 |
|||||
|
JUNE 2009
Join the party as we celebrate 10 years!! The name and some faces have changed over the years but your NE Portland Fitness Training Facility has remained! We've been providing fitness instruction and coaching for the greater Portland
area and beyond since May of 1999 under the guidance of the original owner, Steve Schulz. Swing by and see old friends or if you've never been a part of STRADA, come on by and introduce yourself. We'll have food, drinks and great raffle
items! Come celebrate helping others reach their goals. Family and friends of all ages are welcome.
Personal Training Fitness Classes Sports Fitness Coaching Weekend at Black Butte Ranch STRADA Clothing Golf Swing Analysis
 As we talked about in last month's newsletter, proper hydration is essential while exercising. This month we thought we'd go a little further into the subject... When hydrating and re-hydrating for endurance exercises there are so many factors to consider: weather, elevation, intensity of a workout and duration to name a few. As the summer approaches keep in mind that as the weather becomes warmer your body will need more water and sodium until it adapts to the heat. A good way to determine how much fluid your body needs is to first start off by knowing your optimal hydrated body weight before and after exercise. Keep in mind, your optimal training body weight lies between your fully rested and post exercise body weights. Your goal following exercise should be to return to that optimally hydrated state - usually within 12 hours. The loss of weight you experience post workout will determine the correct amount of fluid you need to replenish. An easy rule of thumb is one pound loss means 16 ounces of water replacement. Within a couple hours of starting a race or a long endurance activity you have depleted your glycogen and water storage and must replenish your water and your sodium during this activity. Early in the heat adaptation process (as when training or racing for the first few times in the early weeks of summer) your blood plasma will increase by as much as 10 percent during recovery periods. Since an increase in plasma dilutes sodium concentrations, you need to ingest more sodium at a similarly increased rate of 10 percent during your 4 hour or longer exercise sessions. In time - usually between 2-4 weeks of adaptation to the weather - your body will recalibrate and lose less sodium in sweat. As your body adapts to the weather conditions you can go back to your normal water intake.
We are all ways talking about working out but why exactly are we working so hard? Here are some of the benefits of exercise:
|
||||
 |
|||||
This email newsletter is a service by STRADA. Visit us at http://www.stradalife.com