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UNITED STATES MARINE CORPS OFFICER CANDIDATE |
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-SPLIT LUNGE- With each jump counting as one rep try to do 50 reps in 90 seconds! |
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Athletes need water. Maintaining optimal hydration is important for promoting peak performance and preventing injury. Dehydration, defined as body weight loss of 1 percent or more because of fluid loss, can result in many symptoms, some of which are quite dangerous. These range from headache, fatigue, heat intolerance, and dark urine with a strong odor to more serious effects, including heat cramps, heat exhaustion, and heat stroke. Maintaining adequate hydration can easily prevent these problems. Fluid needs increase with exercise, especially at high altitudes or when humidity is low or temperatures are high. The following guidelines, endorsed by the American College of Sports Medicine, can help you stay hydrated: 1. Two hours before exercise: Drink 17 ounces (or about 2 cups) of fluid. 2. During exercise: Drink 4 to 8 ounces (or about 1/2 to 1 cup) of fluid every 15 to 20 minutes. 3. After exercise: Drink 16 to 20 ounces (or about 2 to 2–1/2 cups) of fluid for every pound lost during exercise; weighing yourself before and after exercise can help you determine your fluid loss. 4. Water is ideal as a fluid replacer, particularly for activities lasting less than one hour. For activities lasting more than 60 to 90 minutes, sports drinks containing carbohydrate or electrolytes may be useful both during and following exercise. Electrolytes and carbohydrate can also be easily ingested through food, in addition to water, following a training session or event. |
THRUSTER AND PROTEIN TIP BOX JUMP AND FAT TIP THIS SITE POWERED BY SPARKY 
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