锻炼时了解自己的极限

[00:00:00] 主持人安珀·史密斯: 以下是来自Dr. 来自上州医科大学的卡罗尔·萨姆斯. 了解中暑疾病的重要事项?

[00:00:10] 卡罗尔·萨姆斯博士: 热痉挛可能是, if you've been out and you've done something that's fairly strenuous, 你已经习惯了热痉挛. 就像夜间抽筋一样, 哪里有肌肉群, 有时是小腿肌肉或小腿肌肉, 他们开始抽筋. 而且非常不舒服. 有时他们会继续抽筋. 他们不会放松. 这就是热痉挛. And really, it occurs because there's an imbalance between body fluid and electrolytes. What you need to do is stop, and you need to drink water or 运动饮料.

这就解决了. 但这不会马上解决. You're not going to just drink and be 就像, "热痉挛 are gone!" Most 就像ly, what you're going to have to do is, if you were running, you're going to need to walk. If you were cycling, and it's bad enough, you're going to have to get off that bike. But that's what you need to do to resolve that situation.

The next two are what we consider more extreme heat illnesses. So, 中暑, and that's when we don't have enough circulation to evaporate that heat that we're building up, 所以, 我们开始失血, 我们的身体体积开始减少.

In terms of "How do I know I'm kind of moving from heat cramps to 中暑?" -- if I would take my pulse, it would be weak and very rapid. Usually when we're exercising, you can feel your pulse. 它又好又硬又稳定. 但由于中暑，它很虚弱. You also might start to experience a headache because you're not getting enough blood flow to your brain, 头晕, 你只是感觉不舒服.

你需要停止锻炼. You need to move to a cooler location, under a tree, somewhere where there's shade. If you can get indoors where there's some type of air conditioning, 那就更好了, 你需要补充水分. You might even need to go to the hospital and get an IV (intravenous fluids) -- kind of depends on how depleted you are.

The worst heat illness is heatstroke, and it is an immediate medical emergency. This is not something where people are 就像, "Should I go to the hospital or not?“因为这是一连串的事件. Basically we have no more heat regulation going on, so we're no longer sweating. 我们的皮肤摸起来很烫. 它不再潮湿了. 核心温度约为104华氏度或更高, and the body does not tolerate that type of extreme temperature. You end up with central nervous system failure, so a person might start to look very uncoordinated. 突然之间，他们站不住了. 他们可能会跌倒. 你的器官开始衰竭了, 肾功能衰竭, and people can progress really quickly from delirium to convulsions to coma. 所以这是紧急医疗事件. 他们得马上去医院. They need to be immersed in cold water, ice, they need immediate fluid, IV immediately.

And you'd be surprised; even highly trained athletes have died from heatstroke. It is really problematic because when it starts, it's 就像 a downhill car. 它移动得很快.

知道你的极限是什么，对吧? 所以，你不能从零开始成为英雄. If I've not been active, I need to know that it's going to be a slow and steady progress. I need to make sure that I'm not dehydrated, and that I'm taking in enough fluid.

这可能意味着如果我出去做一项活动, 我带了水, 运动饮料, 和我在一起, 或者我在路上有可以喝酒的地方. 就老年人而言, it's very important to understand that we lose a thirst drive as we get older. Essentially, what we say is that after the age of 65, almost every adult is dehydrated, to start. So, 如果你已经脱水了, 然后你出去, 而且很温暖, 你在锻炼, 你脱水的风险会更大, 然后, 有点像一连串的中暑病. 这一点非常重要.

I just really think it's always good to carry something with you, some kind of fluid. 你永远不会知道. Especially if you're going to go out, you don't really know how 热 it's going to get. The way we protect ourselves and keep our body temperature low, 主要机制, 是汗水的蒸发. So when sweat is rolling off of us, we are not evaporating. 如果我们没有蒸发, 我们没有冷却, because that evaporation is going to cool the blood that is at the surface.

早上也是如此, 通常太阳较低, 所以没有直接的热量, 而且外面通常更凉爽. It could still be high humidity, but it's cooler, 所以, we are able to evaporate. If it's a 热 day, and there's no wind at all, and it's humid, you need to be smart. 你要确保你有合适的衣服. 我可能想戴顶帽子. 我身上有液体. 我可能想和别人在一起, or I might want to go to an area where there are other people, 我并不是完全孤立的.

一般来说, unless you acclimatize to running at noontime in the summer, 你会遇到麻烦的. 是的, you can see people outside; I see noon runners all the time, 但他们一直在这么做. 所以他们已经适应了训练, and there's actual changes that occur in the body that your body gets used to not producing as much salt-laden sweat. 你倾向于节约. And we're also assuming these individuals are hydrating themselves properly before they go run at noon.

There's a reason why I, personally, run in the morning. 我不太适应热环境. 我在大热天不舒服, 所以 I would much rather get up in the morning before it gets really 热 and just get something done. I'm impressed by those noon runners, but it could never be me.

我们都得听自己身体的，对吧? 所以如果天气真的很热, 我就在外面, 也许我没有很好地补充水分, 我在外面晒太阳, 我可能是在某种沥青路面上跑步, 我开始觉得, 就像, 热, 我开始觉得有点头晕, 我只是感觉不舒服. That's your body saying, "This is not the right situation for you."

你必须听从你的身体. 身体通常会告诉我们, and it's just when we try to ignore our body that we generally run into issues.

[00:06:14] 主持人安珀·史密斯: You've been listening to exercise physiologist 来自上州医科大学的卡罗尔·萨姆斯.