Your core body temperature during exercise in the heat can increase by 0.12 to 0.25 degrees Celsius (0.12-0.25C) for every 1% of body mass that is lost due to dehydration.

For example, suppose that you weigh 200 pounds before beginning to exercise in the heat but then lose 2 pounds (1% of body mass) due to dehydration. For reference, that 2-pound deficit is approximately equivalent to having a drinking deficit of 32 fluid ounces (4 cups) of water. Then you should expect your core body temperature to rise by up to 0.45 degrees Fahrenheit (0.45F).

As another example, suppose that you weigh 135 pounds before beginning to exercise in the heat but then lose 4.05 pounds (3% of body mass) due to dehydration. Then you should expect your core body temperature to rise by up to 1.35F.

Your body reacts to a rise in core body temperature by increasing your skin blood flow and your sweat rate. But dehydration leads to a reduction in the overall water volume in your body, which leads to a reduction in central blood volume, which results in a reduction in skin blood flow.

So your body responds to a dehydration-driven rise in core body temperature by raising your heart rate — by some 3 to 5 beats per minute for every 1% of body mass that is lost due to dehydration while exercising in the heat.

Returning to the previous example, if you weighed 135 pounds before beginning to exercise in the heat but then lost 4.05 pounds due to dehydration, then you should expect that your heart rate would increase by 9 to 15 beats per minute!

Is a dehydration-driven increased heart rate sufficient to solve the problem of a dehydration-driven rise in core body temperature? In other words, can your heart simply speed up to prevent a dehydration-driven drop in skin blood flow and thereby cool your body back to its optimal core body temperature?

“No” is the answer, unfortunately.

You see, a rise in heart rate leads to decreased “filling time” in the heart, which translates to a decrease in what cardiologists call “stroke volume” — the volume of blood that is pumped with each beat of the heart.

The results of this cascade of events include:

• a stress response;
• an increased perception of effort;
• an anticipatory regulation of running pace; and,
• a decrease in percentage of total work completed.

Put simply, the more dehydrated you become during a run, the slower your pace will become.

So, contrary to the “Stay thirsty, my friends!” advice from an actor in a long-running series of TV commercials for a particular beer, “Stay hydrated, my friends!” is the best advice for runners!

Kirk Mahoney, Ph.D., loves to walk and run, and his SpryFeet.com website provides practical research for runners and walkers. By going to http://www.SpryFeet.com/Reports/, you can get his FREE “Pace Tables for Runners and Walkers” special report, letting you look up paces needed to complete several different race distances within given durations and for different micro-level-pacing methods.

(c) Copyright – Kirk Mahoney, Ph.D. All Rights Reserved Worldwide.

Author: Dr. Kirk Mahoney
Article Source: EzineArticles.com
Low-volume PCB maker

If you will write out some sort of schedule in the beginning you will have a much better success rate. Keeping a log is a good idea so you can chart your progress from month to month. Dedication works for runners because that’s what it takes. You can’t lay off very many days in a row or you will start to loose what you accomplished. Once you get into pretty good shape you can miss a day or two but not in the beginning. When you get back to the house do some yoga stretching.

For the first month you should walk/run everyday because you will actually be walking a bit more than you run. Let’s say for the first couple weeks you walk a mile and you run at least six houses. Every other day you increase another house. So by the end of the first month your actually running the whole mile without stopping. This is a tremendous milestone. Your finally mobile the whole coarse! By the end of the month you also have lost five pounds. Each month you will continue to loose weight by running.

It’s best to weight every morning because if you have lost more than three pounds, not good! What this means you have lost too many body fluids! Drink up. As you add another mile each month by the end of the first year, look at you! Your now able to run twelve miles without stopping. Plus you can cut a couple days out of your running because your in great shape by now.

Your goal in the beginning was to loose weight and you did. But as many runners do in time, the racing bug bites. And there’s nothing wrong with racing, that’s another story. Let’s recap. It’s been a year now. Your able to run twelve miles at a eight to nine minute pace. Running has a way of finding your best body weight. You will adjust all my recommendations to fit yourself, because I don’t know how much you were over weight when you started. You might check with your doctor too.

I know when I started it almost killed me because I had been a smoker for over twenty years. Running takes dedication. You must visualize in your own mind, being a slim runner. If you can see yourself as a slim runner in your imagination, you can become it. Control your mind and you’ll become a slim runner at what ever age you are. By the time you get to about two miles, if you’re a smoker in order to add any more distance you’ll have to give up the smokes. Mission accomplished, you were able to loose weight by running. I knew you could do it!

Gary Cooper is an author, publisher and veteran runner with well over one hundred races to his credit. He lives with his wife and a pet named Brandy near Dallas, Texas. In his early years he was a race horse jockey. He continues to love networking with friends and new associates around the globe. Checkout his website for tips on running, training, gear and articles. http://runningrunnersrun.blogspot.com, freecooper@gmail.com, Skype: gary.cooper471

Author: G Wayne Cooper
Article Source: EzineArticles.com
Pressure cooker

Let’s get to it, and get you off the couch, out the door, and on your way to running your first 5k. Remember your goal here is to have fun, and complete the race. This training is for those of you who have been pretty sedentary, and are just getting back in the swing of things.

Week 1: Walk/Jog
Okay, in week one we’re going to concentrate on getting you moving. Your goal is to run, walk, jog for 10 minutes at least 4 days this week. Jog for as long as you can. If you need to walk that’s okay, but try to build up to a slow jog for the entire 10 minutes by day 4. Don’t push it, slow is okay!

Week 2: More Jog Than Walk
Now you should have jogged at least one day last week for the entire 10 minutes. If not that’s okay, but this week we’re adding a little more time to the jog. Again the goal is to go four days this week, but 15 minutes of total time. Jog as long as you can, and walk if you need to, just be sure to make it a goal to jog for 10 uninterrupted minutes before weeks end.

Week 3: A Little bit Goes a Long Ways
Working up to week three you should be more comfortable jogging for at least 10 minutes at a time, and sometimes more. The little bit you’ve been doing has gone a long ways. This week we’re going to add 5 more minutes to your total jogging/walking time, bringing you up to a total of 25 minutes for four days. Now your goal is to continue jogging uninterrupted for 15-20 minutes at a time before weeks end. Always go as long as you can without walking, if you can jog the entire 25 minutes very slowly that’s great!

Week 4: Almost There
Believe it or not you’re almost there. You should be able to jog uninterrupted for over 20 minutes at a time now, and this week we’re going to add 5 more minutes to your daily jog. Per usual you will be jogging four days this week, but your ultimate goal this time is to be able to jog the entire 30 minutes by weeks end. It won’t be as hard as you think since each week prior has prepared you for this.

Week 5: Race Week
You’ll be running your first 5k at the end of this week. Take two easy jogs of 20 minutes each early in the week. Jog the entire 20 minutes, but don’t push it.

Race Day!
On race day you’ll be ready for your first 5k. Your goal is to jog for at least 30 minutes without walking. If you do this you’ll be darn close to finishing at the end of 30 minutes if not done completely. What you’ll find is that if you can jog 30 minutes straight, you’ll be right in the pack of runners doing the same thing as you, not everybody is a speed demon!

Follow this plan, have fun with it, and in 5 weeks you’ll be finishing your first 5k.

Dean is an avid runner, adventurer, and all around physical fitness nut. He enjoys writing articles about running and fitness, and helping others reach their fitness goals. You can also check out his latest website on Ping Pong which is a great resource and must read before you buy a ping pong paddle. You can check it out here – Ping Pong Paddle

Author: Dean Stanley
Article Source: EzineArticles.com
How Electric Pressure Cookers Work

Running at night can be done anywhere from 5pm to 11pm. This schedule has been increasing in popularity recently. This is evident by the droves of people that hit the gym right after work.

Pros of an Evening Running Schedule

Cardiovascular exercise right after your real work day ends is a great way to de-stress yourself from the many pressures and deadlines you go through. For some people winding down and forgetting about their work can be impossible without forcing themselves into physical exhaustion. This is especially true for higher level workers like executives and corporate officers.

Exerting yourself at early evening will also give you better sleep at night. Your body will want to heal itself after your vigorous workouts. Running at the evenings may cause you to sleep longer and more soundly.

A lot of people also get charged up the entire day knowing that they will have to run right after their jobs. This gets them psyched up for the impending physical exertion ahead. This plays as an advantage if you are the type of person who can maintain this aggressive attitude consistently.

Cons of an Evening Running Schedule

Perhaps the greatest down side of running later at the day is the ability to weed out distractions. Most people do a lot of things after their work day ends. A mother might do the groceries, pick up kids or meet her friends. A student might allot this time doing homework for the next day.

Another disadvantage the evening runner had to deal with is reduced social life. Hitting the clubs and bars while adopting running at night as a habit can be very difficult if not impossible to maintain. Socializing is essential for most women so it can be quite difficult to juggle it with a healthy lifestyle.

Consistency has also known to be lower in night runners because of the complications of life. A big movie premiere which you might want to attend may interfere with your running schedule. Or a big sale might be coming up which will compromise your weekly target miles. Generally speaking, schedules after work hours can be random and wreck havoc to a regular running workout routine.

For most people it will be harder to stick to an evening running routine. Other are left without any choice but to run at this time. Balancing your social life and sticking to your running schedule can be quite tricky. If you are able to manage both well, then an evening running schedule might work out to your advantage.

Looking for the right pair of running shoes for that late evening run? Check the Brooks Trance Running Shoes. It is one of the best Stability Running Shoes meant for normal people to wear.

Author: Al M. Kind
Article Source: EzineArticles.com
PCB stencil online quote

Starting your day with running requires an immense amount of discipline. Ask anyone going into running for the first time and they will tell you that lacing up those running shoes a few minutes after waking up is the hardest thing to get used to.

This difficulty does not last long though. If a runner has enough willpower to survive his first 10 minutes of running then everything will go along smoothly. The runner will be warmed up and the body will want to start to run some more.

Distractions are the number enemy of a runner. Anything from news, email or even your spouse can distract you from running. However doing it first thing in the morning allows you to completely isolate yourself from the sleeping world. This is especially true if you wake up and start running before sunrise.

Running in the morning also is a great way to rev up our metabolism for the entire day. Once you get your engines running you will feel highly energetic the whole day. This of course requires you to have a long restful sleep beforehand. Your performance at work, class or at sports will be much higher if you literally start the day running.

Having to wake up early in the morning prevents people from running. Since most of the industrialized world is sleep deprived it is extremely difficult for a runner to gather up enough energy to mount on their running shoes and run.

Also shortening your sleep so you can run early will not be good for your heart in the long run. This plays as a disadvantage to most people since most people sleep well past midnight. Even if you did not get heart problems from sleep deprivation, running whilst sleepy can be extremely hazardous to a runner. There have been many cases of runners getting hit by a vehicle or even just banging their heads into light posts.

Early morning running might also entail breathing a lot of polluting smoke from vehicles if your route runs by a busy rush hour street. If you run at a busy gym line at the treadmill might mean a lot of time wasted waiting for your turn.

If you are able to deal with the disadvantages of running in the early morning hours then scheduling your running schedule at this time will work to your advantage. Waking up early and running reduces, if not eliminates, all distractions while giving you the metabolism edge throughout the day.

Running with the right motion control running shoes will make your morning run problem free. Read more about the Brooks Ariel Running Shoes. It will help you overcome those nagging shin splits and foot discomforts when running.

Author: Al M. Kind
Article Source: EzineArticles.com
Programmable Multi-cooker

This article will go through some very popular “snacks” that are healthy and filling. Most of them will require almost no preparation time so you will not be bogged down at the kitchen.

Water definitely tops everyone’s list on things to take just before jogging. Some prefer it warm while others like it ice cold. It is recommended that you take in at least 2 glasses of water before running. Doing so will ensure that you do not get dehydrated.

Bananas are a perfect choice that will power your early morning workout. Bananas are rich in potassium which is good for your heart. That makes your cardiovascular workout goals for a better heart doubly better. This is also helps people who limit their starchy carbohydrate intake without draining their energy levels.

Whole grain cereal with fruit is a quick meal your can prepare before jogging. Add in half a cup of milk and you are assured to have a fueled workout. It is essential to choose the healthier cereals out there that are not filled with sugars.

Toast with eggs along with a cup of coffee or tea is a tasty meal that is not too heavy. A lot of people would think this meal is too unhealthy for a jogger’s breakfast. This could not be farther away from the truth. As long as you avoid sugar with your coffee and not coat your toast with butter then this meal a good choice.

A more modern approach to morning nutrition would involve whey. Its fast acting properties makes sure that all the protein you need will be fed into your muscles as fast as possible. A serving of whey taken with half a cup of oats is one of the best pre-workout combos you can take.

There are more choices you can mix and match with all of the above including other fruits, natural fruit juices or whole wheat bread. The key is to take only half of what you would normally do when taking a full meal.

Eating healthy right before jogging is a good way for you to power your workouts at the start for your day.

Furthermore your energy will spill over into the remainder of the day where you will feel more energetic and lively.

Are you a heavier runner suffering from foot problems when running? You need Motion Control Running Shoes to help support your foot. The Brooks Beast Running Shoes is a legend in alleviating running aches and pains.

Author: Al M. Kind
Article Source: EzineArticles.com
Electric Pressure Cooker

Start slowly – You don’t run a marathon in the beginning. Regardless of your fitness level, running will introduce new stresses into your body so you need to start slowly. This also applies to runners who have taken a while off.

You can start very slowly, perhaps only running a quarter or half a mile at a time. Another great option is alternating walking with running. Even if you are only running a hundred feet at a time it’s a beginning and you can build up from there.

Vary your pace and distance - You’ll get more benefit by varying your pace and distance. Do you think marathon runners only practice by running marathon distances as fast as they can? Of course not! Some days push yourself and other days take it easy.

Don’t increase your distance too fast – That makes it more likely to get an injury. You need to build up your distance very slowly. Some people recommend not increases your distance by more than 10% a week and that seems pretty prudent.

That may mean if you have a goal that it will take a long time to reach it. So what? If you enjoy running that shouldn’t be a burden. For example I’m planning on running a marathon in two years, which is quite conservative but safe in terms of minimizing the risk of injury.

Running can be great if you do it right and don’t push yourself too hard too fast and increase your odds of in jury. Since you need to build up slowly, why not get started today?

Harry loves to write on his passions of exercise, food, and wine. See his latest at best wine opener including the advantages of a screwpull wine opener.

Author: Harold Baldwin
Article Source: EzineArticles.com
Make PCB Assembly

I honestly didn’t know. Apparently it’s 42km! Wow! I’ve always wondered why people do crazy things in life – such as running incredibly long distances – I still don’t think I know the answer to this question, however I do know that something inside told me that I should take on this challenge.

Now here’s an example on deciding and committing to a goal, even though I have no idea how I am going to achieve it. I mean, come on – the longest distance I have ever run in my life is less than 5km – and I’m planning on running 42km!

So yesterday I made the decision – today I have spent some time researching it by talking to people that have run a marathon before. Remember: whatever you are planning – talk to someone who has done it before. Their advice can be invaluable.

I’ve now got an action plan of how I am going to prepare myself for this marathon of a … well… marathon!

How to run a marathon:

1. Look after your joints – you’re going to be putting them under some serious pressure. Maybe take some glucosamine & condroitin. Fish oil is supposed to be pretty good too.

2. Get the right shoes. You are going to be clocking up a lot of km’s on them so you need something that is going to be comfortable, provide you with the support you need and last the distance.

3. Get some running shorts!I honestly didn’t even think about this step – now I am wondering how I would have survived without them. Google it if you need to understand why!

4. Track your progress. Setup a simple spreadsheet and record the distances you are running. Write down what you have eaten that day and how it makes you feel. Soon you will realise what your body needs to function at it’s peak.

5. Recovery is as important as the run. Don’t be running everyday, you need to rest your body to ensure that it recovers after each run, especially as they get longer and longer.

6. Run the same distance for 1 – 2 weeks, then increase it and repeat. For example, start with 2 weeks of running 2km per day (3 times a week). Increase it to 4km for the next two weeks etc.

I am by no means an expert in this field – so take my advice with a pinch of salt! I would appreciate comments from anyone who has done a marathon before – and if you haven’t hopefully you might be considering it now!

Ryan Kilfoil is The Kiwi Millioniare

http://www.thekiwimillionaire.com

Author: Ryan Kilfoil
Article Source: EzineArticles.com
Lowest price PCB Prototype

But here is what makes this running route so useful.

There’s a perfect loop in the center of this route that measures exactly 1 mile. And the distance from my home to this loop and then back is another 2.2 miles.

So all I need to do to increase my running distance in increments of 1 miles at a time is to run one more time around the central loop.

For example, 10K is 6.2 miles. So if I want to run 10K, turning around the loop for 4 times and run all the way back home is all I need to do without measuring anything (4 + 2.2 = 6.2 miles).

Once a week I try to run not by the distance but against time since one day I’d like to run the marathon. And my major concern with a marathon is just to finish it, period, and to do it under 5.5 hours, if possible.

So with a marathon, the major challenge is to run non-stop for 5.5 hours – forget the “pace.” Just to finish it would be a great achievement for me. So once a week I try to condition my body to get used to the stress of such long-distance running. So far, the longest I ever ran was 2 hours.

Running is like most other tasks – if you do it regularly without hurting yourself, you get better and better. To have a measured path will help you in gauging your progress considerably.

Ugur Akinci, PhD is a Fortune 500 Senior Technical Writer who loves to share his technical writing tips, tutorials and advice with those who subscribe to his FREE Technical Writing Tips email list at http://www.learntechnicalwriting.com

Subscribe and download your FREE Special Report “How Much Do Technical Writers Make?” today!

Dr. Akinci is the author of “101 Ways to Power-Up Your Writing: Tips & Advice from a Fortune 500 Writer” http://www.powerupwriting.com

Author: Ugur Akinci
Article Source: EzineArticles.com
Low-volume PCB Assembly

There are many things a runner needs in order to run a 10K and some of it starts with their mindset. All runners know that they have to understand what running means to them. This means they have to know that in order to increase their ability they must run several times a week.

They must work on stamina and speed so that they can develop more quickly. They also must have an opportunity to run a 10K on their schedule at some point in time. Many runners understand that they must train for a 10K in a similar way that a boxer prepares for a fight.

There needs to be good nutrition which means that what they put into their bodies needs to be monitored. Delicious fruits and vegetables, lots of water and other beverages to stay hydrated and some protein will work very well. However, some will want to concentrate on eating low carbs for some of the runs.

Runners who run a 10K know that it is about speed and endurance. They know that they have trained for this for awhile and that they can at least get to the end of the race. Many value the chance to get that far because it is an accomplishment in itself.

Other runners want to improve their speed each time they do another race. When they run a 10K it is like the height of their running enjoyment.

There is also a psychological aspect to run a 10K. This means that you have to have your mind focused on the end of the race instead of the beginning of it. When your mind is focused on the end, you know you can do it. You realize that you have already made it and now all you have to do is go through the motions to get to the end.

The physical aspects to run a 10K means that you will need to be able to run quickly and at a pace that works. You will train in a way that has you running up and down hills, creating your own training methods and learning to get your body into shape as a finely tuned machine.

When you run a 10K be mindful that this is about a journey for most runners. You cannot have overnight success for something like this and it will not be something you can learn to do quickly. Most people train for at least 8 weeks before the first time they run a 10K.

To run a 10K it also takes courage to know that you can stop anytime along the way if you need to and no one will think you a fool.

Go to Jogging Tip to get your free ebook on Jogging at 10K Race. Jogging Tip also has 10K Training Information, and forums and blogs all about jogging. Visit Jogging Tip today to get your free ebook on Jogging.

Author: Jenny Jenkins
Article Source: EzineArticles.com
Lowest Price Prototype PCB Assembly