Feeling The Heat!

[Written by Peter Nielsen].
Temperatures are rising and it is important to remember that exercising in hot weather can put additional stress on your body. If you don’t take care when exercising in the heat, you can endanger your long-term health.
You may want to tweak your workout to prevent heat-related problems such as heat stroke or heat cramps while keeping active. Here are a few important pointers to keep in mind:
• Drink Water. We sweat more when the temperature’s hot, especially when working or exercising in the heat. You also burn more calories working out in hot weather due to the extra cardiovascular effort required to cool the body when blood is pumped to the skin — this results in increased perspiration. It’s important to drink water to replenish the fluids lost by any excessive sweating.
• Acclimate. Give yourself time to adapt to the heat and take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
• Eat regularly. Your appetite may be reduced on hot days, so try eating 5-6 small meals throughout day. Eat a lot of fruit and vegetables, they’re in season and nutritious.
• Watch the humidity. There may be days when it’s just too hot and humid for you. Heat combined with humidity increases the risk of a heat-related illness, so consider other exercise options when temperatures spike.
• Avoid the midday sun. Plan your outdoor sessions before 10 a.m. and after 4 p.m.
• Know your medical risks. Some medications or medical conditions may increase the risk of a heat-related illness. Talk to your medical adviser about precautions!
However, there is new, very interesting research being done on heat and fitness. A recent study from the University of Oregon followed the performance of twelve extremely high-level cyclists over a 10-day training period in 100-degree heat. The participants included 10 men and 2 woman and had a 2-day break during the program. A control group followed the same exercise regimen in 55-degree room. Both groups worked in the same humidity — 30 percent humidity.
The findings? The cyclists who worked through the heat saw a 7% improvement in their performance, while the control group showed no improvement. Additionally, the group that worked out in the 100-degree heat not only acclimated to the heat, they also improved their performance in cooler weather.
It’s a fine line, pace yourself, be mindful of your environment, and have fun with it!
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From a Game to a Sport

The Evolution of Pickleball
Bainbridge Island is a small city in the Pacific Northwest. A short ferry ride from the rolling forests and mountains of Washington, it’s known for its beautiful geography dotted with beaches, bluffs, lagoons and dunes. What is less commonly known about the island is that it’s the birthplace of pickleball; an outdoor game that is easy to learn, fast-paced, and highly competitive. Fun for players of any age, pickleball has been growing in popularity since its inception in 1965.
Originally played using a lowered badminton net, table tennis paddles, and a perforated ball, pickleball is a game of volleys where points are earned by forcing one’s opponent to fault. A fault is committed when the ball goes out of bounds, smacks into the net, or is volleyed from the no-volley zone (a 7-foot zone on either side of the net). The server has to serve diagonally to their opponent, and each player must let the ball bounce on their side of the net once before beginning to volley. Only the server can score on a fault, otherwise the opposing player becomes the server. Pickleball courts are 20’x44’, and the game can be played singles or doubles. The more, the merrier, right?
Although pickleball continues to grow in popularity, some basic problems exist with widely-used equipment. Many companies still use repurposed balls with inconsistent holes that quickly lose their shape. Often times, paddles are made and decorated with stickers and vinyl which create an uneven, unreliable surface. Fortunately, the ‘Pickleball Now’ equipment line from Escalade Sports is addressing these issues and setting a new standard of quality. “The core of our mission is to actively grow the sport through innovation,” says Eric Marvin of Escalade Sports. “We’ve engineered a whole line of equipment to bring a new level of consistency and reliability to the game.”
TNT Pickleballs have increased weight and smaller holes to decrease wind interference, optimal for playing outdoors. Indoor Pickleballs are designed for better balance, flight, and bounce. In addition, a variety of different paddles offer players more options when it comes to hitting-surface size, weight, and handling. For example The Edge carbon-fiber paddle is ultra-lightweight and sturdy for more powerful, controlled hits, while The Classic Lite has an edge guard for durability and a larger surface area for a more consistent hit. Additionally, each paddle is designed using a digital printing process for a clearer image and smooth surface that won’t peel or warp. Every product in the Pickleball Now line is manufactured to perform better and last longer than generic equipment.
It’s clear that pickleball has come a long way since ’65, having attracted hundreds of thousands of players (and counting). Whether you’re at the park, the beach, or the YMCA, it’s the perfect game for fast-paced fun, old or young. Be the first to bring the game to your backyard or school’s playground and see why pickleball is standing the test of time.
Looking for a place to play?
Check out www.usapa.org, where you can find indoor and outdoor pickleball facilities in your area, as well as apparel and helpful videos. Learn more about the game, or if you’re experienced, look up tournaments near you. Join one of the fastest growing sports in America!
-Fun For All Ages
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Playing Dental Defense

Tooth and gum injuries are painful, expensive and debilitating. An advanced mouthguard is a must for gridiron warriors.
Football is America’s favorite sport, but it’s also a demanding one. The high level of physical contact requires the best in protective gear, and given the sensitivity of the mouth and jaw, a premium mouthguard is essential.
Most adults have experienced a tooth-jarring impact. A solid bump on the chin or smack to the jaw can generate tooth contact that causes pain and chipping. But even an impact elsewhere on the body or a sudden jolt can lead to violent teeth clenching and possible injury. That’s why the mouthguard is a critical piece of gear for football players and other athletes.
“Safety, specifically the protection of the teeth, jaw and gums is and will always be the primary driver in the mouthguard category,” said Jeff Padovan, CEO of Bite Tech, exclusive licensee of Under Armour mouthwear.
A bit of history
Most sports historians believe that mouthguards fashioned of tape, wood or another material were first used by boxers. Early in the 20th century a number of dentists developed mouthguards fashioned of rubber and fitted to the teeth. By 1930, they were used by most pugilists.
Football players didn’t catch on as quickly, and through the ‘40s and ‘50s dental injuries constituted almost half of all gridiron injuries. But mouthguards made from pliable materials that allowed for normal conversation and fit unobtrusively began to take hold, and by the 1960s they became mandatory in high school football. Today, they’re universally used in almost all contact sports.
Today’s premium products
Modern mouthguards have come a long way from early designs. Bite Tech’s Under Armour ArmourShield™ and ArmourShield Flavor Blast mouthguards are made of a patented polymer that shrinks in place for a secure fit. Both meet NFHS® rules and are available in two sizes: a youth size for up to age 11 and an adult size for 12 and over.
The ArmourShield and ArmourShield Flavor Blast are “convertible” products, and can be worn with a strap or strapless. Each package contains an ArmourPlate insert to deliver improved strapless protection and a removable strap should an athlete prefer to tether the mouthguard to the helmet. All ArmourShield styles feature patented Bite Flex technology, which absorbs energy on impact.
The ArmourShield FlavorBlast model safeguards your smile and leaves a good taste in your mouth. Each color is loaded with long-lasting flavor, so your young athlete won’t want to take it out. That’s a big plus for parents who can’t remind their offspring to put that mouthguard back in when the huddle breaks.
Football can be character building. It’s a challenging sport, and excellent physical conditioning is a must. But so too is having the right protective equipment. Dunham’s sales consultants are football savvy and prepared to make sure your youngster is well equipped and ready to take the field.
-Laces Out
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