Wellness Committee Shares Answers
Submitted by David Walker
February 11, 1999
Congratulations to all those who are participating on teams in the on-campus "Climb the Tetons" program. We commend the more than 30 teams for your efforts, and hope you are enjoying the comradery of working out together as a "team". Keep up the good work.
The following questions and answers are taken from the Fitness for Life text by Phil Allsen, Joyce Harrison and Barbara Vance.
1. Is there any way I can determine how much fluid I need to replace after exercising? Weigh yourself before and after exercising. Most of the weight loss during exercise is water. One pint of water weighs one pound. Replace each pound lost during that exercise session with a pint of fluid.
2. Should I exercise when I feel sick? A person who decides to exercise when ill should reduce the intensity and duration of their workout. It is recommended that a resting heart rate 10 or more beats above the normal rate would be a good indicator not to exercise.
3. Is it possible to continue an exercise program while menstruating? Menstruation affects women in many different ways. There is no evidence that exercise during menstruation is an unhealthy activity. The guide to exercise during this time is to listen to your body. You should exercise at a level of intensity and for a duration that is comfortable during the menstrual period. Some women have found that exercise helps reduce the pain and discomfort of menstruation.
4. How should I breathe when I run? Just breathe normally. The demands of the body will determine the number of breaths per minute. Breathe in and out through both the mouth and nose at a rate that feels comfortable. Holding the breath or attempting to regulate breathing does not increase the strength of the respiratory muscles or contribute to cardiovascular fitness.
5. At what speed does jogging become running? It is not possible to determine this by a miles-per-hour pace, since everyone has different capabilities. A good test is the "talk test". If you can't talk to someone while exercising, this is probably running, not jogging.
6. What about exercising in cold weather? Freezing of the lungs does not occur because the air is warmed in the mouth and nasal passages before entering the lungs. The extreme dryness of the cold air, however, may cause cracking and bleeding in the respiratory passages. When exercising in the cold, protect your hands, head, and feet. You will want to wear several layers of lightweight clothing rather than heavy bulky garments. Wind velocity is a big factor in cold weather; as the wind increases, it has a tremendous effect on the wind-chill factor.
7. What are shin splints? Shin splints are an inflammation of the muscle and/or tendons of the lower leg caused by repetitive running on hard surfaces or running too much on the toes. Much of the soreness can be eliminated by stretching the legs in a good flexibility program. If rest and stretching do not solve the problem, you should seek medical advice to determine the exact cause of the pain.