February 2005February 2005
DRINKING WATER – How Much and Why It is important to remember that drinking water is necessary to access aerobic energy and also to help regulate body temperature. For proper body hydration it is recommended that a person drink 8-10 cups of water per day, including: 2-3 cups of fluid two hours before exercise, 1-2 cups of water 15 minutes prior to exercise, and at least 1 cup of fluid every 20 minutes of exercise. It is better to drink on schedule during exercise, rather than rely on thirst. It is also suggested that cool (not cold) water is more quickly absorbed into the body. This is not intended as medical advice which should be obtained directly from your doctor. INTENSITY / EFFORT LEVELS The idea of this Intensity Chart is that you can estimate how hard you are working on a scale of 1 to 5. The Approximate Percent of Effort (the bottom row of numbers in table A) is the level it feels like you are working at. If you are familiar with the heart rate Percent of Maximum method of calculating when your body is in the aerobic zone, then the percentage numbers on top will be familiar to you. Above 85% effort is too high for general aerobic training. At below 60% or so, the body is not working hard enough to need to tap into the fat cells for long-term endurance energy. * formula next month Approximate Percent of Effort - Table A
This is not intended as medical advice which should be obtained directly from your doctor. |
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