Factors to be considered as a means of providing maximum Protection to People Exercising in the Cold
Exercise is safe and essential for everybody even in the cold seasons. However chilly temperatures can discourage even the most motivated exercisers. Most people with certain health conditions such as asthma, heart disorders or Raynaud’s diseases are likely to pack away their workout apparatus for the winter. However, individually do not have to allow the cold weather dictate the end of their fitness routine. Specific tips are imperative towards staying safe and warm while exercising in the cold. For instance, individuals should keep warm by layering clothes that can easily be removed when one starts sweating. Primary areas of protection would be ears, neck, feet, head, and hand. This is because, during cold seasons, blood flow is usually concentrated in the body’s core, leaving the parts mentioned above, exposed to frostbite.
Additionally, drinking a lot of fluids helps in keeping the body hydrated and maintains normal body metabolism. Taking water in the cold weather is just as important as in the hot seasons. Also, checking the weather prediction is necessary for preparation for a safe winter workout. Wind chills can make exercising insecure even with heavy clothing. Therefore, individuals should avoid working out when there are extreme wind chills, snow or when it is raining. However, one could consider indoor workout sessions. As a result of following the tips mentioned above, individuals stay safe and fit at all seasons.
Effect of altitude on a runner’s performance
High altitudes are associated with less dense air accompanied by lower amounts of oxygen with reduced pressure. This implies that every gulp of air taken at high altitudes introduces a shortage in the requirement of muscles. As a way of compensating for the oxygen shortage, erythropoietin ensures the production of additional red blood cells to assist in the delivery of oxygen to muscles. On the other hand, low altitude is associated with the availability of more oxygen. Therefore, training in high altitude areas develops muscles and makes them hardy even in the conditions of insufficient oxygen. Medium altitudes exhibit conditions that are halfway in between high altitudes and low altitudes. Training in medium altitude areas does not expose a runner to tough conditions that would make them hardy. Eventually, their performance deteriorates when exposed to conditions in the high altitude areas which their bodies were previously not conversant with.
Effect of training at sea level on a runner’s performance
As mentioned above, low altitude level exhibits availability of a lot of oxygen with high pressure. Therefore, training at sea level exposes a runner to just the bare minimum conditions. It deprives the runners of the ability to develop endurance to be in a position to actively participate in running in all circumstances. Sea level makes the runners dependent on a sufficient supply of oxygen. Therefore, they are unable to cope in high altitude areas. However, low endurance races such as medium and long distance are best suited for sea level. This is because they involve slow movement against air resistance.
Health Risks Associated with Acute Exposure to High Altitude
Altitude illnesses affect a majority of tourists who visit high-altitude areas. Prevalence to these diseases depends on their rate ascent, home altitude, and individual vulnerability among other risk factors. Travelers are exposed to the three types of acute altitude illness. Some of the risks include acute mountain sickness, which is characterized by a headache, dizziness, loss of appetite and nausea. The prevention for the symptoms mentioned above is the failure to sleep more than 300 to 600 meters high, the night before ascending.
Also, one could contract a potentially terminal illness known as high altitude cerebral edema. The leading symptoms are ataxia and reduced consciousness. However, it can be treated with immediate descending which could be hindered by adverse weather conditions. In that case, supplemental oxygen should be administered to the patient until descent is possible.
Alterations That Occur in Strength, Power, and Muscular Endurance with Physical Detraining
Physical detraining refers to changes that occur as a result of reduced regular physical training. The duration takes for the body to detrain is dependent on factors like age, the period of exercising, the kind of exercise and how to fit one is. Detraining causes alterations to the body. First, it causes loss of muscular strength and power. However, in the first months of terminating training, the harm is significantly small. Most studies show that the adverse effects of detraining decrease the functional capacity of older people than the younger ones. Secondly, detraining reduces endurance performance as a result of decreased aerobic enzymes activities. Therefore, the runners lose their ability to endure racing for longer.
Similarities between spaceflight and detraining
Exercise is an important measure applied in spaceflight. For spaceflight to be achieved, there is a need for weightlessness. On the other hand, detraining refers to the partial or total loss of adaptations obtained from training, as a result of a continual decrease in exercise. Detraining and spaceflight exhibit similar characteristics. For instance, both indicate reduced oxidative enzyme activity as well as reduced storage of muscle glycogen. In addition to that, both exhibit changes in the balance of acids an bases in the body. Moreover, red blood cells are seen to experience changes as well as a reduction in the supply o blood to the muscles. Also, the two has a similar effect on the heart. The thickness of heart walls indicated a decrease due to the lack of significant activity in the heart. The reduction in thickness is as a result of a decrease in heart activity unlike during periods of training.
Reasons for adaptations during spaceflight?
The human body adopts adaptations that enable spaceflight. This is because space tends to have specific effects on the human body. For instance, gravity manages to pull body fluids towards the lower body. In the absence of gravity, body fluids collect on the upper part of the body. As a result, the human body experiences side effects such as facial edema. Moreover, the human body suffers other effects such as weakened immune systems, muscle atrophy as well as slower cardiovascular system functions. Also, the human body is faced with the risk of radiation.
As a result of the risks mentioned above, among others, the human body establishes ways in which it can quickly adapt to spaceflight. Therefore the effects observed are usually less severe.