In the excitement of a pickup basketball game or the relaxation of a friendly round of golf, you might not notice the temperature rising - but your body will. If you exercise outdoors in the heat, use caution and common sense to prevent heat-related illnesses.
Dress appropriately. Lightweight, loosefitting clothing promotes sweat evaporation and cooling by letting more air pass over your body.Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.
Regular physical activity is important - but don't let hot-weather workouts put your health at risk.
Muscle of the Week:3 moves that target your CHESTINCLINE DUMBBELL PRESS1.Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.2. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.3. Once you have the dumbbells raised to shoulderwidth, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.4. Be sure to keep full control of the dumbbells at all times. Then breathe out and push thedumbbells up with your chest.5. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.Repeat the movement for the prescribed amount of repetitions.When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
AROUND THE WORLDS1. Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling.Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.2. Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.3. Reverse the movement to return the weight to the starting position as you exhale.
WIDE GRIP DECLINE BARBELL BENCH PRESS1. Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.As you breathe in, come down slowly until you feel the bar on your lower chest.2. After a second pause, bring the bar back to thestarting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.Tip: It should take at least twice as long to go down than to come up.3. Repeat the movement for the prescribed amount of repetitions.