Sunday Training Run

7am at Fundamental Fitness

1205 N. East St., Frederick, MD  21701

5 or 10 mile options

ALL paces and abilitiy levels welcome!

 

Stay safe in the heat

Warm weather means activities and fun under the sun! Whether you love putting on shorts and feeling the warm outdoors, or find it hot and sticky, everyone must be careful not to let a heat-related illness spoil the day.

Normally, the body has ways of keeping itself cool, by letting heat escape through the skin, and by evaporating sweat (perspiration). If the body does not cool properly or does not cool enough, the victim may suffer a heat-related illness. Anyone can be susceptible although the very young and very old are at greater risk. Heat-related illnesses can become serious or even deadly if unattended.

Preventing Heat-Related Illness

 

• Dress for the heat. Wear lightweight, light-colored clothing. Light colors will reflect away some of the sun’s energy. It is also a good idea to wear hats or to use an umbrella.
• Drink water. Carry water or juice with you and drink continuously even if you do not feel thirsty. Avoid alcohol and caffeine, which dehydrate the body.
• Eat small meals and eat more often. Avoid foods that are high in protein which increase metabolic heat.
• Avoid using salt tablets unless directed to do so by a physician.
• Slow down. Avoid strenuous activity. If you must do strenuous activity, do it during the coolest part of the day, which is usually in the morning between 4:00 a.m. and 7:00 a.m.
• Stay indoors when possible.
• Take regular breaks when engaged in physical activity on warm days. Take time out to find a cool place. If you recognize that you, or someone else, is showing the signals of a heat-related illness, stop activity and find a cool place. Remember, have fun, but stay cool!

Know What These Heat-Related Terms Mean

• Heat Wave: More than 48 hours of high heat (90^oF or higher) and high humidity (80 percent relative humidity or higher) are expected.
• Heat Index: A number in degrees Fahrenheit that tells how hot it really feels with the heat and humidity. Exposure to full sunshine can increase the heat index by 15^o F.
• Heat cramps: Heat cramps are muscular pains and spasms due to heavy exertion. They usually involve the abdominal muscles or the legs. It is generally thought that the loss of water and salt from heavy sweating causes the cramps.
• Heat Exhaustion: Heat exhaustion is less dangerous than heat stroke. It typically occurs when people exercise heavily or work in a warm, humid place where body fluids are lost through heavy sweating. Fluid loss causes blood flow to decrease in the vital organs, resulting in a form of shock. With heat exhaustion, sweat does not evaporate as it should, possibly because of high humidity or too many layers of clothing. As a result, the body is not cooled properly. Signals include cool, moist, pale, flushed or red skin; heavy sweating; headache; nausea or vomiting; dizziness; and exhaustion. Body temperature will be near normal.
• Heat Stroke: Also known as sunstroke, heat stroke is life-threatening. The victim’s temperature control system, which produces sweating to cool the body, stops working. The body temperature can rise so high that brain damage and death may result if the body is not cooled quickly. Signals include hot, red and dry skin; changes in consciousness; rapid, weak pulse; and rapid, shallow breathing. Body temperature can be very high–sometimes as high as 105^oF.

Courtesy of the Red Cross

Running Clinic

Running Clinic

Eva Rosvold will present a running clinic for the Frederick Tri Club on Wednesday June 11 at 7pm at the Baker Park Bandshell.  Feel free to attend.  Topics will include running form, strength training for runners and stretching

For more information contact:

info@fundamentalfitness.biz or

http://www.fredericktriathlonclub.com/

Presidential Fitness Challenge

Could You Pass the Presidental Adult Fitness Challenge?

Written by: Gregory Schnese on June 7, 2008

Do you remember taking the Presidential Fitness Challenge in grade school? I sure do. The running, push-ups, sit-ups and reaching? As recently reported on NPR, the President’s Council on Fitness and Sports has developed a version of this same test for adults (I’m having bad flashbacks already).

 

The Presidential Adult Fitness Test is broken into four parts:

• Aerobic Fitness Test: A 1-mile walk or 1.5 mile run
• Muscular Strength & Endurance Test: Half Sit-Ups and Push-Ups
• Flexibility Test: Sit & Reach
• Body Composition: Not too much body fat, especially around the belly

Take the Test Today

Visit AdultFitnessTest.org and take the test for yourself today.

DON’T FORGET – SUNDAY TRAINING RUN

SUNDAY JUNE 8

7am

1205 N. East St.  Frederick MD

5 or 10 mile options

$2 donation

7 Tips to Take Your Training To New Level

1)  Go to the gym with a plan

2)  Be at the gym on time and ready to go

3)  Set a time limit for your workout

4)  Know what you’re out to achieve

5)  Be sure to FEEL the muscle group you are trying to work.

6)  Evaluate your workout

7)  Think about your next workout.

For more on these tips visit  http://www.bodybuilding.com/fun/lacour4.htm

Latest News

Sunday Training Runs Start June 8
Come and join Team Fundamental Fitness for group training runs beginning Sunday June 8 at 7am.  ALL PACES AND ABILITIES WELCOME!!!

During the early and mid summer training runs will be 5 or 10miles.  During the late summer and fall “training” season, runs will parallel a 13.1 and 26.2 training program.
 
Runs will begin at the Fundamental Fitness studio unless otherwise noted.  There is no fee, just a suggested donation of $2.
 
Please also join me in welcoming Suzanne Lewis as my co-captain in organizing our runs.  Suzanne is an experience long time runner who is also a great motivator.  I’m sure some of you met her during our training for the Frederick half and full marathon.
 
If you’re interested in participating or helping by pacing other runners email me at info@fundamentalfitness.biz.
 
Who:  YOU
When:  Sundays 7am beginning June 8
Where: Fundamental Fitness 1205 N. East St.  Frederick, MD

Congratulations to all our participants in the Frederick Running Festival
Benita Mayo
Erin Edwards – 1st Marathon
Suzanne Lewis
Erik Lewis
Martha Herman
Willy Pajuelo – 1st Half Marathon
Barbara Rosvold – 1st Half Marathon
Pam Bator
Stephanie Watkins – 1st Marathon
David Toohey
David Bittle
Susan Wahl
Matt Kovera – 1st Half Marathon
Mike Marino 

Childhood Obesity
The Washington Post had an excellent series the week of May 19 on the childhood obesity epidemic in our country.Young Lives at Risk – Our Overweight Children  Although a report out later in the month stated that childhood obesity may be leveling off most scientists are still worried.  “”We’re not out of the woods by any stretch. Even if the rates don’t go up any more, they are so high that the full impact of the childhood obesity epidemic will continue for the next few decades.”  David Ludwig, Boston Children’s Hospital.  The series also included a lot of information helpful to people of all ages.
 
Here are just a few facts from the series I found interesting.
In 1963 the average 10 year old girl weighed 77lbs, boy 74lbs.  Today, the average is 88lbs for girls and 85lbs for boys.
Soft drink consumption has increased 300% in the last 20 years and is the leasing source of added sugars for adolescents.
25% of all Americans eat fast food at least once a day
25% of all veggies eaten in the U.S. are french fries or chips. 
One pound of fat is about the size of a coffee mug.
Some cases report at tenfold increase in type 2 diabetes among children and teens.
 
Fundamental Fitness Offers Kids’ Camp  
Fundamental Fitness’s Adventures in Fitness Kids’ Camp combines games and fitness in a well-supervised, structured and FUN environment.
 
Our camp is the only one of it’s kind in the area because our highly trained staff of certified personal trainers.  All trainers have experience in fitness instruction, kid’s fitness and FUN.
 
Registration now open.  For more information on this Dynamic, Energetic and Fun camp call or email today.  301.788.0083  info@fundamentalfitness.biz 
 

Quotables
“As I see it, every day you do one of two things: build health or produce disease in yourself.”  — Adelle Davis 
 
“Keeping your body healthy is an expression of gratitude to the whole cosmos – the trees, the clouds, everything”. — Thich Nhat Hanh 
 

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