Cool in Hot Weather
1. Eat healthier, try to lose weight, and get more exercise.
2. Eat smaller quantities.
3. Cut out all fried foods and sweets.
4. Have lots of salads, fruits and little-cooked vegetables.
5. Drink atleast 8-10 glasses of water a day.
6. Briskly walk 20-30 minutes daily.
There are three aspects of
fitness that you should keep in mind when planning workouts: Stretching, weight
training, and cardiovascular conditioning.
Stretching/Warm Up: Before any workout a short five to ten minute warm up
should be performed. This can either be a brisk walk, a short bike ride, jump
rope or even dancing to your radio. Follow this with light stretches of major
muscles for 2-3 minutes: sit on the floor and try to touch your toes, stand and
bend from the waist to one side and then the other, reach both arms overhead,
Cardio: Start with 30 minutes of brisk walking thrice a week. Gradually,
increase your time to 45 minutes followed by five minutes of jogging.
Eventually, increase your jogging time. Studies show that your total time of
cardio is what counts. So if you have 15 minutes before you start your day and
another at lunch or after work, it is still better than nothing at all. Some
good cardio options are: walking, running, jump rope, swimming, dancing, bike
Weights: A good set of variable weight dumbbells may be a good option for
you. These have bars of different weights that can be added together to increase
or decrease the amount of weight available for you. These weights come with a
booklet that show many different exercises to do and are available at most
fitness equipment stores.
Note: Working out should increase heart rate and breathing, but not so hard that
you can't have a light conversation