DON'T DO IT!

 Dehydration hurts your performance, and slows your ability to recover for the next workout. Continuing to run when dehydrated can lead to heat stroke and death.

To better understand the dangers of dehydration, let's take a look at what happens in the body when you run on a warm day. First, your body automatically sends more blood to the skin for evaporative cooling, leaving less oxygen-rich blood going to your leg muscles. 

Second, the warmer it is, the more you sweat, and the more your blood volume decreases. Less blood returns to your heart, so it pumps less blood per contraction. Your heart rate must increase, therefore, to pump the same amount of blood. The result is that you cannot maintain as fast a pace on a warm day.

Worst of all, dehydration tends to catch you unawares. If you replace a little less fluid than you lose each day, after a few days you will run poorly but may not know why. Exercise physiologist and marathoner Larry Armstrong, Ph.D., induced dehydration equal to 2% of body weight in runners and observed a 6% decrease in speed over 5K or 10K. That's a 3% decline in performance for each 1% decrease in bodyweight due to dehydration.

It is not unusual to lose 3-4 pounds of water per hour when running on a warm day. At this rate, after 2 hours a 150 pound runner would lose 6-8 pounds, representing a 4-5% loss in bodyweight and a 10-15% decrement in performance. That's about an extra 1 minute per mile. Losing more than 4-5% of your bodyweight, however, could do even more serious damage to your body.

Please take a look at my other website http://www.blogtext.org/mychurch . There you can find more graphics and information to to help your children through their bible study or Sunday school.

Thank you and Take Care,

Debbie.

Working the lower abs

Lie down and place hands under your butt with your back and waist flat on the floor. Raise legs straight up. Push your butt up and lower it down slowly.

You should feel tension in your lower abs, below the navel. Try to make 3 sets of 20 repetitions. Rest for 60 seconds, lying fully relaxed and breathe deeply. Good luck and take care - Deb.

Todays workout has been a little tough due to a recent injury, but only the tough survive, so here is my workout.

Warm up for 10 mins.

100 Abdominal crunches/ Six second abs does the job in half the time. 

100 - Hammer curls (50 each arm) 12 kg

50 - Military Press - Barbell - 25kg

Cardio 400 cals - Exercise Bike.

5 Mile run - REST......

Take the weekend to rest and recover. Take care - Debs

  HOW GRAPHICS PHOTOS ARE MADE.

Thank you to all of you who e-mailed me over the past two weeks wanting more pixel art bodybuilding photo's done, (my e-mail was fit to burst!) -  I can now reveal the most popular bodybuilder!!! 

With 106 votes - Jeramy Freeman was picked as number one followed by a close second with 102 votes - Scott Klein. - 76 votes went to Scott Milne and 54 votes to Mike Dragna. Thank you very much for writing in and asking to see more.   I am more than happy to continue with the pixel art and thank you all for your kind wishes and comments on my work. - God Bless!

- Deborah. x

I've added two more pixel art photo's, I hope you like them. I will be adding more shortly.  If any more of you would like a pixel photo done of your favourite bodybuilder please e-mail me.

Take care.

Debs

I have added four new photos to the halloween folder. - Take care and Enjoy!

-Debs