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?
Mary, age, 44
A: Actually your body is telling you to slow down and you need to listen! It takes about 2 weeks to get used 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: I love the look of low-rise jeans but my tummy tends to stick out a bit in front. Is there such a thing as spot reducing?
Sexy Sue, age 32
A: Unfortunately not, but, you can firm and flatten by using the old army exercise of sucking in your tummy during every day activities. And you can try this exercise to help you firm up 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, which will make pulling on those hip huggers less traumatic.
Q: Every month, I get the worst menstrual cramps. I heard exercise helps but it's the last thing I feel like doing. Does it really work?
Angela, age 25
A: The secretion or uterine chemicals called prostaglandins, cause muscle spasms in the uterus resulting in cramps. Some women secrete more prostaglandins than others. The larger the secretion, the worse the cramps.
And the power of suggestion is not on our side. For many women, just thinking about how bad menstrual cramps might be can make the secretions larger and the cramping more severe.
Besides the usual pain relievers, conscious relaxation and, believe it or not, exercise may offer relief in many cases.
Exercise raises the level of pain relieving beta-endorphins in your brain. It also increases circulation, helps you relax, and maintain a positive state of mind, which may reduce secretion.
Try light aerobics, walking or stretching exercises like this one:
Send your Ask Mirabai questions to: exercise@movingfree.com mailto:exercise@movingfree.com
