1. Steroids, Exercise Safety: Hydration/Nutrition, Rest/Recovery

2. Steroids: The Good and The Bad Desired Side Effects:  Anabolic Steroids:  Make Muscles Bigger  Reduce Recovery Time  Corticosteroids:  Anti-Inflammatory Drugs  Treat Itchy Skin  Treat Asthma Breathing Problems “Not so cool” Effects:  Anabolic Side Effects:  Men: Breast enlargement, Baldness, Shrunken testicles, Infertility, “Roid Rage”, Severe Acne, Bad Breathe, Heart/Stroke Risk Increases, tumors,etc.  Women: Deeper voice, Increased Body Hair, Baldness, Absence of period, heart/stroke risk increases, etc…

3. Watch the video and ask yourself……. Is it worth it????? Steroid videoSteroid video

4. HYDRATION TIPS FOR EXERCISING:  Drinking water or sports electrolyte drink will optimize performance:  Drink 64 ounces of water/day  8 ounces every 20min of exercise  Do you pass the clear pee test?  Eat plenty of fruits / vegetables  Thirst cannot keep up!!! Don’t wait to drink!!!!  Avoid Caffeinated beverages and sugary beverages

5. Daily Healthful Beverage Guideline  Adapted from the AM J Clin Nutr, March 2006

6. NUTRITION TIPS FOR EXERCISING:  EAT PLENTY FRUITS AND VEGETABLES  EAT SOME SALTY FOODS TO STIMULATE THIRST RESPONSE: LIKE PRETZELS  EAT COMPLEX CARBOHYDRATES (whole grain is good)  EAT LEAN MEATS BUT NOT TOO MUCH BEFORE A WORKOUT  AVOID CAFFEINE: COFFEE AND TEA  EAT 3-4 HOURS PRIOR TO EXERCISING  EAT 3 SMALLER MEALS WITH SNACKS IN BETWEEN AND AFTER LAST MEAL: LARGER MEALS IN AM AND LIGHTER MEALS IN EVENING.  DRINK PLENTY OF WATER

7. REST AND RECOVERY: 8 hrs sleep/night Post workout stretch Post workout cool down jog/swim Eat right Hydrate Relaxation time Longer rest between sets if lifting more weight for strength (3 min) Shorter rest between sets if training for endurance (30 seconds)

8. Exercising in the Heat -It takes your body 7-14 days to acclimatize to the heat.To acclimatize you have to exercise in some heat, but it needs to be gradual so you can adjust to it. -If it’s really hot try to exercise or do strenuous outdoor activities in the early morning or late evening. -Be cautious of temperatures about 90 or with high humidity, 75% or greater. -It’s the evaporation of sweat that helps a person cool down. When humidity is high, sweat doesn’t evaporate as easy, making one’s body temperature increase. -Don’t wipe the sweat off, but rather, try to stand in front of a fan or mister to cool off. As the fan dries your sweat, your body temp will go down.

9. Workout clothing for the heat  Cool, mesh, light colors that reflect the heat  Hat / cap to keep heat off your head and shade your face from harmful rays  Low-cut socks

10. Exercising in the Cold  Layer up your clothing with zippers you can pull up and down to adjust as you go  Face the wind first while you are still warm, dry, and energetic  40% of your heat escapes from your head- put on a hat!  Mittens are better than gloves because they allow the fingers to stay together, which aids in staying warm  Plan ahead and purchase hand and feet warmers if you can to put in your shoes and your mittens

11. Additional tips  Protective gear - helmets, shin guards, pads for knees and elbows can really reduce the chance of injury  Reflective clothing at night, especially while walking, jogging, or biking  Exercise in well-lit areas and be cautious about shrubs, fences, etc where someone could hide and assault you.  Carry Mace (they make colored mace now, so your assailant will be easily recognized!!!  To protect knees and one’s Achilles tendons avoid running on banks or uneven shoulders along roads, or even running around in small circles

12. Heard the saying- NO PAIN, NO GAIN?  DON’T BELIEVE IT!  Overexertion signs mean you are exercising too intensely or too long. Signs of overexertion are:  Fatigue lasting a few hours after exercising  Dreading your next exercise session  Nausea or vomiting after a workout  PAIN that persists the next day, not just normal sore muscle pain from overloading a little  Heart rate not returning to normal within 10-20 minutes after exercise