk
- Limit organ meats and eggs
- Only use small portions of butter, shortening, lard and oils
- Instead of frying food, bake, boil or broil instead
- Trim fat off of meat before cooking it
Week of April 2, 2007
Nutrition is vital in workout programs. Athletes who maintain a proper diet while taking part in a workout program can recover more quickly between workouts and avoid injuries related to fatigue.
Week of March 26, 2007
If you do suffer an injury, maintain a positive attitude during your rehabilitation. Also, set goals along the way—when you can shoot jump shots, when you can run the length of the floor, when you can play one-on-one. Goals will keep you focused and motivated to complete the rehabilitation process.
Week of March 19, 2007
A good upper body strength training program can help prevent shoulder and arm injuries. Weight training should be balanced with stretching exercises to maintain flexibility.
Week of March 12, 2007
Maintain flexibility in your lower back to reduce your chances of suffering sprains, strains and contusions.
Week of March 5, 2007
Pay attention to pain in the Achilles, kneecap or hamstring. If tendinitis occurs, rest is needed. Once the inflammation settles, strengthen the area before resuming activity.
Week of Feb. 26, 2007
Ankle sprains are a common injury suffered by basketball players. To minimize your chances of suffering one, use an external support like an ankle brace, or tape your ankles.
Week of Feb. 19, 2007
In the last two weeks, we've outlined the importance of strength in the core muscles as well as the legs. In addition, power movements that improve quickness and agility are equally important to basketball players. That can be accomplished by improving strength up and down the body.
Week of 2/12
In addition to strength in your core muscles, strength in the legs is also important for basketball players. Lifts, running, jumping and landing are good for serious athletes.
Week of 2/5
Strength in the stomach, back, and hips is important for basketball players. These are core muscles and need to be strong to carry an athlete and help him/her handle the stress of repeatedly landing after jumping.
Week of 1/29
Begin a strength training regimen with abdominal exercises. Strengthening your abs before weight lifting protects the body from lower back injury and produces stability in the midsection.
Week of 1/22:
If you begin a strength training routine, make sure you do it correctly. The three biggest mistake people mare are increasing weight too soon, doing repetitions too quickly, and doing the exercises incorrectly. Consult with a coach or trainer before starting a strength training routine."
Week of 1/15:
As important as warm-ups are, it's important cool down and stretch after a workout to restore your cardiovascular system to near-rest conditions. It returns your blood from your arms and legs to your lungs and heart..
Week of 1/8:
When putting together training programs, try to alternate strength exercises and aerobic exercises, as well as alternating between machines and free weights, as well as on-floor and off-floor exercises. However, even if you don't have access to machines, you can always get a good workout by jogging.
Week of 1/2:
When starting a weightlifting regimen, it's best to work the large muscle groups first, then the smaller ones. For instance, if you work on your calves before you work on your hips and quads, you may be too fatigued to work the larger muscles the way you should.
Week of 12/18:
After the first two weeks of your exercise program where you exercised twice per week for 15 minutes each time, add either five minutes to your workout or a third day to the week. After two more weeks, add whichever element you didn't add last time.
Week of 12/11:
If you are just beginning an aerobic training program, start by exercising 15 minutes per day two days a week, with several days between workouts. Do this for two weeks then increase the intensity of your program.
Week of 12/4:
Spend at least five minutes warming up before a strenuous workout. Warming up increases your metabolism, oxygen uptake, blood flow, nerve impulses, motor units of muscle fiber, adrenaline and blood sugar.
Week of 11/20:
Consistent cardiovascular activity will not only improve endurance, but will reduce injuries as well.
Week of 11/13:
"Stretching before exercising helps warm you up for your activity, and improves coordination and performance. It reduces muscle tension and decreases the chance of injury. Also, don't forget to stretch after exercising as well."
More Tips
» When doing cardiovascular exercises, mix it up. You can walk, jog, hike, run, cycle, swim or use gym equipment like a treadmill, stair climber, stationary bike, elliptical machine or rowing machine. Mixing up your routine keeps you from getting bored, and getting bored could lead you to quit.
» Get active. Experts suggest a minimum of 20 minutes of physical activity daily for most children and adults (60 minutes is optimal).
» Warm up and cool down before and after exercising. Spend five minutes doing light activity to help avoid injury. Move slowly and smoothly during warm-up/cool down.
» Work up a sweat. Activities such as walking fast, bicycling, jumping rope, dancing fast, and playing basketball are all good ways to be active.
» Get your heart pumping by taking the stairs instead of the elevator or escalator when possible.
» Make it fun! Try a sport or activiy that you've never attempted before.
» Don't try to exercise on a soft surface like a bed or couch.
» Get involved in a school sport program.
» Challenge a friend or sibling to a game of catch or H-O-R-S-E.
» Share your good habits. Encourage your family to participate in a group activity such as hiking, biking, dancing, basketball, or skating.
» Focus on fun. Concentrate on what you can do and not what you can't do.
» You can do a lot of walking during trips to the zoo, park, or miniature-golf course.
» Do your chores. You can burn calories and have fun with household activities such as raking leaves, walking your dog, washing your car or sweeping. Plus, you'll score big points with your family too.
» Visit a local recreation center or take lessons in a new sport.
» Drink plenty of water when exercising. It is important to keep hydrated when you are active.
» Ask your parents if you are doing exercises that are right for you.
» Ask a family member to participate in a local fun run or walk for a good cause (and good exercise for both of you!).
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