As we enjoy the last few weeks of lovely weather before we get hit by the Dubai heat, we thought we would update you on our plans for the forthcoming months:   

It's tough work getting into a regular exercise routine, and once you're there it's difficult to take too much time off for fear of slipping back into old bad habits. So what happens when you wake up feeling under the weather? How do you decide that sticking to your routine and training anyway will do more harm than good?

When you exercise, your body systems are put under considerably more stress than normal. Your heart rate and core temperature rise, your body starts to burn fuel faster than usual and you lose a lot of water through perspiration. When you are completely healthy, this stress can be dealt with and you are able to gain the fitness benefits you're after. When there is an infection or illness present however, the body is already working hard to clear the pathogens causing the problem. Adding extra stress on top of this (i.e training) can set you back even further in the long run. For example, core temperature will be higher than normal if you have a fever. If you exercise, your core temperature will rise even further and you run the risk of hyperthermia. Adequate hydration is very important in keeping core temperature regulated during this time, and as we know exercise causes an increased loss of water.

Now, sometimes you just have to be honest with yourself, admit that you feel terrible and REST. But sometimes it's not so easy to gauge and I understand this predicament. A general rule of thumb to go by is "the neck check". If it's training day, you're not feeling 100% and the symptoms are above the neck - i.e. slight headache, sniffles, scratchy throat - it may be OK to do some light exercise. Sometimes, the old saying "sweating out a cold" does apply, and a light jog or brisk walk can help to shake a headache or the sniffles, but usually only when the symptoms are very light. Start off with an easy warm-up for 10 minutes and then stop. If you're feeling worse I would recommend that you take the day off. If you're feeling good, feel free to continue your session but take it easy. If the symptoms you're feeling are below the neck - fever, coughing, stomach cramps and/or achey muscles - rest. It's better to take a couple of days off to fully recover now then to push yourself through training when you're not as strong as usual, cause yourself injury and prolong or worsen sickness.

Being fit and healthy isn't just about going to Run Club or joining Boost class or Storkfit, it's about looking after your body and having a good balance of activity and rest. There really is no positive to dragging yourself out of bed and pushing through your favourite class only to hate every second of it. Don't be afraid to take the day off if you feel your body needs it - It will thank you in the long run and you'll be able to continue enjoying your training sessions sickness-free.

In this month's issue of WH&F, you can read about the benefits of working outdoors, get some tips on how to get through the dreaded Easter chocolate season temptation-free,  get the low down on working outdoors and read a great article on working out with your mates featuring Toa Dubai Ladies Rugby Team, the most succesful ladies team on the league, who also happen to be proudly sponsored by Urban Energy Fitness.