Archives for posts with tag: Arundel Voice

Ernest’s July Arundel Voice Article

Did you miss the heat and humidity? For many it greatly affects our outdoor activities; what you do and when you do it. We can’t allow the weather to completely dictate when and what we do outside, whether it is yard work or a physical activity of some kind. What you can do is make sure you are taking care of your body while exposing it to hotter conditions. The most important component is being properly hydrated. I don’t think we can be reminded about hydration enough, you still hear stories of individuals that get themselves into trouble from improper hydration. On average your body is made up of 65% water.  It may surprise you but the old adage of 8 glasses of water a day has been updated.  One of the current thoughts on water consumption is that you should be drinking 0.6 – 0.7 ounces of water per pound of body weight.  One other thought is to take your body weight and divide it in half and that is how many ounces of water you should be drinking a day. This is a much simpler calculation and is close to the other recommendation at 0.5 ounces of water per body weight. These are guidelines and will vary depending on your activity level and your personal body characteristics. Did you know your hydration is one of the greatest determinations of your strength?

A study from Loma Linda University in California showed that men drinking 5 glasses of water a day vs. 2 glasses a day, had a 54% lower risk of dying of a heart attack, for women it was a 41% lower risk. If that isn’t a motivator to increase your daily water intake I don’t know what is.

WHY HYDRATE DURING EXERCISE?

Even at a moderate pace in mild temperatures, you can lose 3 to 4 liters of water during 2 to 3 hours of exercise. That’s equal to between 3/4 and one gallon of water!

YOU NEED TO HYDRATE CONTINUALLY:

The key to assimilating water and staying properly hydrated is to drink water continually, a little bit at a time, the cooler the better. Your body can absorb only about a liter of water per hour, which is often less than you’re losing. Which is why you need to be properly hydrated prior to your activities.

HOW TO STAY HYDRAYED:

The American College of Sports Medicine (ACSM) – the leading authority on sports medicine and physiology in the United States – has released “Exercise and Fluid Replacement”, a position stand that provides scientifically-based guidelines for effective hydration. They recommend the following actions to minimize the debilitating effects of hydration on health and performance:

 

1. Drink Early Drink about 17 ounces of liquid about 2 hours before exercise.
2. Drink Often The body absorbs liquids better when it is continually sipped rather than gulped infrequently. Drink 5-8 oz every 15-20 minutes.
3. Add Sports Mixes For exercise over 1 hour, add mixes with carbohydrates and electrolytes.
4. Keep Fluids Cool Liquids in the 59-72 degree range are more easily absorbed.
5. Keep Fluids Accessible Fluids should be readily available and served in containers that allow adequate amounts to be ingested with ease and minimal interruption of exercise.
6. Drink After Exercise Make sure you drink after finishing exercise, since it is nearly impossible during exercise to ingest as much fluid as you are losing.

 

Talk to your family about proper hydration to help improve their health and strength.

Editors Note: My favorite water bottles are the Camelbak bottles. I carry one of the Eddy bottles everyday for my hydration needs and I ride with either the Podium bottle or the Chill bottle.

Ernest’s June Arundel Voice Article

The summer is here and now is a great time to ride with your children. In the past parents had to be creative in how to bring their children along for the ride, how to ride longer with children or even how to teach them to ride. Today families have many options that are safe and to help get their children out outdoors, involved in cycling.

With some overlap across them there are several phases of riding with children; bring them along phase, teach them to ride and ride longer with them.

For children not old enough to ride there are a few options for mom and dad to get out and ride with children. Most are familiar and have probably spent some time in them as a child, child seats. Child seats generally have a weight rating of 40 pounds but many children outgrow them in height before they exceed the weight limit. In my opinion there is a better option than a child seat, a child trailer. These are generally designed to carry a child up to four years of age and are rated to a hundred pounds for two children. Trailers are more stable, offer cargo space and greater comfort for the children. (Click here for a more in depth comparison.)

Strider Balance Bike

Strider Balance Bike

During the time you are riding with them they will reach the age where they want to learn how to ride. It is even easier to get your child riding on two wheels thanks to the balance bike. Children as young as eighteen months can start learning to ride with a balance bike. The idea of the balance bike is to allow children to learn how to balance and counter steer. This allows most children to bypass training wheels and move right to riding a two wheeler. Balance bikes are available in models that fit children from eighteen months to ten years old.

Once you have them riding on two wheels you may find that mom and dad want to ride longer then what the child has the energy for. To address this challenge there is the pedal trailer. A pedal trailer attaches to an adult bike and allows the child to pedal when they can. There are two styles of pedal trailers. The most popular is good for children starting at about 5 years of age depending on height etc. and have a sitting position just like a bicycle. This style is another great way to help children improve their balancing skills and allowing the adult to get a longer ride in. The second is a recumbent style that is geared for younger or smaller children less than 65 pounds. They sit in a seat and have a harness system that secures them, allowing them to pedal and enjoy the scenery.  Pedal trailer offer more fun and fitness for everyone on the ride.

With all the tools available it is easier than ever to get your child involved in cycling.

Photo: Ian Thomas Ash - Tokyo, Japan

Photo: Ian Thomas Ash – Tokyo, Japan

Did you know that May is Go By Bike Month and Bike Safety Month? When many of us think about riding a bike in this country we think about it in a recreational sense. Yet the bicycle can really address a lot of the issues of our country such as dependence on oil, traffic congestion and the increasing obesity epidemic in both young and old. Have you thought about replacing a few of your trips by car by using you bicycle? This is one of my favorite statistics; 40% of all trips are within two miles of the home. Initially maybe a little hard to believe, but then stop and think about it, it is realistic. I bet you can ride your bicycle for two miles. Which of these trips could you use your bike instead of your car? Taking your children to and from school, sports practices, trip to the store for those few eggs that you need? How about the trip to the local hardware store for that one item you need to complete your project? Could you ride to work once or twice a month?

In 1964, 50% of kids rode to school and the obesity rate was 12%…in 2004, 3%rode to school and the obesity rate was 45%. That is a huge change and the trend isn’t changing. Between 1960 and today the average weight of a 6-11 year old has increased 11 pounds. Another statistic; the average adult gains two pounds a year. Small changes in your family’s lifestyle and habits can lead to large improvements in your family’s health.

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