Category Archives: Simple Health

summer workouts

Staying Hydrated During Summer Workouts

The dog days of summer are here – and if you’re an outdoor enthusiast, you’re probably craving the cooler weather of the fall. But that won’t stop you from getting your workout in – so in this article, Devel Fitness will take a look at some helpful tips for staying hydrated during hot summer workouts!

Read on, and make sure you’re living up to your peak athletic performance, even during the heat!

Adjust Your Schedule

The hottest hours of the day are usually between 10:00AM-5:00PM. If you typically exercise in the early morning, you’re in luck – that’s the best time to work out during the hot summer months.

However, if you usually exercise outdoors after work, around 5:00-6:00PM, you may need to adjust your schedule, and begin working out in the early morning hours. It’ll take some getting used to, but it’s well worth it for the cooler, more comfortable temperatures.

Recognize When It’s Just Too Darn Hot

We get it – you don’t want to interrupt your fitness schedule just because of hot weather. Whether you’ve got a long bike ride or a 10K run planned, cancelling because of the weather isn’t fun.

But you don’t want to put yourself in danger. Even for top-tier athletes, a heat index of over 90 degrees Fahrenheit can present serious risks. If it’s brutally hot outside, consider an alternative, such as riding a stationary bike or exercising on a treadmill at your local gym.

Don’t Push Yourself Too Hard

When it’s extremely hot outside, you’re not going to perform as well as you do when it’s cool. Understand that this is important. Your muscles literally can’t work as hard, and athletic performance can be decreased by 10-15%.

So don’t overexert yourself when working out in the heat. You’ll just get tired more quickly, and increase your risk of heat exhaustion and dehydration. Keep an even, moderate pace when exercising, and you’ll have a much easier time.

Carry Water With You Whenever You Can

Whether you’re running, biking, kayaking – whatever it may be – you need water during the heat. In high temperatures, even exercising for just an hour can lead you to lose 6-8% of your body mass in water.

To maintain athletic performance, you must rehydrate and replace this water. So drink a large glass of water – about 20 fl oz – an hour before you work out. You should also try to take in at least 16oz of water per hour of heavy physical activity.

If you can’t carry a large water bottle, consider creating an exercise route that takes you near a park, or another facility with water fountains.

Recognize The Signs Of Dehydration

If your heart rate is elevated compared to normal, or you’re flushed, dizzy, or confused, you may be in the early stages of dehydration. If you notice significant effects, stop exercising immediately.

Exercise-induced dehydration is very dangerous. Find a place where you can rehydrate yourself and cool off, and cut your workout short. Exercising while dehydrated is unhelpful, dangerous, and a very bad idea.

Follow These Tips – And Stay Safe During Those Hot Summer Days!

Exercising outdoors during the summer takes a bit more preparation and planning – but with the right tips and advice, you’re sure to be able to handle the hot weather.

At Devel Fitness, we specialize in providing you with useful, expert advice and workout tips to help you live a better, more healthy lifestyle. We offer “The Most Realistic Approach to Fitness & Nutrition!”, both through our high-quality SuperBands, and our simple approach to helping you achieve your fitness goals!

So stay safe out there, and stay hydrated during your next hot summer workout. Got more tips for us? Share them in the comments below! We’d be glad to hear your input!

Physical activity as possible depression prevention method

By Chad D. Rethorst, Ph.D.

Depression often results in significant economic and health burdens on society. One factor that contributes to this burden is the challenge in successful treatment of depression. Research indicates that nearly half of patients do not respond to initial treatment and one-third remain depressed even after multiple treatment attempts. While this indicates a need for more effective ways to treat people with depression, many researchers are also examining strategies to prevent depression.

In my research, I’ve observed patients with depression whose conditions have improved by following an exercise program as a part of treatment. Now, a recent study published in the American Journal of Psychiatry indicates that exercise may also be one way to prevent depression. The researchers who conducted this study found that 1-2 hours of exercise per week is enough to significantly reduce the risk of depression. People who reported no exercise were 44 percent more likely to be depressed in the future compared to those who exercised for 1-2 hours per week.

While 1-2 hours per week may sound like a daunting goal for someone who doesn’t exercise, so it is even more encouraging that the results suggest that as little as 30 minutes of exercise per week may be beneficial. Also, the researchers found that the intensity of the exercise did not impact the preventive effect. So, one 30-minute walk per week may be enough to help prevent depression.

While the results of this study are encouraging, more research in this area is needed. We need to develop effective interventions to increase exercise among persons at risk for depression and we need to understand the biology of how exercise prevents depression. With a greater understanding of these issues, we can hopefully reduce the burden caused by depression.

 

Chad D. Rethorst, Ph.D.
Associate Professor
Center for Depression Research and Clinical Care
Department of Psychiatry
University of Texas Southwestern Medical Center

 

Overworked Body

Simple Health: 5 Signs Your Body Needs A Rest Day

There’s nothing quite like a good workout – and when you’re working towards a goal of weight loss or physical improvement, it’s tempting to try to work out as much as you can!

However, excessive workouts can actually be unproductive! The human body needs time to rest and recover, especially after a long, tough workout. Your muscles need time to recover and rebuild, and get ready for your next workout.

Continue reading Simple Health: 5 Signs Your Body Needs A Rest Day

running injury

Simple Health: How To Avoid Injuries While Running

If you’re a novice runner, congratulations! You’ve taken the first step to a healthier lifestyle, and running is one of the best ways you can get in shape, build up your aerobic capacity, and strengthen your body!

But beware of injuries. It’s been estimated that as many as 66% of runners are affected by an injury each year! Though these are often quite mild, any injury can negatively impact your performance – and serious injuries can sideline you for weeks or months.

Continue reading Simple Health: How To Avoid Injuries While Running