Andy & Jamie’s Fitness Tip

The weather is beautiful, the sun is shining and the temperature is hot! Training outdoors under these conditions may appear ideal; however there are a number of things to consider:

• It takes 10 days to 2 weeks for the body to get use to the heat.
• Most of the adaptation takes place in the first three to four days.
• During the adaptation period it is important to exercise with less intensity.
• The body needs to learn to sweat more and sooner in order to cool itself.
• Use your heart rate as a guide. Your heart rate will increase faster to accommodate for the climate changes. You want to train within your normal target heart zone. So, you will have to slow down.

Avoid Trouble

• Plan your workout when the temperature is the lowest. This is generally in the morning hours or late in the evening.
• Drink at least 6 to 12 ounces of fluid every 15 minutes, non-caffeinated fluids. When training

longer than 1 hour, your drink should include electrolytes and sodium, not just plain water. (C24, Gatorade or other sports drinks.) Replace lost fluids immediately following your activity.

• Thirst is not a good indicator. If you wait until you are thirsty, you are on your way to being dehydrated.
• Avoid over-hydration. Keep your fluid intake to around 1 to 1.5 litres an hour.
• Protect yourself from the sun. Wear a brimmed hat to keep the sun off your face and head.
• Wear loose fitting, light colored clothes. Clothes made with moisture wick properties are a great choice to assist

• Use sunscreen on all exposed skin and ensure the brand you are using is sweat proof.
• Head for the shade. Run on the shady side of the street, warm up or cool down in the shade. Direct sunlight will increase your body temperature.

Warning Signs of Dehydration

• Dark yellow urine
• Decreased urination
• Loss of appetite
• Muscle cramps
• Nausea
• Dizziness, light-headed
• Fatigue
• Irritability
• Lack of concentration

What to Do If You Are Experiencing Symptoms of Dehydration

• Stop exercising.
• Move to a cool place.
• Place cool cloths on your skin or take a cool shower to lower your core body temperature.
• Obtain medical assistance as you may require intravenous fluids to stabilize your condition.

Enjoy the great weather, follow the safety guidelines and be safe!

Q: I used to do boxing training a few years back – not for competition, but the gym I went to was a fantastic, “real sweat & blood” kind of place where you could train for competition or just for yourself. I trained pretty hard and I loved every minute of it – the cardio, the speed, the precision and control, the power. I’ve been out of it since then but dream of it every day. Unfortunately, my body isn’t great anymore – only 35, but I developed some arthritis in my hip and my lower back from the training and some martial arts, plus I have chondromalacia in the knee. So if I try to do any type of minor or intensive workout it hurts like hell after. I know I’ll never be able to work the bag like I used to, but anything is better than nothing. What can I do to start again? What resources can I use to build myself a routine that fits what my body can handle, even if I have to start slow for a while and build up? Please help me get back to my passion!!!

A: You are absolutely correct – staying active is the key. First you want to get your muscles

Andy & Jamie Dumas

and core in top shape. By strengthening the muscles around the knee and ankle, the joints will be protected and the muscle tissue will do the work. Start slowly building the muscles in your thighs, (mostly the quadriceps muscles) and the muscles around the ankle joints, (lower leg). Because you are concerned with grinding in the knee joint, keep the range of motion to a minimum. When performing squats, only squat ¼ of the way, hold that position to fatigue the muscle and slowly return to start position. Work your right leg independent of your left. (The muscles in your stronger leg will over compensate for the weak right leg muscles and they will never improve in strength.) You may also want to invest in a knee brace or wrap to add more support to the knee joint and prevent any unwanted movement in that joint.

Keeping the core muscles in your body strong will assist in supporting the lower back and hip areas. Such exercises as the plank and crunches with a rotation will work these muscles. Stretches for all muscles are important. Well conditioned, flexible muscles assist in the execution of proper functional movement. To work the upper body and get a great cardio workout, try using a krankcycle. The muscles in the arms and upper back are worked, building strength for hard punches and your back, hip and knees will not be compromised. Of course, the speed bag provides a great upper body workout as well. When boxing, focus on your punches, keeping the lower body stationary. Add some foot work in, but only after you have gained more strength in your right leg. Start slow – 20 minutes 3 x’ per week and build up to an hour over three to six months with the boxing training. Strengthen your leg and core on your off days.