TechGenix FitITproNews

Vol. 02, #21 - May 30, 2018 - Issue #0036

FitITproNews: Avoiding heatstroke

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Editor's Corner

Sometimes you just can't win. I had originally planned on getting back into running when the snow was gone in April here in Winnipeg, Canada and I started training indoors in preparation for this. Then I got sick from a combination of overtraining, undereating, and neglecting to dress warmly enough. As a result my running plans got sidelined for several weeks as I recovered from my illness.

So now here it is almost the end of May and I'm ready to get outdoors and do some running, and what happens? The weather turns wonky and we have the hottest May on record here in Winnipeg. This morning for example the weather outdoors at 6 am was 20 C with high humidity, and that's NOT the kind of weather I'm willing to go running in. Why?

Because of heatstroke. Several years ago when I was into running I went for a 5k run on a morning where the temperature was around 15 C. When I finished my run I sat down on a bench to rest before walking home, and suddenly I felt myself getting an awful headache. "What's happening?" I thought to myself. "Why does my head hurt and my neck feel stiff and my mouth feel dry?" Fortunately I still had half a bottle of sport drink in my hydration belt, so I poured the drink over my head and neck and rapidly fanned myself with my cap to cool my skin through evaporation. 

GEEK NOTE: For an example of how to calculate how much heat is needed to evaporate a given amount of fluid like water, see Fluids - Latent Heat of Evaporation on The Engineering ToolBox. Gee whiz this brings back memories of my college Physics days -- does anyone here remember the Schaum's Outlines Series? Loved those books!

Anyways, my headache subsided after a few minutes and I realized I had come near to suffering from heatstroke, which the Mayo Clinic describes as "a condition caused by your body overheating, usually as a result of prolonged exposure to or physical exertion in high temperatures". Heatstroke can be dangerous and even deadly as it can damage your brain, heart, kidneys and muscles. Here are a few articles that describe the signs of heatstroke and how runners can prevent it from happening to them:

What You Need to Know about Heat Stroke and Summer Running (Runners Connect)

https://runnersconnect.net/hot-weather-running-heat-illness-heat-stroke/

Warning Signs for Heat-Related Illness (Women's Running)

http://womensrunning.competitor.com/2013/09/health-wellness/warning-signs-for-heat-related-illness_15164

Safe Summer Running (Roy Stevenson)

https://www.roy-stevenson.com/heat-injury.html

How to beat the heat while running (RunAddicts)

http://www.runaddicts.net/tips-tricks/how-to-beat-the-heat-while-running


Running in the Heat (Runner's World)

https://www.runnersworld.com/beginner/a20794427/running-in-the-heat/


The bottom line is that I don't want to endanger my health by running in an environment that is too warm for my body to be able to deal with. So instead of a morning run I hit the kettlebells instead -- see Today's Workout below for details.

What about you? Have you ever experienced signs of heatstroke while running in warm weather? If you like to run in the summer, how do you avoid getting heatstroke? Email your thoughts and suggestions to me at [email protected]


Send us your feedback!

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter.  


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Ask Our Readers: Need help or advice concerning fitness, weightloss, exercising or nutrition? Why not tap into the huge collective expertise of our IT pro readership from all around the world! Send your questions to us today by emailing us at [email protected]

Today's workout

Our basement gym is nice and cool even in hot weather, so early this morning I went downstairs and knocked out 20 minutes of continuous but moderate kettlebell exercises using a 25 lb kettlebell. If you're new to using kettlebells, these articles can help you get started:

5 Kettlebell Exercises for Beginners (Men's Journal)

https://www.mensjournal.com/health-fitness/5-kettlebell-exercises-for-beginners/

Beginner Kettlebell Workout - Kells Kettlebells Routine (Fitness Blender)

https://www.fitnessblender.com/videos/beginner-kettlebell-workout-kells-kettlebells-routine

Simple Kettlebell Workout for Beginners (YouTube)

https://www.youtube.com/watch?v=DecCW54tcJs

Basic Kettlebell Workout For Beginners (YouTube)

https://www.youtube.com/watch?v=YCkE4_k-Kfk

Got a favorite workout? Have you developed a workout that you enjoy doing and feel has been contributing to your health and which you'd like to share with our readers Email us at [email protected]

Fitness Toolbox

Products and services we think you shouldn't be without!

GOT ANY exercise equipment, nutritional supplements, personal training services, fitness websites, or anything else you would like to recommend for our readers? Or for that matter do you have any IT products or services you would like to promote or recommend? After all, our target audience here is mostly IT pros! Email us at [email protected]

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Natural Factors Brain Fix supports cognitive health, brain function, and cardiovascular health by supporting healthy cortisol and C-reactive protein levels:

https://naturalfactors.com/en-us/product/brain-fix-en-us/

Now Foods Brain Elevate is scientifically formulated to support healthy cerebral functions:

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Mind Lab Pro meets the brain's complex needs with 11 nootropics working in 6 bio-pathways to optimize a wide array of cognitive functions:

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Exercise tip of the week

Using gloves when performing kettlebell exercises

I wear an old pair of leather gloves when I work out with kettlebells. Some kettlebell pros advise against using gloves with kettlebells as they say the gloves can interfere with how the kettlebell moves around the hand and that there's a risk the glove can "bunch up" and cause an injury to the hand. My own experience is different -- I find gloves make it easier to train with kettlebells, provided I use "slippery" gloves such as shiny leather ones. Here are a few articles that discuss this in more detail:

Should I Wear Gloves When I Train with Kettlebells? (Kettlebell Combatives)

http://kettlebellcombatives.com/should-i-wear-gloves-when-i-train-with-kettlebells/

What Are The Best Weight Training Gloves To Use With Kettlebells? (Johnny Fit)

https://www.johnnyfit.com/kettlebells/what-are-the-best-weight-training-gloves-to-use-with-kettlebells.html/

Kettlebells - Gloves or Chalk? (Craig Tuttle Fitness)

http://craigtuttlefitness.com/kettlebells-gloves-chalk/

Hand Protection: Grips Review - do I need them? (BoxRox)

https://www.boxrox.com/the-glove-club-two-grippers/


NEW! Health tip of the week

Juice up that protein shake and fix your brain

This week's health tip was sent to us by reader Moazzam Rafiq who says:

Try some papaya with your protein shake, and/or for a supplement, try 'Brain Fix' by Natural Factors. I know it says brain, but read the description. Thanks for the fitness stuff!

See the Fitness Toolbox section in this issue for a link to Brain Fix.

Got tips? Do you have any exercise or nutritional tips you'd like to share with other IT pros who are trying to lose weight and get more fit? Email us at [email protected]

Fun stuff

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If you think running in the summer in Winnipeg can be hot, just think about running across Death Valley!!

Death Valley Marathon 2017

https://www.youtube.com/watch?v=rtuvoulr2Cc

Trail Running in Death Valley

https://www.youtube.com/watch?v=_isZBAzwGqY

Joe De Sena on Running The Badwater Ultramarathon in Death Valley

https://www.youtube.com/watch?v=3Za9gkgvKr0

A run across the Badwater Basin, Death Valley

https://www.youtube.com/watch?v=DnSB7sxn_aM

80-year-old Jack Denness prepares for 135 mile Death Valley

https://www.youtube.com/watch?v=8WFvuYYqTFM

Product of the Week

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Ransomware has cost US businesses over $75 billion in downtime. 1 in 5 businesses hit by ransomware are forced to close. Veriato RansomSafe acts as a vital layer in your ransomware defense, combining just-in-time data protection with multiple mechanisms to detect, and shut down attacks before they hold your business hostage. RansomSafe™ also saves your company time and money, and saves you from having to deal with a painful recovery process. Veriato RansomSafe Installs and configures in less than 10 minutes.  Get protected!

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About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.

Disclaimer

This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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