Tips to Avoid Overexertion
by Nan Kappeler (topic expert: fitness)

The news stunned the sports world. Steve Larsen, a-39-year-old accomplished endurance athlete died suddenly last month during an organized running practice in Oregon. The former professional cyclist, and teammate of Lance Armstrong, took up triathlons several years ago, qualifying and competing in the prestigious Hawaii Ironman.

A heart attack was immediately ruled out, as well as a blood clot as a cause of death for this father of five. Steve's brother said he had been having breathing troubles the past few weeks and was unable to finish workouts.

Unfortunately, this isn't the first time we've heard of an athlete who has become a victim to exertion. Several years ago, I wrote about George Wright, 63, a world-class triathlete who died during a strenuous bike ride. Too often we hear of athletes, both newbie and elite, dying during exercise. Often, there were warning signs -- a pain in the chest, shortness of breath, dizziness or unusual fatigue. Sometimes we think if we can just "work through the discomfort," all will be well.

While many of us won't be engaging in grueling triathlons, or competing in a professional bike race, we can still learn from what has happened to Steve, and many other athletes. Our bodies can only be pushed so far. The fittest have limits -- and so do recreational exercisers. For some of us, it may be a two-mile walk at a brisk pace, for others training for a marathon. The point being, we all need to listen to our bodies, and understand warning signs.

An annual medical physical exam is always a good idea, but being aware of our body's physical condition on a daily basis can help to avoid serious problems. Use the following tips to help monitor your daily workouts. Always consult your physician if you experience any unusual symptoms or have any questions or concerns.

1. Purchase and wear a heart rate monitor. For as little as $30, this small device can keep you in tune with your heart rate at all times. By wearing a strap around your chest that transmits your heart rate to a watch, you can easily make changes in your workout to either increase or decrease the rate. During warmer weather, it is especially important to monitor heart rate, as heat can add stress to the heart.
2. Drink plenty of water throughout the day -- not just during exercise. Good hydration, especially in the summer months is especially important to regulate body temperature. Dehydration can lead to dizziness, fatigue, heart exhaustion and potentially heat stroke.
3. Know your family cardiac history. According to Dr. Greg Thomas, a triathlete and cardiologist with the Mission Internal Medical Group in Mission Viejo, California says looking at your family health history will help you to determine if you are at risk for cardiac problems. If you have a history of heart problems, consider a stress test prior to engaging in exercise.
4. Regulate medications. Understand how the medications you take react during exercise and their possible side-effects. Some drugs advise avoiding sunlight, while others may increase or decrease your heart rate. Consult your doctor if you are on medications that may be effected by increases in heart rate and body temperature. This includes over the counter drugs as well as prescriptions meds.
5. Be safe. Exercise with a friend or group and carry an identification card noting an emergency contact and any medications or allergies. Another person may notice a change in your walking, body posture or speech during activity. If an emergency should arise, emergency information can save time, and possibly a life.

By understanding possible warning signs of over-exertion or undue stress to the body, we can continue to enjoy a regular fitness program. Knowing when to work harder, and when to stop and rest will allow long-term benefits without injury or incidents.