Q: Now that the weather is
getting warmer, I have decided to take my running workout out of the gym and
into the great outdoors. I usually run for an hour three to four times a week at
about 8 minutes a mile. As the weather gets hotter I have noticed that I'm
having trouble keeping up my pace. Is there anything I can do to help me hang in
there?
A: Actually your body is
telling you to slow down and you need to listen! It takes about 2 weeks to get
use to running in warmer weather. You need to acclimate slowly to higher
temperatures. Here are a few pointers to help you do that.
When
you exercise in the heat you can lose up to five cups of water per hour. So it's
important to drink water before, during, and after vigorous exercise. The rule
of thumb is to drink a cup of water every 15 minutes or so while you are
running. Remember to bring a water bottle with you!
Try running if you can when
it's cooler, early mornings or late afternoons when the sun is less direct. Try
finding shady areas.
Instead of keeping up your
8 minute pace for the full hour, break it up and take short walk intervals then
pick up your speed again.
Wear light colored,
comfortable fitting clothes. Avoid tightly woven fabrics that don't breathe. And
don't forget the sunscreen.
Q: As I have gotten older
my waist has thickened and my tummy tends to stick out a bit in front. Is there
such a thing as spot reducing?
A: Unfortunately not, but,
you can firm and flatten by using the army exercise of sucking in your tummy
during every day activities. This is not just a discipline; it is an isometric
exercise for your abs that can really help flatten that tummy.
And you can try this
exercise to help you firm up even faster. It tones the center as well as the
sides of your abdominals.
Lie down on your back and
bend one knee up towards your chest. At the same time, turn your torso and point
your opposite elbow towards the knee.
Start with a few. Work-up
to 20 repetitions.
Take a short break and do
another set of 20.
Also, aerobic exercise will
help you burn calories and eventually lose a few pounds. As you burn fat you'll
improve the total shape of your body.
Send your Moving Free® with
Mirabai questions to:
askmirabai@movingfree.com
About the Author
Mirabai Holland M.F.A. is one of the leading authorities in the Health & Fitness
industry, and public health activist who specializing in preventive and rehabilitative exercise for women.
Her Moving Free™ approach to exercise is
designed to provide a movement experience so pleasant it doesn’t feel like work.
