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Hot Weather Training Tips:
Training in the heat can be dangerous if the proper precautions and preparations are not followed.
1. The best time for hot weather training is before sunrise.
2. Wear light weight clothing. Loose-fitting clothes allow heat to escape..
Avoid cotton clothing.
Sweat soaks into cotton causing it to cling to your skin.
3. Train in the shade whenever possible avoid direct sun and blacktop.
When you are going to be exposed to sunlight apply sunscreen.
When it is sunny wear sunglasses to filter out UVA and UVB rays.
4. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of intense training.
Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to training).
It is also important to drink after the training to keep the body hydrated.
Hot Weather Training Tips:
Training in the heat can be dangerous if the proper precautions and preparations are not followed.
1. The best time for hot weather training is before sunrise.
2. Wear light weight clothing. Loose-fitting clothes allow heat to escape..
Avoid cotton clothing.
Sweat soaks into cotton causing it to cling to your skin.
3. Train in the shade whenever possible avoid direct sun and blacktop.
When you are going to be exposed to sunlight apply sunscreen.
When it is sunny wear sunglasses to filter out UVA and UVB rays.
4. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of intense training.
Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to training).
It is also important to drink after the training to keep the body hydrated.
Leg Up Crunch
Lie on your back and place your finger tips on the sides of your head.
Raise both legs straight up in the air.
Keeping your neck neutral, roll your upper back off the floor.
Return slowly to the floor.
ProTip
Initiate the crunch at the head,
then roll your spine up segmentally into a crunch.
Mistakes
Jutting the chin as you crunch up
Yanking the head up with the hands.
Lie on your back and place your finger tips on the sides of your head.
Raise both legs straight up in the air.
Keeping your neck neutral, roll your upper back off the floor.
Return slowly to the floor.
ProTip
Initiate the crunch at the head,
then roll your spine up segmentally into a crunch.
Mistakes
Jutting the chin as you crunch up
Yanking the head up with the hands.
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*RWA Online Trainer gives you access to more exercises*
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