How To Prevent Heatstroke During Exercise

Hot weather, extreme heat, drinking too little water and too much physical exertion can lead to the body getting overheated. It is important that fitness buffs know how to avoid heatstroke. This is because heatstroke is potentially fatal, and the effects of heatstroke are severe. Heatstroke can cause seizures, brain injury and problems with the liver. It affects the body’s ability to clot.

Symptoms of Heat Stroke

The hallmark symptom of heat stroke is a core body temperature above 105 degrees Fahrenheit (40.5 degrees Celsius). Other symptoms include fainting, a throbbing headache, dizziness and light-headedness plus a lack of sweating despite the heat. One may also get muscle weakness or cramps, feel nauseous and vomit, experience rapid heartbeat and rapid, shallow breathing. One may also feel confusion, disorientation, or staggering.

To prevent heat exhaustion and heatstroke with the accompanying unpleasant symptoms, here are six ways you can prevent heatstroke:

  • drink plenty of water. To replace salt lost from sweating, consume isotonic drinks.
  • take short breaks during long workouts. Be sure to stop if you feel unwell.
  • make sure you have done the appropriate conditioning. If you are training for a marathon outdoors, be sure to give your body time to acclimatise to the weather.
  • wear loose and light-coloured clothing to ensure there’s proper ventilation for sweat to evaporate.
  • avoid exercising if you are unwell.
  • avoid going for saunas or steam room treatments alone if you have medical conditions such as hypertension and diabetes.
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Stretching Exercises For Runners – Five Exercises

It is important that runners develop a stretching routine because flexibility is key to becoming a better runner. Runners often obsess about speed and mileage, but often overlook the importance of a running stretch routine. The consequence of this are very painful and crippling injuries which will disrupt your running.

Flexibility is important for runners. The body usually attempts to compensate for inflexibility by transmitting the load to other joints, ligaments or muscles, which may lead to other injuries. Flexiblity often correlates to stride length and step frequency, two factors in faster running.

To improve flexibility, stretching or repeated movement through a joint’s range of motion will work to increase joint range and prevent loss of motion respectively. Stretching increases the flexibility of muscles and tendons, facilitating resting length of muscles, which may be tight due to habitual postures we adopt or due to ageing.

When and how to stretch, however, is still a point of contention. Experts used to believe that static stretching – holding a position that produces a slight pull but not to the point of pain, increased flexibility and boosted performance. However, studies found that this actually caused performances to suffer. Experts now believe that repeated dynamic stretching, which takes the joint and muscles through a range of motion, is how one should stretch before running. This is because dynamic stretching allows muscles to warm up by increasing blood flow and temperature.

How long does one need to stretch before running? Experts have also found that the average runner needs up to ten minutes of stretching to temporarily improve the joint range of motion prior to running. Stretching is beneficial only when done to tight muscles. Muscles or areas typically tight in runners are quadriceps, hamstrings, calves, hip flexors, iliotibial band, piriformis and lower back. Stretching should be stopped if symptoms of tingling or numbness are experienced.

Below are five stretching exercises (with video demonstrations), including information on which part of your body they work, which you can include in your runners stretching routine:

1) Sun Salutation

The sun salutation strengthens your core, glutes and hop flexors, lengthens the hamstrings and calves, opens the chest and shoulder to facilitate breathing. The downward facing dog posture, in particular, is an excellent hamstring stretch exercise for runners.

2) High Lunge

The high lunge works your abs, hip flexors, quadriceps calves and plantar.

3) Twisted Chair

The twisted chair works the glutes, quadriceps, ankles and heels.

4) Triangle

The triangle works your quadriceps, hips, ankles and heels. It also engages the spine and chest, and it also  improves circulation.

5) One Legged Down Dog

The one legged down dog works your hamstrings, calves, core as well as your heart.

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Does A Soft Running Track Surface Minimize Injuries?

Running Track SurfacesMost of us have the idea that running on dirt paths and grass protect us from injuries. However, the truth may be just the opposite. Running on a soft and irregular running track surfaces may increase the risk of twisting your ankle and aggravating other running injuries.

Researchers are unable to find any scientific evidence that runners are worse off when running on hard surfaces. This is because the forces on your legs and feet are different depending on whether you run on soft, packed dirt or on hard concrete. When running on hard surfaces, your body decreases its stiffness. Your knees and hips flex more. On a soft surface, your legs stiffen as it is basically a different activity.

Most runners adapt quicker to running surfaces than they know it. However, doctors have warned that when changing from running on a soft surface to a hard surface, or vice versa, it is best to play it safe and make the change gradually. Do get a pair of comfortable shoes and run on whatever surface they prefer.

If running on hard surfaces is what you plan to do, then you’ll need to make sure you wear the best running shoes for hard surface. Which are the best running shoes for running on hard surfaces? Road running shoes would make the best running shoes for hard surface. Road running shoes are designed for pavement and occasional forays onto packed surfaces with slight irregularities such as fire roads, nature trails, wood-chip paths and so on.

The best running shoes for running on hard surfaces are light and flexible. They are made to cushion or stabilize feet during repetitive strides on hard, even surfaces. The outsole of these shoes, where the rubber meets the road, tend to be made from all blown rubber to reduce weight. Blown rubber provides more cushioning especially in the forefoot.

If you choose to run on off-road routes, the best running shoes for off-road routes would be trail running shoes. Trail running shoes are enhanced with aggressive outsoles for solid traction and fortified to offer stability, support and underfoot protection. If you routinely encounter roots, rocks, mud, critter holes or other obstacles during runs, choose trail runners.

Besides choosing the right running shoes to suit the running surface, it is also critical that you buy shoes of the right size. You should have a thumbnail’s length of extra space in the toebox. This helps you avoid damaging your toenails since your toes won’t jam against the end when running downhill or when your feet swell. The width should be snug but allow a bit of room for your foot to move without rubbing. Most men wear a D-width shoe while most women wear a B-width. Laces should be snug.

In general, a pair of running shoes should last between 300 to 500 miles of running. This equals to about three to four months if you run regularly. The lifespan of your shoes varies depending on your running mechanics. To decide when you need to change your running shoes, check frequently the midsole and outsoles to see if they are compressed or worn.

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Green Chile Turkey Cheeseburgers

free weight loss turkey recipeChillies add zing to almost any dish and whets your appetite instantly. Chillies have been used to treat asthma, arthritis, blood clots, and headaches, among other conditions. The ancient people such as the Mayans used it on a regular basis as a medicine. Some people even claim that chillies aid weight loss.

The greatest thing about the green chile is that you can eat all you want and not get fat. Green chile is fat free, low on calories, almost no cholesterol and has lots of fiber. Green Chile helps build up your immune defense system as it contains 6 times more Vitamin C than an orange. 

Ingredients (serves 4):

  • 1 ¼ pound ground turkey
  • 1 tablespoon Worchestershire sauce
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground black pepper
  • two 1-ounce slices reduced-fat cheddar, halved
  • two 4-ounce cans hot or mild green chillies, drained
  • 4 whole-grain hamburger buns, halved
  • 4 thin slices red onion
  • 4 large slices tomato
  • 1 cup baby spinach
  • 8 cups mixed salad greens
  • ½ cup fat-free salad dressing

Preparation (15 minutes):

  1. Place the ground turkey in a large bowl and add the Worchestershire, salt, and pepper. Combine gently, taking care not to overwork the meat (overmixing will make your burgers tough). Form the turkey into four patties and place in the fridge to rest while you prepare the remaining ingredients.
  2. Heat a grill or grill pan over medium heat. Place the patties on the grill and cook, turning once, until browned on the outside and cooked throughout, about 4 to 5 min per side. Don’t press down on the burgers with a spatula as they cook. You’ll just squeeze all the moisture out of them. Toward the end of the cooking process, top each burger with one slice of cheese and continue grilling until cheese melts.
  3. While the burgers grill, heat the green chillies in a small saucepan over medium heat. Place one cheeseburger on each bun half. Top each with one-fourth of the green chile, one onion slice, one tomato slice, ¼ cup spinach and one bun top.
  4. Toss salad greens, with dressing in a large bowl. Divide among four salad plates.
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Protein And Blueberry Oatmeal

Free Weight Loss RecipesThis quick breakfast recipe is jam-packed with protein, and you can easily prepare in just 15 minutes. The protein oatmeal breakfast is also high in high quality fiber and numerous vitamins and minerals, Vitamin E, zinc, selenium, iron and magnesium. Oatmeal reduces the risk of developing heart disease and several types of cancers.

Studies have shown that blueberry anthocyanins, proanthocyanidins, resveratrol, flavonols, and tannins  inhibit mechanisms of cancer cell development and inflammation  in vitro.  Just like red grapes, blueberry skin contains significant levels of resveratrol, a phytochemical which not only boosts health, it also helps weight loss and slows down aging.

Blueberry consumption also helps lower cholesterol and total blood lipid levels, possibly minimizing symptoms of heart disease and high blood pressure.

This weight loss breakfast recipe is formulated with 5 ounces of protein per serve. You can adjust the amount of protein to suit your needs based on your weight. If you weigh less than 150 pounds, eat 3 ounces of protein per serving. If you weigh more than 150 pounds, you should eat 5 ounces.

Ingredients (Serves 4):

  • 1 teaspoon kosher salt
  • 2 cups rolled oats
  • 3 scoops whey protein powder
  • 4 cups blueberries
  • 4 teaspoons flaxseed oil

Preparation:

  1. In a medium saucepan over medium heat, bring 3 ½ cups water to a boil and add salt. Stir in the oats and whey protein powder, bring back to a boil.
  2. Reduce heat to low and simmer for 10 to 15 minutes, uncovered, stirring occasionally, until the oatmeal is tender. Remove from heat and stir in blueberries and flaxseed oil. Divide among 4 bowls and serve.
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Trail Bark

Making dark chocolate trail bark marries antioxidant-rich dark chocolate and the healthful oils of nuts and seeds. Dark chocolate has very little sugar, and the flavor is so intense that you will be satisfied by eating a small portion.

Be sure to use high quality chocolate as it will have […] Continue Reading…

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Peanut Butter Soufflés With Chocolate Sauce

Soufflés are a great choice for dessert without hampering your weight loss before they can be made without flour and with very little sugar. The soufflés prepared from this recipe are very light yet delicious.

Use natural or organic peanut butter without added sugar or oil and dark chocolate. The […] Continue Reading…

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Ratatouille With Chile

People who have lost weight successfully will often advise that you plan ahead for all your meals. This nutritious weight loss side dish can be cooked in a generous quantity. It keeps well in the refrigerator for several days and tastes great hot, at room temperature, or cold. Eat it […] Continue Reading…

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Garlic Shrimp With Spaghetti Squash

Spaghetti squash has a delicate, sweet flavor. The flesh pulls apart into long, thin strands. Eating spaghetti squash prevents a sudden dip in your blood sugar, keep you satiated for hours.

Garlic and shrimp make an irresistible combination. You can easily prepare this weight loss main dish within minutes. The […] Continue Reading…

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Tomato, Basil And Mozzarella Frittata

This breakfast dish is high in protein with some healthy fat and wholesome carbohydrates. You will be energized all morning. The high protein content of this great tasting frittata helps you burn fat for energy.
Ingredients (Serves Two):

1 tablespoon olive oil
1 clove garlic, very finely chopped
5 eggs, lightly beaten
salt
freshly ground […] Continue Reading…

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