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Activity + Poor Food Choices = Non Healthy Lifestyle
One of the biggest misconceptions people have today is what constitutes a healthy lifestyle. Just because you exercise does not mean you are healthy. I hear much too often, oh, I can eat this because then I will work 30 or 40 minutes on the...
Dieting our Way to Obesity
Dieting our way to Obesity:
To say that Americans are obsessed with dieting is an
understatement! Pick up any magazine, or turn-on any source of
advertising and you're bombarded with the latest diet schemes
and food fads. More often than...
How To KiteSurf
You have been bitten by the KiteSurfing bug, you can’t wait to hit the first current to propel your body screaming 40-feet into the air and crashing into the water. With each gusts of wind your elevated high off the surface and breaking each wave as...
Ness Notes (Jan 11)
Was it really just a week ago that Texas beat USC 41-38 in the
Rose Bowl? Can Vince Young possibly be as good in the NFL as he
was in his two Rose Bowl appearances? Is the 'monkey' finally
off Mack Brown's back?
Putting to rest the CFB...
Watch the Pros Play Golf
You can check out a pro golf swing on video instruction tapes and on TV during golf shows and games. Checking out the golf swing of a pro can help even the amateur fine tune their own swing. Taking lessons from a pro is a great way to have them...
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Exercising In The Heat: 5 tips to help you keep your cool!
On a hot day we may feel like we're melting, but did you know that our internal temperature (or core temperature) only changes by a few degrees. Our normal body temperature at rest is maintained between 36 and 38 degrees Celsius. Our core temperature is extremely important as the processes that occur in our cells need it to be very constant in order to keep the body alive. In fact, you will require medical intervention if it drops below 34.4 degrees, or above 41 degrees.
Sources Of Heat
Apart from the obvious source of heat: the environment, the body also has another major contributor: metabolic processes. Anything that increases energy production, the release of hormones, or basal metabolic rate, also increases heat production.
Body Temperature Whilst Exercising
Body temperature reflects the balance between heat production and heat loss. As we exercise we increase our body temperature and for us to be able to continue we must be able to release the excess heat.
This is done using the circulatory system. The heat is carried by the blood, to the skin. It is then released into the external environment.
The release of heat is completed by any of 4 mechanisms:
* Conduction: the heat is transferred through contact with another object. This object must have a lower temperature. The body loses only small amounts of heat due to this process.
* Convection: the heat is transferred by the motion of a gas or liquid (eg, air across the skin when running, or water across the skin when swimming). As these air or water molecules come into contact with the body, heat is released to them, they move on, and are replaced by
cooler molecules.
* Radiation: the heat is transferred from one object to another without contact. This can result in heat loss or heat gain, depending on the environmental conditions
* Evaporation: heat is transferred through the evaporation of bodily fluids when brought into contact with the external environment (eg, sweat evaporating off the skin, and to a lesser extent our breathe as we exhale). This is usually the most important form of heat loss during exercise. In this process the heat is transferred from the body, to water on the surface of the skin (sweat). When the sweat reaches a certain temperature it is converted to a gas and the heat is released into the environment.
What does all this mean to the average exerciser?
The human body's automatic temperature controls work very well, but you'll perform much better if you follow these guidelines:
* Expose as much of the skin as possible to the open air. This will not only allow the sweat on your skin to evaporate, but it will also allow some heat loss via convection.
* If you are not able to expose much skin (eg, sports uniform), then take frequent water breaks.
* Wear cotton clothing whenever possible.
* In extremely hot weather, take frequent rest periods.
* If you do not regularly exercise in hot conditions, take time to acclimatize before participating in high intensity exercise.
About the Author
Ray Kelly has a degree in Exercise Science and 15 years experience as a Lecturer and Fitness Trainer. Sign up today for his free 7 Day Weight Loss Course at: Heart Disease, Diabetes, and Weight Loss
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