Well folks, it's that time of year where the weather is getting hotter and with the combination of humidity, it can be dangerous to workout outdoors without proper precautions. Here are some tips that will help you "Beat the Heat" and keep your workouts outdoors going strong.
- Hydrate, Hydrate, Hydrate: Obviously, it is important to hydrate as you're workout out. However, in the hot summer months, it's even more important to hydrate prior to your workout. Many people do not drink enough fluids throughout the day (3 liters for women and 4 for guys). You should drink about 32oz of liquids, little by little, two hours before your outdoor workout. If you're into endurance sports and are exercising over an hour, add a sports drink to your 32oz of liquids. Drink post workout too, at least 24oz. A good indicator of hydration is when you go to the bathroom and your urine is pale yellow to clear.
-Stay away for cotton clothing: Your workout attire should consist of a polyester material, such as the "dry fit" clothing (shirts, shorts and even socks). It will wick away the moisture from your body and keep you cool. Wearing cotton clothing will retain heat and combine that with the outdoors temps, spells bad news.
-Workout morning or evening: The best times to get in a summer outdoor workout are either early in the morning or in the evening before the sun goes down. The temps won't be as hot as midday and you don't have to worry about the sun beating down on you.
-Apply sunscreen: Of course this is a no-brainer, but this is just as important on cloudy summer days too. The UV index is always high during the peak of the day, even on cloudy days. There were times were I would go for a long run on a cloudy day and come back sunburned. Sure it looks cool (lol) but definitely not good for the skin.
-Pick areas with most shade: As a distance runner, one thing I like to do is to create routes that contain a lot of shade. It will probably be hard in areas with no trees, however, wearing a light colored hat and sunglasses will help, if trees are hard to find. If it's also humid, it might not help much, but at least the sun won't beat down on you.
-Eat well prior to workout: The body is going to work extra hard when exercising outdoors in the heat. Therefore, it's important fuel yourself prior to your workout. A combination of high carbohydrates and moderate amount of protein (around 200 total calories) at 45-60 minutes prior to exercise is best. This will provide the body with enough energy to allow you to train effectively.
As an endurance athlete, these tips have helped me train in peak form during these hot summer months and I know they will help you too. If you have any questions regarding any health and fitness topics or if you need help reaching a fitness goal and need a trainer, feel free to email me at shadi@getfitwithshadi.com. TRAIN STRONG!!
Thursday, June 2, 2011
Wednesday, January 12, 2011
How to alleviate the nagging pain of Sciatica
Sciatica is a very common condition in many adults, between the ages of 30 and 50 years old. Sciatica is pain resulting from the irritation or inflammation of the sciatic nerve, the longest and biggest nerve of the body. The sciatic nerve runs from your lower back to the lower part of your leg and is responsible for the movement of your legs.
Now, there are a couple of reason on how you get sciatica. If you have a herniated disc in your lower back, the protrusion of the disc can jab at the nerves that form the sciatic nerve, and as a result cause an inflammation. You can also get it if you have a condition called lumbar spinal stenosis. That is when there is a narrowing of the spinal canal where the spinal cord is located. The narrowing can also jab at the nerves that form the sciatic nerve. Another way you can get sciatica is from a condition called the piriformis syndrome. I believe this is the most common, but fortunately easiest to treat. This syndrome is usually due to the weakness of piriformis muscle, located in the butt area and very close to the sciatic nerve. If the muscle become weak and tight, it can actually touch the nerve and over time cause pain.
There are exercises that can help treat and lessen the pain associated with sciatica. Now of course there are degrees of sciatica. For some it can get to a point where the pain is so severe that surgery is necessary. If you stretch and strengthen your lower back, glutes, and hamstrings, you can eliminate almost all of the pain.
Stretching exercises
Glute Stretch: You're on the ground on all fours. Bring the left leg forward and then collapse left hip to the left side. Keep the upper body flat with arms out front and the right leg completely extended. You should feel a stretch on the left buttocks area. Hold for 20 seconds and switch. Perform 2-3 stretches each side.
Cobra Stretch: Laying on your stomach, bring your upper body up while keeping your lower body on the ground. Good for lower back. Hold for 20 seconds. Perform 2-3 stretches.
Arm Tucks: Another great one for the lower back. You're on all fours. Take left arm and slide it under the right arm and go as far to the right as you can. You will feel the stretch on your back. Hold for 20 seconds and switch. Perform 2-3 stretches each.
Hamstring Stretch: Simply sit down with legs out to the side and lean forward towards one leg. Now, if your hamstring is tight, which I believe is most likely if you have sciatica, take a hand towel and place it over your foot when you stretch. Using the towel, gently pull yourself toward your foot until you feel tension. Hold for 20 seconds, then switch. Perform 2-3 stretches each.
Strength exercises
Hip raises: Laying on your back with knees bent and arms out to the side, lift your hips as far as you can until you form an almost diagonal line with you body. Hold for a second and squeeze your butt, then lower hips as low as you can without it touching the ground. If that's easy, then do one legs at a time, with the free leg straight out and off the ground. Perform 15-20 reps, 2-3 sets.
Planks: Great for strengthening your core. Lay on your stomach, with your forearms on the ground. Lift your body off the ground. The only parts of the body on the ground are your forearms and toes. Start the hold for at least 30 seconds and over time build to 90 seconds.
There are more stretching and strengthening exercises out there, but these are some of the common ones. They do help a great deal. One of my clients has lumbar spinal stenosis with sciatica and after working for a while using these exercises as well as other exercises, he literally has no more sciatica pain. This has to be done on a consistent basis in order for this to work. Otherwise the pain will come back. Also, if you work at a job where you sit a lot, that can contribute to a weak piriformis muscle and if you do not strengthen and stretch your butt muscles, you may get sciatica over time. So, for every hour of sitting, take the last 5-10 minutes and walk around, in order to get those glutes moving.
Hope this works for anyone suffering from sciatica and if you have any questions, you can find me on facebook or email me at shadi@getfitwithshadi.com.
Now, there are a couple of reason on how you get sciatica. If you have a herniated disc in your lower back, the protrusion of the disc can jab at the nerves that form the sciatic nerve, and as a result cause an inflammation. You can also get it if you have a condition called lumbar spinal stenosis. That is when there is a narrowing of the spinal canal where the spinal cord is located. The narrowing can also jab at the nerves that form the sciatic nerve. Another way you can get sciatica is from a condition called the piriformis syndrome. I believe this is the most common, but fortunately easiest to treat. This syndrome is usually due to the weakness of piriformis muscle, located in the butt area and very close to the sciatic nerve. If the muscle become weak and tight, it can actually touch the nerve and over time cause pain.
There are exercises that can help treat and lessen the pain associated with sciatica. Now of course there are degrees of sciatica. For some it can get to a point where the pain is so severe that surgery is necessary. If you stretch and strengthen your lower back, glutes, and hamstrings, you can eliminate almost all of the pain.
Stretching exercises
Glute Stretch: You're on the ground on all fours. Bring the left leg forward and then collapse left hip to the left side. Keep the upper body flat with arms out front and the right leg completely extended. You should feel a stretch on the left buttocks area. Hold for 20 seconds and switch. Perform 2-3 stretches each side.
Cobra Stretch: Laying on your stomach, bring your upper body up while keeping your lower body on the ground. Good for lower back. Hold for 20 seconds. Perform 2-3 stretches.
Arm Tucks: Another great one for the lower back. You're on all fours. Take left arm and slide it under the right arm and go as far to the right as you can. You will feel the stretch on your back. Hold for 20 seconds and switch. Perform 2-3 stretches each.
Hamstring Stretch: Simply sit down with legs out to the side and lean forward towards one leg. Now, if your hamstring is tight, which I believe is most likely if you have sciatica, take a hand towel and place it over your foot when you stretch. Using the towel, gently pull yourself toward your foot until you feel tension. Hold for 20 seconds, then switch. Perform 2-3 stretches each.
Strength exercises
Hip raises: Laying on your back with knees bent and arms out to the side, lift your hips as far as you can until you form an almost diagonal line with you body. Hold for a second and squeeze your butt, then lower hips as low as you can without it touching the ground. If that's easy, then do one legs at a time, with the free leg straight out and off the ground. Perform 15-20 reps, 2-3 sets.
Planks: Great for strengthening your core. Lay on your stomach, with your forearms on the ground. Lift your body off the ground. The only parts of the body on the ground are your forearms and toes. Start the hold for at least 30 seconds and over time build to 90 seconds.
There are more stretching and strengthening exercises out there, but these are some of the common ones. They do help a great deal. One of my clients has lumbar spinal stenosis with sciatica and after working for a while using these exercises as well as other exercises, he literally has no more sciatica pain. This has to be done on a consistent basis in order for this to work. Otherwise the pain will come back. Also, if you work at a job where you sit a lot, that can contribute to a weak piriformis muscle and if you do not strengthen and stretch your butt muscles, you may get sciatica over time. So, for every hour of sitting, take the last 5-10 minutes and walk around, in order to get those glutes moving.
Hope this works for anyone suffering from sciatica and if you have any questions, you can find me on facebook or email me at shadi@getfitwithshadi.com.
Subscribe to:
Posts (Atom)
