Tips for working out and staying cool in the heat

I have been in vacation mode and as soon as I can figure out how to easily transfer my text blogging I did in word onto blogger.com I'll have a bunch of new posts... I'm mostly having trouble with uploading pictures. So, in the meantime you get a new post.

Here in Vancouver we have had record setting temperatures all week. The temperature is barely dropping down below 30 degrees, even at night. According to the Vancouver Sun there have been 20 records broken for highest temperature around BC.

It is probably not a good time to start running or start training for that marathon you were thinking about doing... but it is NOT a good excuse to skip exercising.

Here are some things to think about:
If you enjoy exercising in the outdoors

• Do it very early in the morning (before 11am).
• Or late at night, after the sun's gone down (after 8pm).
• Water is something that will help keep you cool, so swimming and water sports are good choices, especially if doing it before 11am or after 8pm).
• Hydrate! Drink water and fluids often. Don't gulp down glass after glass of water, keep a water bottle handy and take sips from it every 10 minutes (more/less depending on the intensity of activity).
• Cover up. Wear a hat if you can. Quick-dry fabrics that are spf rated are the safest to keep you cool and protect you from the damage causing rays.
  
• Don't forget to use lots of water/sweat proof sunscreen (I LOVE Kinesys for kids, it sprays on and stays on, it's not sticky and greasy and it's the same as the regular, but unscented AND it's rated highly by EWG - www.EWG.org/sunscreen/).

www.kinesys.com
I get it from Costco, in a 2 pack for under $20.

If you don't mind indoor workouts:

• Private clubs almost always have air conditioning in the weight room and aerobics/exercise studios. Maybe now is a good time to check one out and keep cool.
• A lot of local recreation centres have reasonable drop-in fees or classes. Some of them also have air conditioning, another great way to stay cool. If there's a pool, you can often finish your workout with a dip and cool off even more.
• If there is no air conditioning (or you prefer not to work out in air conditioning), make sure you are working in a well ventilated room, with a fan or two.
• Monitor your heart rate: It is not uncommon for your heart rate to increase more quickly and to higher rates than it would normally under extra hot conditions. Try to keep it within safe limits for your age [(220-age) * .85] for your exercise max. For those of you that are going to ask, I use polar heart rate monitors, but there are so many out there. www.polarca.com has more info on the polar products. I usually pick them up on sale at Sears Days.
• Hydrate: make sure you are sipping regularly from your water bottle, every 5-10 minutes (more/less depending on the intensity of your workout).
• Allow yourself extra cool-down time (your resting heart rate may be a little higher with the heat - it can increase 10 bpm with the kind of temperature increase we have been experiencing here).

NOTE: If you suffer from any respiratory ailments REDUCE or AVOID outdoor activity if you can. Take it as a recovery week or find an activity that you can do indoors to replace what you would normally be doing outside.

Some local links:
Miss604's blog about Vancouver outdoor pools:
http://www.miss604.com/2008/05/vancouver-outdoor-pool-guide.html

Burnaby's outdoor pools:
http://www.city.burnaby.bc.ca/cityhall/departments/departments_parks/rcrtn/prksrc_fclts/Pools/Outdoor_Pools.html

I don't know of anything outdoor on the North Shore, aside from the Winter Club, so feel free to comment and let me know if there is!

Enjoy the sunshine, I'm sure the rain is not far away...