Tips for Buying a Home Treadmill

What's the most popular cardiovascular workout? According to research conducted by American Sports Data, Inc., it's treadmill exercise, with more than 37 million participants in 1999. That's up a whopping 743 percent from 1987.

No wonder so many people have taken to exercising on treadmills - it's an excellent way to lose weight and get in great cardiovascular shape. If you're in the market for a home treadmill, you've got a wide variety of products available from which to choose. It's very important, however, to find a treadmill that will meet your needs and help you achieve your goals, so be sure ask the following before going shopping:

• How much money do you want to spend? The old saying, "You get what you pay for," directly applies to home fitness equipment. While it may be tempting to take advantage of a good deal, an inferior piece of equipment won't deliver the results you want, and it won't be as sturdy, dependable or enjoyable to use. Consider this purchase an investment - a good treadmill will last you for years.
• Who's going to use the treadmill? The size and weight of the user, as well as how he or she plans to use it, e.g., walking or training for a marathon, can make a difference in the kind of treadmill you purchase. Also consider the number of people who will be using it. A treadmill's durability becomes increasingly important if several people will be logging time and miles on it.
• Where will you keep the treadmill? Shopping for a home treadmill is like shopping for a sofa; figure out in advance where you plan to place it and measure the space. You want to be sure your treadmill will fit where you plan to exercise.

Now you're ready to put on your running shoes and head to the store. Here are some tips to help you select your treadmill:

• Go to an authorized specialty fitness equipment store. You'll find higher quality products and greater selection at specialty fitness equipment shops such, as Omni Fitness and L.A. Gym, rather than at general sporting goods stores or department stores. Specialty stores also typically have certified fitness professionals who can help with selecting, understanding the features of and maintaining your treadmill.
• Try out several treadmills. It's important to test different models of treadmills before making your final choice. If the machine doesn't feel comfortable to you, you won't use it, so wear your shoes and shorts and plan on giving a number of treadmills a five-minute try. Look for sturdy construction including a wide and flexible running surface, an easy-to-read console and a variety of programming options, including those that let you get going quickly or that let you customize and personalize your workouts.
• Check out the exercise programs. While most treadmills have adjustable inclines and speed settings, the range of programming options run the gamut from basic fat burning and cardio workouts to far more elaborate programming, such as the Life Fitness Sports Training Workouts, which simulate outside terrain with both 5K and 10K race courses, available on Life Fitness' newest treadmills.
• Find out about warranties. Don't forget to ask about parts and services warranties. The most reputable manufacturers back their equipment with good warranties.

Once your treadmill is in place, resolve to use it regularly, and before long you'll agree with the millions of others who exercise on treadmills - it's a fabulous workout.

Read more »

Fitness tips for people already on the move

Being on your feet all day has its pros and cons.

Muscles get a workout, joints and tendons stay limber through use, and, of course, there's the calorie burn. But it also can lead to sore legs, wear and tear on the back's discs, and poor posture from hunching forward when fatigued.

Even those folks achieving their 10,000 steps a day -- doctors, nurses, waitresses, construction workers, hairstylists -- still need maintenance. Repeating movement patterns every day (carrying trays, cutting hair) means that underutilized muscle groups grow weak.

And don't think all that movement means you don't have to get your heart rate up. The body gets used to the same movements and amount of activity, expending less and less energy to get the job done. Doing more, and different, cardiovascular exercise can push the metabolism while strengthening the heart -- and preventing weight creep.

Working out has another benefit too: "Generally stress is a part of people's job duties," says trainer Laura Christy of Meridian's Bodies in Motion, "so doing cardio helps their heart and stress levels as well."

We asked three trainers what they would recommend for those continually on the go.

Robert Reames
Personal trainer, member Gold's Gym Fitness Institute

Leg strength and endurance play a huge part for people who are on their feet all day. * For leg strength, squats and lunges are good, but I've had great success with clients on the leg press (a machine in which weight is lifted with the legs while seated or lying down). On the leg press, you're loading just your legs, so you can do it without as much strain on the back as you would if you were doing squats or lunges with weights.

If you're a beginner, get on the machine and get used to doing the motion with no weights. Make sure you can do it for two to four sets of 10 to 12 reps. Eventually you want to add weight that's a comfortable resistance, and challenging, but doesn't take you out of your form and cause you pain.

Also, make sure your feet are firmly planted [on the foot plate], with an emphasis on putting the weight on your heels. When bending your knees, don't go past 90 degrees or you'll over-stretch your knees. Make sure the movement is controlled, and do two to three seconds on the up-and-down phase. If you have to go really fast to push the weight, then you're doing too much.

This exercise targets the quadriceps, hamstrings, back muscles and glutes -- pretty much everything between the knees and the waist. Doing this twice a week will really train the legs well.

* For leg endurance, you can get on any kind of lower-body cardio machine such as a treadmill, stair climber or elliptical trainer. If you belong to a gym you can cross-train on a variety of machines, and you can also take it outside and run or do steps. The body thrives on variety -- it makes you stronger and helps prevent injury.

* For posture, standing cable rows give you core work while working large muscle groups in the back. Standing in front of the machine, feet hip-width apart and knees slightly bent, grab the handle and pull it toward you, then release it, using a slow and controlled movement.

Do three sets of 10 to 12 reps. Also, when you're off the machine, make sure you're walking around the gym in optimum posture.

* Interval training helps increase cardiovascular capacity and increases your ability to burn fat, so the body is prepared to do so much more. I'd shoot for two to three days per week, minimum.

Laura Christy
Regional training manager and corporate fitness manager, Meridian's Bodies in Motion, West Los Angeles

People who move all day tend to have issues such as tight hip flexors, calves and hamstrings, lower lumbar [back] pain, core weakness and rounded shoulders -- some of the same issues found in people who sit all day. Generally the most weak areas are the core, the quadriceps and the glutes, because they're not always firing all day.

So if we put people on certain pieces of cardio, it's going to reinforce tightening those areas because they're doing the same movements they do during the day. So calisthenics are good -- jumping jacks, jump-rope, scissor jumps, side-to-side stepping, knee pull-ups -- movement exercises on different planes. It also breaks up the monotony while getting the heart rate up.

For the hip flexors, stretch the adductors [muscles on the inside of the thigh] by doing a diagonal lunge. Keep one leg straight while stepping, the other is out to the side diagonally. Keep the knee bent and under the torso. Hold for about 10 to 30 seconds, and switch sides.

The pain in the lower lumbar can come from having a weak core. If you're not activating your core muscles, then you tend to have rounded shoulders, which pulls the back forward and puts strain on those muscles. Practice exhaling, then inhaling. When you inhale, you engage your core, and it's a good, quick way to remind yourself to engage those muscles.

A good exercise for the core is a roll-down. Start by sitting on the floor, legs and arms extended forward, and try to reach past your toes. Sit up tall, then collapse your torso, as if you've been punched in the stomach, and your torso forms a "C" shape. Begin to lie back, one vertebra at a time, ex- tending the arms overhead, until you're all the way down. Exhale and reach up toward the ceiling, come up slowly, and reach forward again past the toes.

This engages the abdominals and stretches the hamstrings and the calves and also engages the rhomboid muscles [in the back], which are good for posture. Do this about five times. It's OK if you elevate your feet as you come up from the lying position -- it just means that your core is weak. But eventually you'll increase your strength and endurance. And if you feel any pain in your lumbar region, it means your abs are fatigued and you're done for the day. If you continue, then your neck will start doing the work.

Erik Flowers
Personal trainer and co-owner of Body Builders Gym, Los Angeles

When I'm working with a client, I need to know where their head has been all day. Some jobs are done by rote -- it's the same activity and they know what to expect, and it may not be stimulating intellectually. But other jobs are intellectually stimulating. Their mental endurance is related to their physical endurance.

For the first group, I'll put together things that they're not used to, to keep them off balance -- literally. I'll throw them off a bit physically to get them to focus mentally. I have a guy who loves to lift weights, so I make him walk up a steep incline, then come down walking backward.

The second group doesn't want to figure things out. You don't want to ask them a lot of questions and you want to give them routines they can easily follow.

If you don't want to think too much at the gym, write down some things ahead of time. Or do the pre-programmed routines on the cardio machines. If you're at the gym and you're wondering what to do, my rule is, if you look at a machine or touch it, you have to do it.

In terms of cardio, you need to look at the pace you're doing all day. If you're just walking back and forth and not sprinting, then get on a bike or a treadmill or do a group cycling class and do some sprints to get some intervals in. If you're at a hectic pace all day, do something at a more even pace. Reset your body by doing the opposite. Even if you walk all day, walk backward on the treadmill or pedal backward on the elliptical. Your posture will be different and it will put you back in balance.

Read more »

Resveratrol Has Promising Heart-Healthy Benefits

Resveratrol has been featured on a number media outlets including 60 Minutes, Oprah, and the Discover Channel. Resveratrol Select has taken that one step further by combining the cell protective benefits of Resveratrol with our own proprietary blend to help you Enhance Cell Function, Boost Energy Leves, Lose Weight, Burn Fat and Increase your metabolism.

Red wine and resveratrol: Good for your heart?
Red wine and something in red wine called resveratrol might be heart healthy. Find out the facts, and hype, regarding red wine and its impact on your heart. Red wine, in moderation, has long been thought of as heart healthy. The alcohol and certain substances in red wine called antioxidants may help prevent heart disease by increasing levels of "good" cholesterol and protecting against artery damage.

While the news about red wine might sound great if you enjoy a glass of red wine with your evening meal, doctors are wary of encouraging anyone to start drinking alcohol. That's because too much alcohol can have many harmful effects on your body.

Still, doctors do agree that something in red wine appears to help your heart, though it's unclear just exactly what that "something" is. Researchers think antioxidants, such as flavonoids or a substance called resveratrol, have promising heart-healthy benefits.

Antioxidants aren't the only substances in red wine that look promising. The alcohol in red wine also appears to be heart healthy. Find out what's known - and not known - about red wine and its possible heart-health benefits

How is red wine heart healthy?
Research studies on the heart-health benefits of red wine have reported mixed results. Some studies show that red wine seems to have even more heart-health benefits than other types of alcohol, while other studies show that red wine isn't any better than beer, white wine or liquor for heart health. There's still no clear evidence yet that red wine is superior to other forms of alcohol when it comes to possible heart-health benefits.

The studies supporting red wine suggest antioxidants in red wine called polyphenols help protect the lining of blood vessels in your heart. These antioxidants come in two main forms: flavonoids and nonflavonoids.

• Flavonoids - These antioxidants are found in a variety of foods, including oranges, grape juice, apples, onions, tea and cocoa. Other types of alcohol, such as white wine and beer, contain small amounts, too, but red wine has higher levels.
• Nonflavonoids - These antioxidants found in red wine have recently been of particular interest because they appear to help prevent arteries from becoming clogged with fatty blockages. However, these studies mostly involved mice - not humans. Resveratrol is the nonflavonoid that's received the most attention from researchers.

Resveratrol in red wine.
Resveratrol might be a key ingredient in red wine that helps prevent damage to blood vessels, reduces "bad" cholesterol and prevents blood clots.

Most research on resveratrol has been conducted on animals, not people. Research in mice given resveratrol has indicated that the antioxidant might also help protect them from obesity and diabetes, both of which are strong risk factors for heart disease. However, those findings were reported only in mice, not in people. In addition, to get the same dose of resveratrol used in the mice studies, a person would have to consume 100 to 1,000 bottles of red wine a day. Some research shows that resveratrol could be linked to a reduced risk of inflammation and blood clotting, both of which can lead to heart disease. More research is needed before it's known whether resveratrol was the cause for the reduced risk.

Some companies sell supplements containing resveratrol. However, not enough is known about resveratrol's effects to endorse resveratrol supplements. Research into the potential heart-health benefits of resveratrol is continuing.

Resveratrol in grapes and other foods.
The resveratrol in red wine comes from the skin of grapes used to make wine. Because red wine is fermented with grape skins longer than is white wine, red wine contains more resveratrol. Simply eating grapes, or drinking grape juice, has been suggested as one way to get resveratrol without drinking alcohol. Some studies have suggested that red and purple grape juices have some of the same heart-healthy benefits of red wine.

Other foods that contain some resveratrol include peanuts, blueberries and cranberries. It's not yet known how beneficial eating grapes or other foods might be compared with drinking red wine when it comes to promoting heart health. The amount of resveratrol in food and red wine can vary widely.

How does alcohol help the heart?
Various studies have shown that moderate amounts of all types of alcohol benefit your heart, not just alcohol found in red wine. It's thought that alcohol:

• Raises high-density lipoprotein (HDL) cholesterol, the "good" cholesterol
• Reduces the formation of blood clots
• Helps prevent artery damage caused by high levels of low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol
• Drink in moderation - or not at all

Drink in moderation - or not at all
Red wine's potential heart-health benefits look promising. Those who drink moderate amounts of alcohol, including red wine, seem to have a lower risk of heart disease. However, more research is needed before we know whether red wine is better for your heart than are other forms of alcohol, such as beer or spirits.

Neither the American Heart Association nor the National Heart, Lung, and Blood Institute recommend that you start drinking alcohol just to prevent heart disease. Alcohol can be addictive and is associated with other health issues.

Drinking too much increases your risk of high blood pressure, high triglycerides, liver damage, obesity, certain types of cancer, accidents and other problems. In addition, even small amounts of alcohol can cause cardiomyopathy - weakened heart muscle - causing symptoms of heart failure in some people. If you have heart failure or a weak heart, you should avoid alcohol completely. If you take aspirin daily, you should avoid or limit alcohol, depending on your doctor's advice. You also shouldn't drink alcohol if you're pregnant. If you have questions about the benefits and risks of alcohol, talk to your doctor about specific recommendations for you.

If you already drink red wine, do so in moderation. Moderate drinking is defined as an average of two drinks a day for men and one drink a day for women. A drink is defined as 12 ounces (355 milliliters, or mL) of beer, 5 ounces (148 mL) of wine or 1.5 ounces (44 mL) of 80-proof distilled spirits. The limit for men is higher because men generally weigh more and have more of an enzyme that metabolizes alcohol than women do.

Read more »

Jumping Rope to Good Health

Exercise is the vital essence of human body. It can be in any form, may be swimming, rowing, aerobics, to give you better and all round body development. When we talk about 'EXERCISES', instantly our mind strikes of 'muscular movement', which helps in improving blood circulation, and helps to strengthen the heart and skeleton. This movement of heart and circulation system, involving oxygen intake and outdone is known as 'CARDIOVASCULAR SYSTEM'. Such kind of cardiovascular (cv) activity is 'jumping through a skipping rope'.

Jumping rope is an intense and effective aerobic activity. Skipping can actually tone the muscles of the upper body (especially the deltoids and to a lesser degree the chest and upper back) as well as the lower body (especially the calves and hamstrings). Besides it promotes definition of abdominal muscles and reduces cellulite. As recommended by 'WF health and Fitness Experts', you can also adapt moves from aerobics classes, such as marching or running in place while turning the rope alongside your body. According to a research 10 minutes of jumping rope is equal to 30 minutes of running at a 5.7 mph pace. Also it is being regarded as an efficient calorie burner about 12 calories per minute for a 150-lb person who jumps 120 times in a minute.

Rope jumping improves your co-ordination, speed and agility - which can vastly improve performance in other sports. Jumping rope is a plyometric style workout. Thus it is excellent for developing, power, speed and endurance in your calves. If you are looking for fat burning a good idea is to perform your jump-rope workout first thing in the morning before you eat breakfast.

Always allow enough time to warm up and cool down. Be familiar with the principles of warming the muscles up for a few minutes before performing appropriate stretches with the group. Pay particular attention to arms, shoulders, neck, calves and hamstrings. A list of minimum stretches would be:

Head swings
Shoulder rolls
Arm stretches across chest, behind back and up to ceiling and trunk twisters
Groin stretch
Anterior Tibialis Stretch
Calf stretch

Always use proper form and hold stretches for a minimum of 10 seconds on each side. For detailed instruction and demonstration of Flexibility Exercises.

• Keep elbows in. Turn the rope with the wrist, not the whole arm.
• Jump only high enough to clear the rope.
• Land on the balls of the feet and bring the heels down for shock absorption and to rebound for the next jump".
• Start out by alternating jumping for one minute and resting for one minute. Sixty to seventy turns per minute is a good starting pace.
• Start with 10 minutes and build up to 30 minutes.
• Build up gradually, listen to your body and with persevere you will avoid any pitfalls and reap the plethora of benefits from a good jump-ripe workout.
• Always wear a good quality pair of running shoes to absorb the impact.

Not only is it a good CV workout, but also it improves your agility, fluidity, coordination, lateral movement, explosiveness, speed, and timings.
While you cannot really increase your muscles, size by jumping rope, you can (and will) increase the muscles efficiency, and because of this, many coaches employ it as a means to complement strength or weight training. Besides skipping helps to improve co-ordination for sports such as tennis or racquetball. To conclude in all, jumping rope is an effective and intensive CV exercise, which promises a healthy and supple body. For detailed information on the type and length of the rope, plus instructions for jumping rope, click here. Article by www.womenfitness.net

Read more »

30 Healthy Snacking

Great snacks with less than 200 calories

Craving salty?

• 5 olives (any kind) (45 calories)
• 1 small Martin's pretzel (50 calories)
• 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
• 1/4 cup hummus, 3 carrot sticks (80 calories)
• 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
• One 1-oz package tuna jerky (90 calories)
• 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
• 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
• 15 Eden's Nori Maki Crackers rice crackers (110 calories)
• 1 cup unshelled edamame (soy bean) (120 calories)
• 50 Eden's Vegetable Chips (130 calories)
• One 1-oz package of Planters NUT-trition almonds (130 calories)
• 1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
• 1/2 cup pumpkin seeds in shell (143 calories)
• 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
• 1 Subway Turkey Breast Wrap (190 calories)

Craving sweet?

• 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
• 1 packet O'Coco's Mocha cookies (90 calories)
• 1 Jelly Belly 100-calorie pack (100 calories)
• One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
• One 100-calorie Balance Bar (100 calories)
• 1 Starbucks Mocha Frappuccino bar (120 calories)
• 1 package Back to Nature Honey Graham Sticks (120 calories)
• 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
• 2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)
• 1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
• 24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
• Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
• 1 McDonald's Fruit 'n Yogurt Parfait (160 calories)
• 1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)

Article by Wendy Giman - www.self.com

Read more »

How much to exercise for Healthy Weight Loss

To answer this we first need to ask another "what is your goal?", or more specifically, "how much weight do you want to lose and by when?"

Once we have the answer to the second question, we can simply calculate how much exercise is needed based on an understanding of how much energy different exercises burn per minute.

Here's an example of how we do this assuming that our goal is to lose 10 kilos in 20 weeks, or ½ a kilo per week:
The amount of exercise needed to lose ½ kilo of body fat per week.
It has been estimated that ½ kilo (1 pound) of body fat equals around 16,000 kilojoules (or around 4,000 calories). So to lose ½ kilogram of body fat each week through exercise, we need to burn off approximately 2,500 kilojoules (600 calories) extra each day. So based on this figure, the answer to how much exercise is easy: that amount of exercise which burns an extra 2,500 kilojoules (kJ) per day, or 16,000kJ per week. You can use the energy chart (sign-up required) provided on this website as a guide, to learn about number of calories burned in 15, 30, 45 and 60 min of various cardio exercises.

As peoples lives are so different, weight loss can't realistically be reduced to a simple equation like it has been above.

Try exercising for 10 minutes today and add 5 minute increments until you work up to 30.

There are other variables to be considered in the amount of exercise for weight loss equation that weren't adequately catered for in the above example.For example, none of these factors were taken into consideration:

• Our individual weight loss goals - Because each of us has different goals, the amount of exercise which is right for each of us will be different. About five hours of weekly exercise may bring the biggest weight loss for obese adults who are also watching their intake of fat and calories. Also, The Institute of Medicine released a report in 2003 claiming that a full hour of exercise each day is what it takes to manage our weight; for years.
• Our individual levels of motivation - What, and more importantly, how strong our motivation levels are will help to determine how much of the exercise we know we need to do we actually will do.
• Our individual fitness levels - How fit we are today determines to a great extent the amount of exercise we can realistically do and just as importantly, at what level of intensity.
• Our individual energy levels - Like our fitness level, our energy levels will help determine how much exercise we can cope with each day. Ironically, the more we exercise the more energy our bodies will have available to exercise.
• Our time availabilities - If we can and would like to exercise for an hour or two each day but don't physically have the time available, we might need to get a little smarter (such as including the family in our exercise , exercising before the family wakes up in the morning, during our lunch-break, or after the kids have gone to bed), exercise more efficiently (for example jogging instead of walking) or reevaluate and set new priorities.
• Our priorities in life - The reality is that nothing is as important as our health and wellbeing, because with these in place we can literally do anything. Tell your family and friends that exercise is a top priority and make them aware of all committed time slots. Ask them not to derail you with conflicting invitations or demands.
• Our preferred exercise program - For the best possible long-term benefit, a program that includes aerobic type exercises (like walking, jogging, bicycling, swimming, martial arts, etc) and strength training exercise (like weight training, isometric exercise, resistance band exercise, circuit training, etc) works best because the aerobic workouts burn the maximum amount of calories during the workout and the strength training increases our resting metabolic rate (or the amount of energy our body burns at rest and during everyday activities).
• Our commitment to exercise progression - Exercise progression is important for weight loss because: As we lose weight, we burn less energy doing the same exercise - because we are physically carrying less weight around. The fitter we become, the more efficient our bodies become and the less energy they use to do the same volume of exercise.
• Our attitude towards exercise - Remember, doing something is better than nothing and it is far easier and more likely that we will progress from doing a little bit of exercise to a little bit more, than it is from doing nothing to doing a whole lot!
• How consistently we exercise - Within the constraints of life's natural daily, weekly, and monthly cycles, we need to be as consistent as possible for the best long-term affects.
• Our general physical abilities - When it comes to exercise, some of us have physical disabilities that prevent us from doing some forms of activity.
• The law of averages - The law of averages suggests that if we need to average 60 minutes of exercise everyday (for example), we should perhaps do 70 or 80 minutes per day knowing full well that it is unrealistic for any of us to be able to exercise every single day.
• How many kilojoules or calories less we are prepared to eat each week - To understand how much energy your body needs to maintain its current weight, please visit our BMR Calculator.

It's important to remember that for every one of us, all of these factors are subject to change from day to day, week to week, month to month and year to year. To be a successful "loser" it comes down to calories: spending more and eating less. It’s a combination of these factors that will result in a significant enough calorie deficit to lead to the kind of success you want. Article by www.womenfitness.net.

Read more »

Exercise Smart in the Heat

When Mother Nature turns up the heat and humidity, it doesn't mean you have to cancel your outdoor exercise, but you should take precautions. If you don't play it safe, you could suffer from fatigue and heat illness.
Before exercising outside, check out the predicted temperature and humidity levels for the day. Time of day can help you beat the heat and humidity. Avoid exercising between 10 a.m. and 5 p.m. when the sun's rays are the hottest.

Although air temperature is very important, the day's humidity levels also are critical. When our bodies begin to heat up, they produce sweat to cool down. But it is only when sweat evaporates that heat is actually lost. So on humid days, you can be dripping with sweat, but because it is not evaporating in the moist air, it doesn't help to keep you cool. Remember - the higher the humidity, the less heat you will lose. Knowing this, be cautious of days when humidity levels are high. If the heat and humidity levels are unbearable, it is wise to exercise in an air conditioned facility.

The first few times you work out in the heat, you should reduce your intensity level until your body has become acclimated to the conditions. Our bodies react differently to the heat; it doesn't necessarily mean you are not in good shape if the activity is difficult, but it does mean you should play it smart. One way to ease into outdoor exercise is to use a heart rate monitor, which displays your intensity levels so you can try to stay within your theoretical maximum heart rate zone - a zone to ensure exercise is safe and effective.

Remember to hydrate, hydrate, hydrate. To avoid dehydration and potential heat-related illnesses, proper fluid consumption is essential. But don't simply drink when you are thirsty - it might be too late to prevent dehydration. Make a conscious effort to hydrate your body approximately an hour before the activity, every 15 minutes during the exercise and, of course, afterward to replenish your body's stores. Water and sports drinks are your best options; avoid caffeine, sugar and alcoholic drinks as they will increase fluid loss.

Clothing plays an important role when exercising in the heat. Wear a minimal amount of loose clothing that will not hinder heat loss and will breathe easily. Avoid cotton-based clothing because it retains water and can get damp and heavy. Coolmax fabrics are ideal for wisking away sweat and keeping the body cool. Also, light colored clothing reflects the sun's rays and doesn't retain heat. Be sure to apply waterproof sunscreen to exposed skin, wear sunglasses to protect your eyes and a hat to keep the sun's rays off your head and neck as well.

If you start to feel signs of heat exhaustion - dizziness, weakness, nausea, cramping and vomiting - stop the activity, rest in a shaded area and drink water immediately. If symptoms continue, seek medical assistance at once.

When temperatures top the thermometers, properly preparing and taking simple precautions will ensure safe and effective workouts outdoors.

Read more »