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Bodytalk
Question: I'm a very fit person. Am I still susceptible to altitude sickness? What’s up with
altitude sickness?Answer: Yes. Being physically fit provides no protection from altitude sickness.
A study carried out at the Colorado Altitude Research Institute found that people at both extremes of fitness seemed equally vulnerable to the ailment.
Altitude sickness develops because there is less oxygen in the environment at higher elevations. Therefore, less oxygen reaches your body's tissues, which prompts an accumulation of fluid in the brain and lungs. This fluid build-up can cause headaches, shortness of breath, nausea, dizziness, fatigue and disorientation.
Altitude sickness usually arises from too rapid a climb. If you do develop symptoms, take it easy for a day or two. If that doesn't help, or if your symptoms are severe, descend the mountain. Then spend the night at a lower altitude. This will help because what's most important in preventing symptoms is the altitude at which you spend the night.
Don't ignore symptoms of altitude sickness. In severe cases, the extra fluid in the lungs or brain keeps building up and can cause death.
Also don't drink alcohol if you're susceptible to altitude sickness, because it definitely aggravates it.
There are specific medications available that help with altitude problems. If you're prone to altitude sickness, or if you're a new trekker, you may want to get a prescription filled before your next trip to the mountains.
Q: What is the proper way to do a low pulley cable fly? I must be doing it wrong, because after I complete my sets my shoulders really hurt.
A: The low pulley cable fly is a good exercise for the chest, if done properly. As with all exercises, there is a biomechanically correct way to perform the movement.
In a low pulley cable fly, stand with your feet hip-width apart, the pelvis in a neutral position.
Take a pulley handle in each hand, allowing the resistance of the weight to extend your arms at your sides. This will place your hands, which are facing foreword, about 20 inches from your outer legs. With your arms nearly straight (just a slight bend in each elbow), slowly raise both pulleys toward the front of your body, in an upward curving movement, until your hands are at eye level. As you're pulling the weight up, flex your chest muscles.
When you reverse the movement, returning to the starting position, do so slowly and don't allow the cables to jerk your arms. Exhale as you pull up and inhale as you lower the weight. You must use an appropriate weight, an amount that allows you to perform all your sets without compromising proper body mechanics.
Q: Can you explain how "rate of perceived exertion" works when monitoring the intensity of aerobic exercise?
A: In determining how hard to exercise, rate of perceived exertion is a useful back-up or alternative to heart rate monitoring. Rate of perceived exertion is assessed on a scale of 0-10. The numbers rate the feelings caused by exertions. Zero would be nothing (no exertion) through 10 (very strong).
Anything above a 10 is so intense that you're no longer working aerobically. For general fitness, keep your rate of perceived exertion between a 3 and 7 during exercise.
It can be used by people at all levels of fitness, from seasoned athletes to those just starting their first exercise routine.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.