Man, it's hot!

By Jerry Vance

It's too hot to exercise! I'll go along with that! Wait for another day when the outside temperature isn't a 100. That is unless you can find a haven that soothes you with 70 degree air.

I pull my classes if the room temperature hits 85. I can see it in the faces. RED, and then the legs begin to wobble and melt. It isn't safe to elevate pulses and body temperatures with a vigorous workout in high heat conditions. Even when the indoor temperature go past 75 degrees, I will lower the intensity of my classes, especially if the room contains a lot of hot bodies. Each one lifts the internal temperature of the room, and the hot air from hot bodies collects at head level and begins to restrict your breathing.

It takes time to cool a hot body, even if you are sitting in a chair. It's sort of like trying to get your car air conditioning to be effective before you leave the parking lot.

The key to getting your exercise when the temperature is over the 100 mark is to continuously drink a lot of cold water, to be some place where the air moves around you, and to stay out of the sun during your exercise.

Get out of bed early and do your calisthenics or jogging before it hits 70. And if you can't manage all these things when you jog, wait for another day.

There is another method that works to maintain your fitness level, and that is to do your jogging in a swimming pool. The resistance of the water on your legs will amaze you and you will definitely find muscles you didn't know you had.

A hint on the water consumption: Don't wait to drink water until you are in the middle of your fitness routine. Start the workout with a good long drink. You will lose at least two cups of water with each hour of indoor workout. Outdoors it may be more, depending on terrain, temperature and weight of the individual.

The one thing we can all be grateful for is the dry air in Nevada. Without the dry breezes, sweat would stay on your body, and no cooling would occur. Then your internal temperature could raise and add the possibility of heat stroke.

I hesitate to mention this solution for hot weather exercise. Here goes. Carry a spray bottle of cold water with you when you work out. Use it! Especially on the head, that's a real hot spot.

A fine mist sprayed all over the body works wonders if there is a breeze to run through. You've seen runners in the marathons, they pour as much water over their heads as they do in their mouths. It works!

• Jerry Vance is owner of The Sweat Shop/Wet Sweat. She offers classes through Carson City Recreation and Aquatics Center and is a fitness instructor for the Senior Center.