TRAINING
It is warming up fast here in Austin and we love to get outside to stay fit. However, the Central Texas summer heat can be very dangerous for some of us. It is very important to make sure you stay safe in the sun. Heat exhaustion and heat stroke are two of the most common heat-related ailments to watch out for. Here is some helpful information about heat illness and how to prevent it.
What is heat exhaustion?
Heat exhaustion is a dangerous condition where the body’s core temperature overheats due to environmental heat, humidity and physical activity. If left untreated heat exhaustion can lead to heat stroke.
How can you tell if someone has heat exhaustion?
Heat exhaustion can appear suddenly during or after physical activity. Here are some symptoms to look for: excessive sweating, dizziness, fainting, weak and rapid pulse, sudden fatigue, low blood pressure when standing up, muscle cramping, nausea and headache.
What should you do if you suspect heat exhaustion?
Most importantly do not hide! Get to a space where others can help you. Let someone around you know you suspect you might have heat exhaustion. Stop physical activity and find a cooler (air conditioned if possible), shaded place to rest. Drink cool water or a sports drink. Seek medical attention if the symptoms do not go away within an hour or if your temperature gets above 104 degrees.
How can you prevent heat exhaustion?
Wear thin, loose and light-colored clothes or clothing designed for exercising in the heat. Wear sunblock (reapply when necessary) and a hat or visor. Hydrate before, during and after physical activity with cool water or a sports drink. Try to remain in shaded areas when outside and gradually get used to the temperature outside before starting exercise. Ease into exercise when outdoors and if you are with a trainer let him or her know your concerns. Check with your doctor or pharmacist if you are taking medication that makes you more sensitive to the sun or heat.
What is a heat stroke?
A heat stroke is a serious condition that results from untreated heat exhaustion. Seek medical attention immediately if you or someone else experiences any of the following symptoms: body temperature over 104 degrees that will not come down, dry and flushed skin, fast breathing and heart rate, headache, seizure, hallucination, sudden speech or coordination problems and muscle fatigue and/or weakness.
Stay safe and have fun out in the sun this summer!
Kyle
Kyle Golden is a certified trainer through the International Sports Sciences Association and the founder of Work It Personal Training in Austin.
(512) 426-2336
7817 Rockwood Lane, #102
Austin, TX
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TRAINING
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Supple Leopard Review: The Useful Book with a Funny Name
By Bert Massey III, CSCS
The book “Becoming a Supple Leopard” by Kelly Starrett is an incredibly useful tool for anyone concerned with personal fitness, but it is even more useful for those who aspire to be involved in or are currently involved in athletics at any level. What Starrett aim’s to do is give each and every “athlete,” no matter what their sport, a plan for self-maintenance on their movement patterns and muscular weaknesses. Once anyone reads this book they will better understand why they hurt where they do and why certain movements or positions are difficult for them when they seem incredibly easy for other people.
The Model
Starrett begins the book by explaining that there is a movement model for everyone in the world. There are of course slight differences in our skeletal designs, but his belief is that each and every person should move in a way that is beneficial to the health of their joints, muscles, and most importantly their Central Nervous System (CNS) or Spine. He begins by teaching a model for midline stabilization that can be applied to all movements every day, all day. This may not seem very feasible, but it does give you a model to revert back to when you have been standing all day or are in the final period the game with a trip to the playoffs on the line. This is his point, when you turn your brain on and know what it takes to have good spinal mechanics then the body begins to slowly, unconsciously respond and you begin to move with better mechanics.
The Tunnel
Starrett refers to “the Tunnel” as entering a movement or lift from a perfect starting position every time. This is the same idea that anyone in an instructing class has been told, pay attention to the details of what you are doing. This is especially important for athletics or weightlifting, if you start the lift or play in a bad position, then it is too late to correct after you have initiated the movement. An athlete can’t correct their back posture with 225lbs. loaded on their back; their posture has to be correct before they pick up the weight. This idea also naturally provides a place for the book to transition into movement assessment.
The Problem
The movements Starrett describes in his book should not be unusual movements for anyone; he just requires them to be very near perfect every time. These movements should not be difficult to complete, but they are for many people in today’s society. This is because people develop poor movement habits in their everyday lives and they don’t understand that anything is wrong, much less how to fix it. The ability or inability of an athlete to complete movements like a pushup, a deadlift or a squat can open a window as to where his or her movement abilities are lacking. The most common problem I see is the lack of ability to get into the bottom of a proper squat. That is, the hips drop below the knees causing them to turn out, all while maintaining a braced neutral spine that is capable of handling a load in the form of weight.
Mobility Systems
Once a movement problem has been identified, Starrett gives three systems of mobility that can restore function and mobility to a weak or immobile joint. These are joint mechanics, sliding-surface dysfunction and Muscle dynamics. The idea is to use mobilization techniques that address each system and work through a checklist until you have corrected your areas of restriction and resolved your pain.
Pick up or download a copy of “Becoming a Supple Leopard” for yourself and hopefully you can start to benefit from some of Starrett’s theories and methods.
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