Your health: Hot weather workouts

Beat the heat

“Less does more.” That’s the message in the July issue of Runner’s World’s guide to maintaining your workout through the dog days of summer, The Washington Post says.

Instead of lamenting the humidity or your lack of time, the magazine advises using summer as an excuse to streamline workouts.

Tips, which are geared for runners but can apply to athletes across the workout spectrum, include “Go Fast” (increased pace, shorter workouts) and “Get Consistent” (important advice regardless of the weather).

Fitness APPs

Runners, grab your smartphones. The popular fitness app Nike+, long available on Apple’s iOS devices, is now available for Android users, too, says The Washington Post. Nike+ uses GPS technology to track distance, pace and time, and provides run summaries.

Like a running buddy, coach and cheerleader rolled into one, the app also challenges users to beat their personal bests, provides in-run audio feedback at each mile and shares workouts on social networks. For extra motivation, Nike+ will stream “cheers” from your Facebook friends in addition to music.

Help yourself, too

Addiction harms individuals, as well as their families and friends. Substance abuse can lead to family disintegration, school failure, domestic violence and child abuse, according to Harvard Medical School. If someone you love has a problem with addiction, there are some things you can do to help:

Take care of yourself: Seek out the people and resources that can support you. Keep in mind that you are not alone, and try to remain hopeful. Practical help is available in your community.

Speak up: Express your concerns about your loved one’s problem in a caring way.

Don’t make excuses: Don’t make it easier for your loved one to use the object of addiction by lying to protect him or her.

Don’t blame yourself: Remember that you aren’t to blame for this problem and you cannot control it. Allow the person to take responsibility.

Be safe: Don’t put yourself in dangerous situations.

Step back: Don’t argue, lecture, accuse or threaten. Try to remain neutral.

Be positive: Remember that addiction is treatable. You may want to learn about what treatments are available and discuss these options.

Take action: Consider staging an intervention.

Focus your energies: Encourage your friend or family member to get help, but try not to push.

Remember that the only person you can change is yourself. Don’t hesitate to use available resources.