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Fitness is the foundation of our mission at GO! St. Louis, so we strive to present quality events and programs for the region that promote a healthy lifestyle. To achieve a desirable fitness level it requires a combination of exercise and proper nutrition.
Whether you decide to run or walk in a GO! St. Louis event or simply choose to take a daily walk or bike ride around the neighborhood, it all helps in the effort to maintain a proper fitness level.
As more and more after work and school time is being spent watching television, playing video games or surfing the internet, it has become increasingly more important to make fitness a family priority. You are not alone if your family gets fit on their own time. In today’s fast paced world of non-stop meetings, soccer practices, grocery shopping, music lessons and the many other activities families enjoy, it can be very challenging finding time to get fit together.
Not only will increased family fitness time help your health, but it will provide some quality time for family members to communicate and share experiences. So whether it is something as simple as walking the family pet after dinner or washing the car on a Saturday afternoon, remember to make it a family affair.
Fitness Tips for Competing in the Heat
Respect your limits. Heat and humidity increase the physical challenge of running, and health problems can occur when you push beyond what your body can handle. Do not aim for a personal best on a warm, sticky day, particularly if you are not used to such conditions.
Acclimate. It takes 10 days to two weeks for the body to acclimate to keeping cool at higher temperatures. Give your body time to adjust.
Know the signs of heat problems. If you feel faint, dizzy, disoriented, or your skin is clammy and abnormally hot or cold, slow down or stop running. If symptoms continue, sit or lie down in the shade and seek medical help.
Drink enough. Drink throughout the day, so that your urine remains plentiful and pale yellow. Even mild dehydration (scant, dark-yellow urine) will make you feel sluggish and tire early during exercise, and can increase the risk of heat-related problems during exercise. In the heat, sports drinks are even better than water because the sugar and salt are transported to cells more quickly than water alone. Before workouts or races lasting longer than one hour in the heat, drink 16 ounces of fluid several hours in advance, another 16 ounces in the hour before, and more just before the start if your urine isn't pale.
Don't drink too much. Overhydrating before and during exercise can cause a dangerous condition known as hyponatremia (water intoxication). This drop in the body's sodium levels can cause nausea, fatigue, vomiting, weakness, and in the most severe cases, seizures, coma, and death. To avoid hyponatremia, do not overdrink, include pretzels or a salted bagel in your pre-run meal, and use a sports drink that contains sodium. During exercise, drink no more than a cup of fluid every 15 to 20 minutes.
Eat a good pre-race meal a few hours before the run. Try a bagel with peanut butter and a banana—the protein and carbs will fuel your effort and aid in recovery.
Consume salt. Eat salted foods like a salt bagel, salted pretzels, or salted nuts. If you’re planning to race, eat salted foods all week prior to the event. On race day, consume one fast-food salt packet at the start line. Have another salt packet halfway through the race.
Protect yourself from the sun. Wear a cap or visor to shield your head, face, and eyes from the sun’s burning rays, and wear sunglasses to protect your eyes. Use sunscreen on exposed skin, even on overcast days.
Wear synthetic fabrics. Unlike cotton, synthetics wick moisture from your skin so cooling evaporation can occur. Synthetics also decrease chafing and don't cling and cause a chill. Look for loose-fitting garments with mesh inserts under the arms, on the sides of the torso, down the arms, and on the outer thighs. Acrylic socks keep feet dry and cool.
Use water along the course (cups, spray stations) to cool yourself during races. If you are overheating, a cool spray will cool you down quickly and have a lasting effect as the water evaporates from your skin. Keep in mind, though, that drenched clothing will cling to skin and prevent evaporation, and wet socks can cause blisters, so use this strategy wisely.
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