Ask Lucy: The Answers...
by Lucy Hawkins

Dear Lucy, How can I keep my body temperature cool when running in heat and humidity? As I get older I feel like I am burning up (in the head area). Thank you! Paula

Hi Paula,

As a general rule, when the thermometer tops 90 degrees and the humidity reaches 40%, it's a good idea to avoid outdoor workouts entirely - unless you're in cool water. If doing laps in the pool is not an option, take your workout indoors and pound the treadmill.

If you must run outdoors, make sure you prepare yourself adequately. If you don't you could be facing sunburn, blisters and muscle cramps at a minimum, or heatstroke and skin cancer at a maximum.

• Fluids: You can lose up to two quarts of fluid an hour when you're running in the heat. Make sure you're well hydrated before you start and drink at least six ounces of fluid for every 15 minutes you're exercising in the heat. Be sure to drink water or dilute juice/sports drinks, no caffeinated or carbonated beverages!
• Clothing: Light-colored, loose-fitting clothing will help you keep cool. Avoid wearing any dark colors - they absorb heat and will make you hotter.
• Brimmed hat: It should have a good-sized brim to protect your eyes and give you extra coverage from the sun. Make sure it has plenty of air holes to vent heat.
• Sunscreen: Make sure it has a sun protection factor (SPF) of at least 15. Buy a brand that's water-proof, so you won't sweat it off too quickly.
• Petroleum jelly: It can keep you from blistering. Rub some onto your heel, the pad of your foot or wherever you're prone to blister or chafe.

Even with proper preparation, you can still suffer from heat injury. Take the following precautions:

• Start slow: When you first begin exercising in hot weather keep your workout to about 15-20 minutes. Gradually increase your workout time by 5-10 minutes each day.
• Avoid the streets: Tar absorbs incredible amounts of heat and radiates it back up. Stick to the side-walk, dirt, grass or running tracks.
• Check the humidity: Humidity prevents your sweat from evaporating which is your body's cooling mechanism. The higher the humidity, the shorter you should make your runs.
• Time your workout: The hottest time of the day is between 10 a.m. and 3 p.m. Time your workouts before or after these hours.
• Know when to quit: Dizziness, nausea, headaches and muscle cramps are all signs that the heat is getting to you. Stop exercising! Get to some place cool and consider the workout over.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Thanks for sending in such a great question!
 

Hi, Lucy, I can read all this information and to me it's all the same information over and over again. I'm really in need of losing 15 pounds healthy and get my 2 mile run down from 16 minutes to fourteen minutes. I'm 30 years old 5'5" and weigh 168 pounds. I run around 3 times a week for 15 to 19 minutes. Any suggestions? Jackel_sgt

Dear Jackel,

Forget the "Lose Weight Painlessly!" and "Miracle Weight Loss!" literature. BOTTOM LINE: There is no quick fix for losing weight (and keeping it off). Simply stated, to lose weight over time, you must burn more calories than you consume; and that means reducing your caloric intake and increasing your aerobic activity. Cutting 500 calories a day-by adding 300 calories' worth of exercise, and eating 200 fewer calories of food can result in losing one pound per week. That's four pounds a month! Theoretically, losing 15 pounds following this plan would take four months.

For aerobic exercise, follow the following FITT formula:

Frequency - Gradually increase the frequency of aerobic activity from three days a week to five days a week.

Intensity - Gradually increase the intensity of your aerobic workout. Your target heart rate isn't one rate, but a range of rates expressed as percentages of your maximum heart rate (MHR). This number is normally calculated as the number 220 minus your age. In your case, that means your MHR is 197 (220 minus 23) beats per minute. Beginners should start at 50-70% of their MHR. Trained individuals work at 60-80% of their MHR, and well-conditioned athletes might go a little higher (85%).

Time - Gradually increase the duration of your aerobic workout from 20 minutes to 60, or even 90 minutes. However, never increase the duration of your aerobic workout by more than 10% a week.

Type - Walking, running, and biking are excellent aerobic exercises. If you have access to a gym, try the treadmill, recumbent bike, rowing machine, or elliptical trainer. Try a variety of angle planes from flat or horizontal to incline. Don't forget strength training twice a week. Perform a single set (8-15 repetitions) of eight to ten different exercises that train the major muscle groups. For example, chest press, lat pull-down, shoulder press, triceps extension, biceps curl, lower-back extension, abdominal crunch, leg extension or leg press, and calf raise. The target weight should be 50-60% of what you can lift in one maximum repetition.

Eating is the other half of the equation. You must eat a balanced diet including carbohydrates (whole grain breads, brown rice, sweet potatoes) at breakfast and lunch. Limit your carbohydrate intake somewhat for dinner. Good protein choices include white meat poultry, fish, lentils, dried beans, and nuts. Eat five servings of veggies and fruits daily and drink at least 64 ounces of water a day.

There are two ways to run faster: You can move your legs at a faster cadence, or you can take longer strides. The best way to train to run faster is to strengthen your leg muscles by running very fast in practice, running up hills and using strength-training machines. The goal is to strengthen your leg muscles to contract more forcibly to drive you with a longer stride.

If you have access to a treadmill, the speed for a 7-minute mile is 8.0-8.5. After you warm up, (i.e., stretch, walk, or jog) start out at 5.0 speeds. Every minute increase your speed by .5 until you are running at an 8.0 pace. Run at this pace for 20 minutes. If you run three days a week, devote one of those days to speed training-400 meter interval training is best. Run around the track at medium-high intensity-slower than 100% sprint. Jog easily for three or four minutes after each lap. Start with two 400-meter intervals and progress to four.

On your other running days (after warming up and stretching) begin your workout with Lucy's Step Drills. These drills build explosive power for your finishing kick!

Lucy's Step Drills: Use a step 2 to 4 risers in height. When stepping up the whole foot must be on the step about shoulder width apart. Knees are always soft on the step and on the floor. Step up and then down 25 times, leading with the right foot. Step up and then down 25 times, leading with the left foot. Step up and then down 25 times, alternating with the left and right foot. Pump 25 times, right/left: Stand on the step in a modified squat ready position. With the left foot stationary on the step, tap the ball of right foot on the floor by repeatedly lifting the right knee up. This is overloading the left leg muscle group; then repeat with the right foot on the step, overloading that leg. Pump your arms at all times during this movement.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Good luck in meeting your goals.
 

Dear Lucy, I have a Fx of L3 with narrowing of the disk L3 & L4. I need some exercises that will help me build my lower back. I walk 3 miles every morning, but when I run I have a lot of pain in my lower back. Help! Terri

Hi Terri,

Your lower back needs strengthening along with your abdominals. But, my answer to you is a suggestion that should only be followed after a consultation with your healthcare provider. Before you conduct any of these exercises, please clear implementation with your physician.

• Abdominal curl (crunch): 1 set of 25 repetitions.
• Pelvic tilt: 1 set of 25 reps.
• Bridging: 1 set of 15 reps. Lie on your back on the floor. lift your buttocks off the floor with all your weight on your shoulders. Hold for 10 seconds, then lower your trunk to the floor and repeat.
• Stretches:
  • Cat stretch - On hand and knees, tuck your buttocks and round your head to your chest. Hold for 10 seconds and repeat 5 times.
  • Back stretch one - lie on your back and pull one knee into your chest with your head down. Hold for 10 seconds and repeat with the other knee.
  • Back stretch two - Same as back stretch one but bring both knees into your chest lifting your head and drawing your chin to your chest. Always exhale when you bring your knees to your chest.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Good luck in meeting your goals.