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Too Much Water Can Kill
Long distance runners and other endurance athletes have long been educated to believe that drinking lots of fluids during a long distance or endurance event was critical. And if you didn't drink enough water, you ran the risk of dehydration.
Researchers - studying 488 runners in the 2002 Bost Marathon found that the bigger danger is in drinking too much fluid (water or sports drinks) rather than not enough. They found that 62 of the 488 runners, more than one in eight, had a serious fluid and salt imbalance after the event. And three of them were in the danger zone.
Hyponatremia - a condition where drinking too much water or other fluids to the point where the salt level in the body drops too much - can develop during marathon races where the runners drink constantly to stave off dehydration.
Runners who actually gained weight (anywhere from 4-11 pounds) during the event and very thin runners are most at risk. Runners who drink sports drinks with very little salt in them are least at risk. The goal of drinking during a race is to replace water that is lost, not to take in more than you are losing.
A good way to learn how much is right for you is to weight yourself before a heavy training session. Then drink and record how much liquid you consume during the trainging. Then weight yourself again. If you find that you weight more after the training than before, you should cut down on your liquid intake. By performing this exercise, you will learn how much liquid you really need to injest during an event and be able to pace yourself accordingly.
Hyponatremia can begin with confusion and lethargy and can progress rapidly to more severe symptoms. They can include twitching, siezures, stupor, coma and even death.
In recent years, hyponatremia has killed several amateur marathon runners as well as competitors in the Marine Corps Marathon.
To learn more about hyponatremia and proper hydration during events, visit http://usatf.org/groups/coaches/library/hydration/
Winter Running: Survival Tips For Your Feet
The days are shorter, the air is colder and the streets are slicker. Yet, many will still brave the cold, damp and dark streets and trails as winter sets in.
Spinning exercise or studio cycling is not only popular these days it's an excellent form of fitness. It helps strengthen your heart, tone your glutes, calves, thighs in addition to being a great exercise to slim legs.
Running for Success
Though it may not seem like it when we're drenched in sweat and our legs feel like lead, marathon running is as mental as physical. When we're exhausted, continuing consists of mind over matter.
The Fitness Cardio Secret That Propels Lance Armstrong
What is Lance Armstrong doing that you can do to improve your results?Most people exercise to lose weight, focusing solely on that one single goal. Butwait, it is not only about looking aesthetically pleasing, getting in those tight jeans,or losing ten pounds.
Walking for Your Health
Walking is the easiest way of exercise because it is accessible at anyplace, anywhere and anytime. Several studies show that walking can:* reduce high cholesterol and improve blood lipid profile* reduce body fat* enhance mental well being* increase bone density, hence helping to prevent osteoporosis* reduce the risk of cancer of the colon* reduce the risk of non insulin dependant diabetes* help to control body weight* help osteoarthritis* help flexibility and co-ordination hence reducing the risk of fallsAlthough walking can reduce body fat for weight loss purpose, it is actually not an effective option of exercise, because it doesn't burn lots of calories and only bring small increase in metabolism.
It's a good idea to consult your doctor before beginning any physical activity. The information in this article is not meant to be technical, it's just a guideline.
Cardio-Boxing for Super Fitness
The major benefits of cardio-boxing include:· Increased Stamina· Increased Strength· Increased Speed · Increased CoordinationCardio-boxing also promotes a person's well being by strengthening their self-discipline and combined with strength training it's well and truly the total package for self-defence and fitness and usually consists of:· Adjusted heart rate work · Actual boxing techniquesThe usual workout consists of the age-adjusted heart rate work starting with 10 minutes for beginners and leading up to 20 minutes for the more advanced. For the second part of the workout, you'll need to perform and practice 20 minutes of actual boxing techniques.
Fat Burning Exercises
Fat burning exercises are the slow, aerobic, long duration types of exercise that involve most of the major muscle groups. Your body will burn a higher percentage of calories from fat with lower intensity cardio exercises.
Burn 340 Calories a Day with Aerobic Exercise
Strengthen your heart and lungs and give your body a wonderful shape with Aerobics.Aerobic Exercise - Improve your fitness the right way.
Depending on your goals and body type, different amounts of cardio may be required. A lean "hard-gainer" trying to add mass may benefit from only one or two cardiovascular sessions per week.
3 Keys To Finding Your Natural Running Stride
When I think back to when I was at school, my worst nightmare was running. I hated it, even more than football and rugy which I don't like even today.
The Best Cardio Workouts
The benefits of exercise are abundant and well documented, and the best cardio workouts can increase your quality of life. One can hardly read a magazine or watch the news without stumbling across a study or doctor claiming a new benefit from exercise.
How To Start a Running Program
Running or jogging is one of the best ways there is to lose weight fast. It burns tons of calories and gets your body burning fat.
Running in The Zone: A Personal Account
Running in The Zone has to be one of the most satisfying experiences. When it all fits together it can seem effortless and intensely rewarding.
An Alternate Fitness Tool
Any competitive or recreational athlete will use a variety of cross-training methods or tools to complement their particular sport or to meet their fitness needs. One such tool that is becoming increasing popular is the Kickbike.
Benefits of Elliptical Training
The basic motion of an elliptical trainer is a smooth, flowing..
5 Tips for Starting Runners
So you've decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.
Using Nutrition to Boost Your Cardio
So, you're doing cardio religiously and you're not getting any results?What's the deal?! Good news. You're probably just making some minor mistakes that need to be corrected.
Your heart is between one to two times the size of your clenched fist. Contrary to popular belief, it is not located to one side of the body - it is located almost in the exact center of your chest.
Playing Your Cardio Right
To many, that half-hour a day is the most enjoyable, most therapeutic part of your agenda. To others, it's as dreadful as taking out the trash and doing the dishes.
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