With the majority of the country experiencing a dangerous heat wave these past few weeks and no immediate relief in sight, Lady of America Franchise Corporation wants to make sure you beat the heat ? and stay safe ? when it comes to exercising.

According to the Centers for Disease Control and Prevention (CDC), heat-related deaths and illness are preventable, yet annually many people succumb to extreme heat. Though the elderly and ill are at great risk from the heat, so are healthy young people because they do not recognize the dangers of exercising in hot weather ? especially hot, humid weather.

People suffer heat-related illness when their bodies are unable to compensate and properly cool themselves. The body normally cools itself by sweating. When the humidity is high, sweat does not evaporate as quickly, preventing the body from releasing heat quickly. Other conditions related to heat-related risk include age, obesity, fever, dehydration heart disease, mental illness, poor circulation, sunburn and prescription drug and alcohol use.

Lady of America wants you to follow some key rules for exercising in the extreme heat to avoid injury.

Stay hydrated. Before exercise, drink 8 ounces of water 30 minutes prior to the start of your workout. During exercise, drink 3 to 6 ounces of water every 15 minutes. After exercise, drink 8 to 16 ounces of water within 30 minutes following your workout.

Dress appropriately. Wear lightweight, moisture-wicking or loose-fitting clothing that allows the sweat to evaporate from your skin. Choose lighter colors because they won’t absorb as much heat from the sun, and wear a hat or a visor to keep the sun out of your eyes. To keep your feet dry, choose lightweight cotton socks.

Watch your heart rate. When training in the heat, you don?t need to work as hard to elevate your heart rate. Closely monitor your heart rate during outdoor exercise; adjust your pace accordingly.

Avoid the hot zone. Avoid exercising outdoors between 10 am and 3 pm, as it is said to be the hottest part of the day. Early morning or late evening may offer cooler temperatures. If you exercise during the hot zone, consider scaling back on the duration and intensity, and find an area that offers shade (parks, trails, etc.).

Take it indoors. Exercising indoors at your local Lady of America Fitness Center provides protection from the heat.

Finally, recognize the symptoms of heat-related illness, including fatigue, headache, muscle aches and cramps, dizziness, nausea, vomiting, extreme thirst, weakness, feeling faint, shortness of breath and rapid heart rate.

Lady of America Franchise Corporation wants you to be prepared at all times. Heat-related illness can occur suddenly. If you experience any of these symptoms, Lady of America strongly suggests you get out of the heat immediately, rehydrate and rest, and seek medical attention if necessary.

About Lady of America Franchise Corporation

For more than 27 years, Lady of America Franchise Corporation (LOAFC) has been an innovator in the constantly evolving business of women?s fitness. LOAFC was established in 1984 with the goal of providing a safe and rewarding environment to women working on their fitness and lifestyle goals while enjoying the company and support of other women. The company continues to host fun fitness and exercise challenges. Today, LOAFC is the world?s largest full-service chain of women?s fitness centers with 200 franchises in operation across 45 states and nine countries under the brands LOA Fitness for Women, Lady of America, Ladies Workout Express, Workout Express and HCOA Fitness.

2) Initially deduct 10%(to a maximum of 500Kcal)off the total maintenance calories. Drastically reducing your calories will result in muscle and water loss – not fat loss.

3)Divide you calories over 5 or 6 meals rather then 2 or 3. You should aim to eat every 3-4 hours.

4)Cut out all simple carbohydrates (except straight after exercise, eat whole grain, high fibre foods.)

5) Exercise at least 3 times a week, doing 30 minutes of cardio to a reasonable level of intensity. This will help to create the calorie deficit and encourage your body to lose fat. Shop Team Beachbody for the best products.

6)Make simple replacements in your diet, Sweetener in place of sugar, diet drinks in place of full sugar drinks, use leaner cuts of meat etc. At first these changes may be difficult but you will get used to them and make vital calorie savings every day.

7) Drink plenty of water – at least 2 litres of water every day – if you are dehydrated you body will be less efficient and will make fat loss more difficult.

8) Try to eat low carb(complex only!), low fat and moderate protein.

9)Keep a food diary to monitor how many calories you are consuming – it is very easy to over eat.

10) Supplementing your diet can make fat loss easier. A diet high in protein can help preserve muscle (more muscle means an increase in metabolism). As well as satisfy hunger cravings and give a full feeling longer.

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