Post-Meal Exercise
You should wait at least 60-90 minutes after a full meal before engaging in cardiovascular exercise. Cardiovascular exercise soon after a full meal can compromise oxygen and nutrient delivery to the working muscles, and cause gastric discomfort. The level of exercise and the amount and type of food consumed affect the time required for digestion to be completed before beginning exercise. The higher the exercise intensity and/or the greater the amount of food consumed, the longer the time should be between eating and exercising.
Exercising in Hot Weather
Exercising in hot weather increases the risk of injury and complications. You should follow these guidelines to prevent heat stress: - Allow 1-2 weeks for acclimatization to a hot environment.
- Avoid training in the hottest part of the day during the summer--usually between 10 AM and 4 PM.
- Drink water before, during, and after exercise. During prolonged cardiovascular exercise, drink 4-6 ounces of fluids (preferably water) every 20 minutes.
- Wear loose-fitting clothes that allow for evaporation of sweat.
- Decrease training intensity by monitoring heart rate in hot environments. (Here's how to check your heart rate.)
- Take a 10-15 minute rest for every 45-60 minutes of physical activity.
- Give special consideration to (and use caution if you are) a heat-sensitive person--obese, unfit, history of heat stroke, etc.
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