How to Dress for Outdoor Fitness Classes this Winter

Temperatures may be dropping but fitness classes are continuing outdoors. Learn how to properly dress and prepare yourself for winter weather workouts.

 

Choose the right fabrics.

Who wore it better?

Some fabrics are designed to pull sweat, heat and moisture away from your skin allowing it to quickly evaporate and keep your body cool. Look for breathable, wicking materials like high quality polyester, polypropylene, wool and silk.
 
For example: Nike Dri-FIT, Under Armour ColdGear.
 
On the other hand, cotton fabric will absorb sweat and make your clothes feel wet and heavy. You also want to avoid fabrics that don’t breathe. Rubber-based or plastic-based materials will trap in your sweat and keep it from evaporating while simultaneously raising your body temperature.

 

Dress in layers.

The best way to stay warm and dry while exercising outdoors is to dress in layers. The number of layers worn will vary based on temperature, humidity levels, activity levels and personal preference. Your body generates a considerable amount of heat while exercising which can actually make it feel about 15-20 degrees warmer out then it actually is. It is important that you don’t overheat because that can lead to excess sweating and overheating. Layer up so once you warm up and start to sweat, you can start discarding layers. Once you start cooling down, put your layers back on to avoid getting too cold. 
 
There are 3 layers to consider:

1. The Base Layer - The purpose of the base layer is to wick moisture away from your skin. The base layer is usually tight fitting in direct contact with the skin.
2. The Mid Layer - The mid layer is to insulate and keep you warm. It should fit looser than the base layer, although it must remain in contact with the base layer to continue to carry moisture from the base layer to the outer layer.
3. The Outer Layer - Finally, the outer layer is designed to allow moisture to escape while blocking wind and rain. Typical outer layers include waterproof and/or wind-resistant shell jackets with extra zippers and ventilation options.

 

Protect your head, hands and feet.

In cold weather your body can direct blood flow to your core leaving your hands and feet most vulnerable to the cold. Gloves or mittens and a good pair of socks is key.  A person can lose 7 to 10 percent of body heat through the head so you will also want a hat to help keep your body warm. Choosing the right fabric and layering also applies when talking about your head, hands and feet!

 

Don’t forget to hydrate.

Replenishing fluids is just as important in the winter as it is in the summer. We continue to lose fluids during cold weather exercise the same way we do in warmer weather. It’s easy to forget the need to hydrate in cooler and even freezing temperatures but your body is losing a lot of moisture trying to keep you warm. Pay attention to your body and drink plenty of water!

Workout clothing should feel comfortable. Choosing the right fabrics and layering up is necessary but too many of the wrong layers may feel bulky and restrict movement. Another thing to consider if you are running or biking, it is best to avoid wide leg or loose pants that could get tangled up in the pedals or your feet. 

Experiment with a variety of different layers and keep a log to keep track of the weather, what you wore and how you felt during class to make it easier to decide what to wear every morning. Good luck, have fun & stay safe!
 

Blog post by Jen Skiba.

Don't Drink Your Calories

It's summer, it's hot, and you're thirsty. While those sports drinks and "Zero" thirst quenchers look tempting, think twice before packing your gym bag full of them.

While they taste great the drink you reach for could have more calories than you think. Sugars, sugar substitutes, and food dyes are all too common in the drinks we choose to cure our summer thirst.

All calories add up, the ones you eat and the ones you drink, but there is a difference in how our bodies react to them. Calories you eat from your meals, protein bars, and other snack help cure hunger and give our bodies a feeling of fullness. The calories that come from beverages on the other hand may make you feel refreshed, they have little to no impact on the feelings of hunger or fullness. This is a calorie over look that can cause us to add hundreds of calories to our daily intake without even realizing it and it could be why your summer diet of lean proteins and lots of salads may not be showing results. 

Some common beverages to watch out for:

• Gatorade = 34 g sugar, 130 cal
• Minute Maid Lemonade = 67g, 260 cal
• Snapple Iced Tea = 46 g sugar, 200 cal
• Coca-Cola 12oz = 39g sugar, 140 cal
• Vitamin Water = 33g sugar, 125 cal
• Apple Juice = 52g sugar, 240 cal
• Red Bull = 27g sugar, 108 cal

http://dailysuperfoodlove.com/

Sweeteners have many names, be familiar with them!

• High-Fructose Corn Syrup (equivalent to 10 teaspoons of table sugar)
• Aspartame (Asp)
• Acesulfame (A.k)
• Steviol
• Saccharine (Sac)
• Dextrose
• Maltose

Hydration is an important part of our diets and fitness routines, just be aware of what else your drink may be adding to your diet. When in doubt stick to what's natural to our bodies... water!

Blog post by Erin Womboldt.

Marathon Training Tip #2: Training in the Heat

So you want to keep up with your training but the summer temperatures are rising. No problem. Follow these tips to have a safe run:

Run Early or Run Late

Avoid running in the middle of the day when the sun is directly overhead. The best time to run in the summer heat is first thing in the morning or wait until after the sun starts to set. If that is not an option, take your workout indoors or seek shady routes.

Choose Appropriate Clothing

Less is more when training in the heat. Wear loose fitting and light colored clothing. Chose moisture wicking materials and stay away from cotton.

Acclimatize

It takes about 8-14 days for your body to adjust to hot and humid weather. Just because you can run a 10 miler at an 8 minute pace doesn’t mean you can do the same when the hot and humid days of summer arrive. You may want to cut your intensity by 65% or 70%. Slow down to let your body adjust then over the next few days gradually build back to your previous level.

Check the Heat Index

Before heading out for your run it’s a good idea to check the air quality and the heat index. The heat index tells you what the temperature feels like when combining the air temperature and the relative humidity. For example if the air temperature is 90 degrees and the relative humidity is 70%, then it’s going to feel like it is 106 degrees.

Hydrate, Hydrate, Hydrate

Hydrate before your run. As a rule of thumb drinking 16 ounces of water two hours before running will ensure a good hydration level.  Carry water with you when you run or head to the track where you know every 1/4 mile you have a bottle of water waiting if you want some refreshment. Remember don’t wait until your thirsty before drinking!

Drink Sports Drinks

For runs lasting longer than one hour, you begin to deplete vital electrolytes (i.e., sodium and potassium). Sodium is needed in order for your body to absorb the fluids you’re ingesting. Depleted potassium levels can increase your chances of experiencing muscle cramps. So if you are going to run more than one hour you should switch from water to a sports drink that will replenish these electrolytes.

Blog post by Alan Harrison.

About Alan Harrison

Alan is a Certified Personal Trainer through the American College of Sports Medicine (ACSM). He has a degree in Physical Education and Kinesiology and has held many positions throughout the years as a teacher, coach and Athletic Director.  A former runner, Alan has a passion for sports and is starting to get back into running with the motivation from his Cape Cod Rehab Running Team coworkers and clients.

6 Spring Safety Tips for Exercising Outside

It’s finally Spring! Warmer weather is finally here! Get ready for some fun in the sun with these outdoor safety tips.

Run/walk against traffic and bike with traffic.

When possible, try to run on the sidewalk and away from any traffic. If you do decide to hit the road, run/walk against the traffic and ride your bike with the traffic. Wear light clothing so motorists can easily see you.

Bring a phone or tell a friend/family member where you are going.

If you are going out for a hike or even a short run, it’s important that someone know where you are going for safety. Bringing a phone can come in handy in case you get lost or need help. It’s even more fun to exercise with a buddy!

Pick a popular area.

If you are going to exercise on your own, pick an area where there are others around. Avoid secluded areas. Stick to the trail and bring a map with you if venturing off somewhere you are not familiar with.

Be aware of the weather.

Be prepared for anything! Make sure to wear sunblock and stay well hydrated. Also, make sure to wear appropriate clothing for your activity. Check the weather before venturing out so you know what to expect.

Change your routine.

Although consistency is nice, it is important to exercise at different times of the day and on different days. This will help minimize someone noticing your routine. Safety first!

Protect yourself.

Be aware of your surroundings. Don’t wear headphones in both ears or listen to headphones at a lower volume. Take notice of any specific landmarks and people around you.

Blog post by Nikki Courtney.

Coconut Water vs Sports Drinks for Rehydration and Electrolytes

What’s in your drink?

Everyone knows that water is important to drink throughout the day, especially if you are active. Physical activity requires an increased fluid intake because we sweat- which contains not only water but also salts and other compounds and helps regulate body temperature. This loss of salts can lead to an electrolyte imbalance. It is important to replace these electrolytes, especially after vigorous activity. Electrolytes such as sodium, potassium, and calcium are essential for the body to function and plain water typically does not contain these vital electrolytes. Coconut water and sports drinks are often looked to after physical activity to restore hydration levels as well as electrolyte levels. But which is better?

Coconut Water

Coconut water is the clear liquid inside young, green coconuts. Coconut water is different from coconut milk which is squeezed from the white, freshly outer layer.² It is packed with naturally occurring potassium, sodium, calcium, magnesium, and phosphorus- all very important electrolytes. Coconut water also contains natural sugars and protein.

Sports Drinks

Sports drinks are specifically made with added electrolytes, carbohydrates, or protein, depending on the brand. Many now have a “low calorie” version, but typically contain calories in the form of carbohydrates to help restore energy levels during or after physical activity. Sports drinks sometimes contain protein to help aid muscle recovery, adding to the calorie count.

Which is Better?

There are only a few research studies comparing coconut water, sports drinks, and plain water directly. In regards to rehydrating, Harvard Medical School recommends drinking plain water if you are not doing vigorous physical activity. “Drink when you are thirsty and don’t waste your money or calories on sports drinks- choose water instead…  Athletes who have had a muscle cramps may need to drink extra, and may need more electrolytes.”^{4 While} it is better to drink either coconut water or a sports drink to replace electrolytes, the studies that have been done found no significant difference between rehydrating with either one. Both will replace the electrolytes lost, help refuel you with energy, and contain protein.^1,2,3 However, it was found that both coconut water and sports drinks will lead to more gastrointestinal bloating compared to plain water.³ Interestingly, those participants drinking sports drinks felt that their thirst was quenched better than those drinking plain water or coconut water.¹

Overall, all agreed to rehydrate! Save the coconut water and sports drinks for moderate to vigorous intensity physical activity. Drink plain water throughout the day. If you are not sure how much water you should be drinking, check with your doctor.

Reference

1. Kalman, D. S., Feldman, S., Krieger, D. R., & Bloomer, R. J. (2012). Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. J Int Soc Sports Nutr Journal of the International Society of Sports Nutrition, 9(1), 1. Retrieved March 9, 2016, from http://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-1
2. Levers, K. (n.d.). NATURE'S GATORADE: Effectiveness of Coconut Water on Electrolyte and Carbohydrate Replacement. Retrieved March 09, 2016, from http://huffinesinstitute.org/resources/articles/articletype/articleview/articleid/446/natures-gatorade-effectiveness-of-coconut-water-on-electrolyte-and-carbohydrate-replacement
3. Saat, M., Singh, R., Sirisinghe, R. G., & Nawawi, M. (2002). Rehydration after Exercise with Fresh Young Coconut Water, Carbohydrate-Electrolyte Beverage and Plain Water. [Abstract].J. Physiol. Anthropol. Journal of PHYSIOLOGICAL ANTHROPOLOGY and Applied Human Science, 21(2), 93-104. Retrieved March 9, 2016, from http://www.ncbi.nlm.nih.gov/pubmed/12056182
4. Skerrett, P. J. (2012, July 30). Trade sports drinks for water [Web log post]. Retrieved March 9, 2016, from http://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079

Blog post by Nikki Courtney.

The Magic of Seltzer Water

The human body needs water for a number of reasons. We need water for not only vital functions like digestion, temperature regulation, and blood pressure, but a lack of adequate water intake can lead to a multitude of health concerns. Water makes up about 60% of the body weight of an average adult. There are many ways to ingest water including from the foods we eat. Drinking plain water can get boring and with options like soda and fruit juices, it’s hard to get enough. Carbonated water, also known as seltzer, is a great alternative for soda drinkers to drink more water. But is seltzer just as healthy as plain “still” water?

Seltzer is water that is infused with carbon dioxide, giving seltzer and soda their signature fizz. The carbonation in seltzer water causes it to be slightly acidic, around 5 or 6 on the pH scale. Plain water has a pH of 7, making it neutral (neither basic or acidic). Most soda has a pH as high as 2.5, making it acidic. Acidic drinks can sometimes soften tooth enamel, especially if they contain citrus fruits. Seltzer is a better choice than soda because it does not contain sugar and is less acidic.

Besides having no sugar and a low acidity, seltzer water can also help you with your diet. The carbonation in seltzer can help you feel more full. This can be beneficial to help control portion sizes and help you lose weight. However, drinking too much seltzer water can cause some gastrointestinal discomfort, especially if you have a preexisting condition. 

It's important to note that there are many different types of seltzer water, each with its own benefits. Plain seltzer water is just water infused with carbonation. Mineral water comes from natural springs and contains minerals. Club soda, on the other hand, is seltzer water with added minerals. That means it's not from a natural spring and is essentially “artificial” mineral water. Lastly, tonic water is really in a class of its own. Tonic water is carbonated water infused with quinine, a bitter tasting alkaloid extracted from the bark of a cinchona tree. Tonic water is the only seltzer water that generally does contain calories. Mineral water, club soda, and plain seltzer water generally have ZERO calories!

Plain water is almost always the best choice but if you want to change it up or try something new, try seltzer water! You should always consult your doctor or nutritionist before making a drastic change in eating habits. If you are looking for a healthier choice with less calories and sugar, or if you’re looking for a less acidic drink that won’t wear on your tooth enamel as much as soda, try seltzer water.

Blog post by Nikki Courtney.

Dehydration & Exercising with Certain Medical Conditions

What don’t we need water for?

Water is essential in everyday life. The human body needs water for anything from digestion to hormone regulation to circulation. The body will function properly as long as there is an adequate fluid intake. The water we need can come from both foods and beverages. “In the United States it is estimated that about 22% of water comes from our food intake while it would be much higher in European countries, particularly a country like Greece with its higher intake of fruits and vegetables, or South Korea¹.” When the human body needs more water than what is taken in, dehydration occurs. Dehydration can have some severe signs and symptoms and can also exacerbate some medical conditions. Also, certain medical conditions require medication use that can change how much water the body needs.

Hypertension and Diuretics

Hypertension, or high blood pressure, is sometimes treated with a diuretic or “water pill.” Diuretics encourage the body to get rid of “unneeded” water and salts through the urine. By getting rid of this excess water the heart can pump more easily and as a result lowers blood pressure. Diuretics can also be used to treat heart failure, liver problems, and kidney problems. A common side effect of water pills is increased urination to expel the extra water from the body. Dehydration can occur in individuals on this type of medication during exercise due to the increase in perspiration coupled with the diuretic medication. It is important to remember that diuretics help to get rid of unneeded water and it is still very important to drink water throughout the day and when you exercise.

Hypotension

On the other hand, drinking water can actually help hypotension (low blood pressure). Orthostatic hypotension- low blood pressure caused when changing from a lying position to a sitting or standing position, often too quickly- can be mediated by drinking small sips of water over a 15- 20 minute period¹.

Headaches

Drinking water can help get rid of headaches. “Ingestion of water provided relief from headache in most individuals within 30 minutes to 3 hours³.” Headaches can be caused for a number of reasons. Dehydration headaches can be caused by a lack of water or an electrolyte imbalance, so hydrating and replacing the electrolytes that were lost is best.

Adequate Intake (AI) for Water

The World Health Organization (WHO) has done multiple research studies to find out how much water to drink each day. Every person is different and the amount of water an individual's needs just to survive varies depending on age, gender, height, weight, climate, and activity levels. The WHO came up with an adequate intake guideline. Please keep in mind that 1 liter is equal to almost 34 fluid ounces.

AI for boys and girls birth to eight years of age²

0- 6 months	0.7 L/day of water, assumed to be from milk
7- 12 months	0.8 L/day of water, assumed to be from milk and other beverages
1- 3 years	1.3 L/day
4- 8 years	1.7 L/day

AI for ages nine and older²

9- 13 years	Boys: 2.4 L/day Girls: 2.1 L/day
14- 18 years	Boys: 3.3 L/day Girls: 2.3 L/day
19- 70+ years	Men: 3.7 L/day Women: 2.7 L/day

If you have questions about water intake, dehydration, or its effects on certain medical conditions, please speak with your doctor directly. They will be able to help determine exactly how much water you need!

Reference

1.  —Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2011, August 1). Water, Hydration   and Health. Retrieved February 13, 2016, from   http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/

2.  Grandjean, A., & World Health Organization. (2004, August). Water   Requirements, impinging Factors, and Recommended Intakes. Retrieved   February 13, 2016

3.  —Simpson, M. R., Howard, T., & American College of Sports Medicine. (2011).   Selecting and Effectively Using Hydration for Fitness. Retrieved February   13, 2016, from https://www.acsm.org/docs/brochures/selecting-and-  effectively-using-hydration-for-fitness.pdf

Blog post by Nikki Courtney.