Stay Cool Exercising in the Heat

By Christine Emery

While you’re exercising outside this summer, remember to stay cool!

If you are exercising during a heat wave, it is important to pay attention to some signs and symptoms either you or a personal training client might be experiencing. The following list provides a few examples of symptoms to look out for: “muscle cramps, nausea or vomiting, weakness, fatigue, headache, excessive sweating, dizziness or lightheadedness, confusion, irritability, low blood pressure, increased heart rate, and visual problems” (1).

If you begin to experience any of these symptoms while exercise outdoors, it is very possible that you are experiencing a heat illness, such as one of the following (based on severity of symptoms from low to high) (1,2):

  • Heat cramps – pain or spasms in your muscles with heavy sweating
  • Fainting – sensation of light headedness and/or syncope that occurs post exercise and may commonly occur with a sudden stop of exercise without a cool down period
  • Heat Exhaustion – an increase in body temperature, but does not get higher than 103⁰, symptoms resemble what was listed above
  • Heatstroke – when the body temperature increases pasts 103⁰ and is a serious medical emergency. In this situation, call 911 right away.

It is important to know, that if you begin to notice any signs or symptoms of a heat illness, be sure to increase your intake of fluid right away and do your best to lower your body temperature (step away to a shady place on the trail, stop exercising, etc.). You can also remove any excess clothing or sports equipment that could be hindering your ability to decrease your body temperature (an over shirt, a helmet, body pads, etc.). In addition, if you have access to it,  place a wet towel or ice pack on your “neck, forehead, and under your arms” (1). Keep in mind, that if your symptoms are not suppressed in about twenty minutes, it is strongly recommended to seek additional medical care. In the case of a heatstroke, it is important to notice emergencies services as soon as possible. (1, 2).

Thankfully, there are easy ways to try to avoid any of the heat illnesses that were mentioned above! While you are exercising outdoors, be sure to stay hydrated, dress appropriately (loose clothing), avoid exercising outside at the hottest time of the day, understand your fitness capacity and if you have any medical conditions that would increase your risk, and, when in doubt, have a backup plan for another way to stay active that avoids being outside in the sun (i.e. going to the gym or taking a fitness class). (1, 2).

With these helpful tools, there’s no need to stop exercising outside this summer! Know the precautions, risks, and successful ways to prevent against any heat illness and you’ll be good to go out and get ‘em!

Resources:
(1) http://www.mayoclinic.org/healthy-lifestyle/fitness/in- depth/exercise/art-20048167

(2) https://www.cdc.gov/disasters/extremeheat/index.html

About the Author:
A native to the Bay Area, Christine graduated on the dean’s list with a B.S. degree in Health and Human Sciences from Loyola Marymount University in 2013. Soon after, she moved back up north from Los Angeles and joined the BaySport Preventive Medical team. She really appreciates BaySport’s dedication to detail in making every patient’s experience as enjoyable as possible while also educating them on ways to improve their lifestyle. As a current graduate student at San Francisco State University, she is now working on her thesis to determine if there is a trend within the Bay Area for certain ethnicities to have higher lipid profile (cholesterol, triglycerides, and glucose) values along with other measurements such as body mass index and blood pressure. During her off-time, Christine is an avid supporter and fan of Bay Area sports and she loves to play golf with her family when she can. She also likes to travel down to Los Angeles frequently to visit friends.

High Intensity Workouts: A no pain, no gain attitude can get you injured.

By Leslie Czarny and Carol Triest, P.T.

High Intensity Interval Training classes like CrossFit, Insanity, and P90X continue to be a favorite amongst exercisers. The draw – a quick intense workout (15-20min) in a fun and challenging setting. Pushing one’s self to extreme limits is an attraction to many who thrive in this type of environment. However, according to Bergeron, Nindl and Deuster, there seems to be a high occurrence of military personnel suffering from muscle strains and joint injuries as a result of participating in these types of workouts.1 If military personnel are getting injured, how about the rest of us?

“There are great benefits to high intensity workouts; however, I see a lot of patients who get injured from overdoing it, particularly those who participate in group classes”, says Daniel Alvarez, a Doctor of Physical Therapy at BaySport. “Poor form is one of the main culprits for injury and it’s harder for the instructor to gauge mechanics when in a large group setting.” He goes on to say, “…muscle weakness and going all out when there is poor postural alignment, history of trauma, overuse or instability of the joint promotes injury as well.” There is also the crowd mentality: Feeling like you have to push yourself because others in the class are increasing the intensity of the workout.

As with any type of fitness training, a good warm-up and cool down is necessary to limit risk of injuries. It is important to gauge how you feel: If you are suffering from soreness and fatigue, your body is telling you that you need a break. It is time to go for a walk, or perform a gentle stretching routine. No Pain, No Pain should replace the No Pain, No Gain slogan. It is a healthier and more sustainable attitude towards fitness.

Reference
1. Bergeron MF, Nindl BC, Deuster PA, . Consortium for Health and Military Performance and American College of Sports Medicine consensus paper on extreme conditioning programs in military personnel. Curr Sports Med Rep. 2011;10:383–389. Google Scholar CrossRef, Medline

BAREFOOT Training: What’s NABOSO Technology?

By Francisco Flores

Naboso (meaning “barefoot” in Czech) is the first-ever small nerve proprioceptive material commercially available in the health and fitness industry. The skin on the bottom of the foot contains thousands of (small nerve) proprioceptors, which are sensitive to different stimuli including texture, vibration, skin stretch, deep pressure and light touch. When stimulated these proprioceptors play an important role in how we maintain upright stance, activate our postural muscles and dynamically control impact forces.

Naboso Technology was founded by Podiatrist, Human Movement Specialist and Global Barefoot Science Leader Dr. Emily Splichal of New York City. Dr. Splichal has dedicated her medical career to teaching professionals and patients worldwide the power of activating the nervous system and establishing what she calls foot to core stability – from the ground up.

Throughout Dr. Splichal’s teachings she began to notice that as soon as people activated their nervous system they would then train on surfaces that would immediately de-activate the feet and delay the nervous system again. What we train on, whether it be a yoga mat or AstroTurf, ultimately influences how our foot activates and communicates with the rest of our nervous system. This is especially important when we are training barefoot or focusing on movements that require rapid stabilization.

No training surface to date has been designed to specifically target the small nerve proprioceptors on the bottom of the feet. Dr. Splichal knew that the time was right and the industry was ready for a material specific to the barefoot stimulation – and thus began the evolution of Naboso Technology.

References:

http://evidencebasedfitnessacademy.com/

About the Author:

Francisco is a 30 year experienced Fitness Professional certified in, Personal Training, Group Fitness Training, Pilates Training, Yoga Training, Zumba and Spinning Instructor. He is our Assistant Fitness Program Manager in our Fitness Facility. He enjoys teaching Group Fitness classes. Also, enjoys spending time gardening and riding his bike throughout the Berkeley Hills.