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Your body is a constantly at work heat pump. Aerobic exercises like running can produce body heat at a rate ten to twenty times faster than while resting.

Your body regulates its core temperature by attempting to transfer excess heat to the surrounding air. The human body is not always efficient at accomplishing heat transfer so some awareness and management are necessary to prevent heat-related injury.

Researchers have learned that aerobic exercise in air temperatures as low as 65 degrees F can increase your body’s core temperature. Your heart rate increases as your body’s core temperature increases. Blood moves away from muscle toward the surface of the skin. The depletion rate of body water from sweating increases. This combination decreases your ability to perform and increases your probability of heat injury.

Air temperatures of 88 degrees F and higher stress the body’s heat transfer mechanism to the limit, and if left unmanaged, exercise in these conditions can raise your core temperature to a dangerous level. Heat cramps are the mildest and most common form of heat related injury.

Core body temperatures at 106 degrees F are a life-threatening medical emergency. At excessive core temperatures you can suffer heatstroke, when the sweating mechanism shuts down and the skin gets hot and dry. Fever thermometers are not standard exercise gear but it’s not a bad idea to occasionally bring one along and check your core temperature immediately after completing an exercise session. You can learn if you have to be more aggressive about managing your body temperature.

Sweating is the body’s most important heat transfer mechanism. Any condition that slows or blocks the transfer of heat from the body by evaporation causes heat storage, which results in an increase in body temperature. Light weight, loose fitting clothing is the best way to handle this. Performance fabrics like Coolmax wick moisture away from the skin while allowing air to pass through.

Relative humidity also directly affects evaporative cooling. At 100% relative humidity the air is completely saturated with moisture. Sweat does not evaporate and no cooling effect takes place. Consequently, the body’s core temperature rises, which triggers even more sweating. The net effect is an even more rapid loss of body water… the sure recipe for dehydration and potentially serious problems.

According to U.S. Army physical training manuals plain water is the best replacement fluid to use to prevent dehydration. Fluids with high sugar content slow the absorption of water from the stomach and should be avoided.

To prevent heat injuries, the following hydration guidelines should be used:

Drink 13 to 20 ounces of cool water at least 30 minutes before exercise. Drink 3 to 6 ounces at 15 to 30 minute intervals during exercise. Drink to satisfy your thirst, and then some, after exercise.

Cool water between 45 to 55 degrees F is absorbed more quickly.

You do not have to work as hard in high temperatures to achieve a training effect. Increased temperatures and humidity cause increased heart rates. Consequently, it takes much less effort to elevate the heart rate into the training zone, but the training effect is the same. These facts underscore the need to monitor both your body temperature and your heart rate when running or performing other aerobic exercises during the summer and in hot climates.

About the Author

(c) 2006 by Peter Somerville. Peter is a former military officer, attorney, writer, and the creator of The Paratrooper’s Guide To Fitness and Weight Loss. Now anybody can take advantage of the world’s most carefully researched and successful physical fitness and weight loss training program at http://lean-and-mean.net.

So what makes any food or drink qualify to be called “gourmet”?

Well, in general it means that a particular food or drink is considered above average in quality, and will appeal even to those who have the most discriminating tastes.

It also usually means that a lot of time and effort has gone into it’s preparation too.

What comes to mind when you think of gourmet foods? Here is a list of many fine foods and beverages that can be found in the gourmet food category:

Coffees – Gourmet coffees include many exotic coffee blends from around the world and flavored coffees. Frequently you can get a nice mixture of various gourmet coffees that allow you to sample them before buying more of each kind.

Teas – There are several specialty teas from all over the world that qualify to be called gourmet tea.They can be either green, black, oolong or herbal teas. Again, you can often get sampler packs of these exotic teas to try them out first.

Chocolates – Whether milk, dark or white chocolate,gourmet chocolate assortments often come with fruit, nuts, and cream centers that are just incredibly delicious.

Caviar – If you really want to taste the good life, enjoy any of the various kinds of caviar, from the American Golden to the Russian Dark variety. Of course this is one type of gourmet food that can get really pricey fast, but there is a caviar for pretty much any budget if you look carefully enough.

Seafood – There are lots of seafoods that have been specially prepared as gourmet foods including smoked herring, oysters, shrimp and lobster rolls and bisques. There’s lots more in this category too and again you can often get samplers for taste testing in advance.

Fish – Some of the favorite gourmet fish foods are salmon, tuna, and halibut.

Meats – This is one of the largest gourmet categories and lately has become very popular. Entries in this field include ribs, roasts, steaks, and even some dried and cured meats.

Poultry – There are any number of gourmet foods prepared with chicken, but duck and turkey is also top favorites for special dishes.
So where can you use gourmet foods? Almost any special occasion is a good time to include gourmet foods, drinks, or desserts on the menu. Everything from intimate dinners for two to large social gatherings are all acceptable places to include the delicious taste of gourmet foods to help make that occasion truly special and unforgettable.

Thankfully, the internet makes shopping for gourmet foods quick and easy. There is a large selection available in all of the categories listed above, and when ordered, modern shipping techniques allow you to receive gourmet foods through the mail in short order and in fresh condition. So why not sample a few gourmet foods today and start enjoying some of the finer pleasures of life?

About The Author

Duane Johnson – All About Gourmet Foods is a site that provides free information and resources for gourmet foods like chocolate, fish and seafood, caviar, gourmet meat and more.

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Below is some information regarding cardio exercises, the benefits, specific routines, and other resources.

Cardio training has recently gained lots of attention in the health and fitness world, and for good reason.

There are tons of benefits to cardio training, including:

• Increased heart and lung health
• Increased overall muscular and bone strength.
• Increased energy levels
• Increased ability to burn fat and overall calories
• Decreased risk of getting devastating diseases, such as heart disease, diabetes, and some cancers

I do both cardio and strength training, but if I had to choose between the two, I would choose cardio exercise, because it can improve health in so many ways and prevent some of the most harmful diseases.

Follow these guidelines for doing cardio exercises:

1. Get your heart and breathing rate up. This is the essense of cardio training. You’re basically strengthening the muscles in your heart and lungs, which prolongs their health. You don’t have to kill yourself, but you can’t be too lax in your exercise either. A good place to start is at a rate at which you are breathing faster than normal, but are able to carry on a conversation without having to gasp for air in mid sentence.
2. Do activities that involve the large leg muscles. Because of their size and position in the body, the heart needs to work harder to increase the blood flow to them as they are moving. These exercises include power walking, hiking, jogging, running, dancing, swimming, and biking.
3. The best exercises are the ones that you enjoy (assuming they meet the first 2 requirements) doing. If you don’t enjoy it, there’s a great chance that you won’t even do it. And if you do, you’ll probably slack off. It can even result in some negative effects, like a laborous job that you wouldn’t like. By doing routines that you enjoy, there’s a far greater chance that you’ll do them on a long term, regular basis. You’ll also reap the psychological benefits of doing something enjoyable. Take a brisk walk in the park, or along the beach shore. Play with the kids. Play a sport that you like. Just make sure you like it!
4. Do cardio exercise at least 3 times per week, with a rest day in between each session.
5. Before each session, warm up by doing 5-10 minutes of light intensity activity. After you have warmed up, stretch your muscles.
6. Increase your activity to medium or high intensity and sustain it for 30 minutes. If you just starting out, go as long as you can, five minutes for example. Slow down your pace until you are ready for your next interval. Try make your increased activity interval longer every session.
7. After your session, cool down with 5-10 minutes of light activity, then stretch your muscles again.

About the Author

Ark Agpalza has dedicated more than 10 years to the cause of healthy living, and is the author of the online publication Free Health and Fitness Tips.

For more health and fitness resources, visit Free-Health-and-Fitness-Tips.com

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