Skin Fitness

Here is a basic skin fitness routine or every exerciser, plus specific advice or the most common sports.

Before Exercising. Cleanse your face and neck, where skin is most sensitive, with a gentle cleansing lotion plus water (if you're wearing makeup, use a creamy cleanser to remove it first). Rinse well with splashes of warm to cool (not hot) water. If you have long hair or bangs, tie your hair back or use a headband to keep hair off your face. Sweat "trapped" against skin by hair is a common cause of post exercise skin breakouts, so always keep rubber bands and barrettes on hand.

Don't use a harsh astringent before exercising. Your natural skin oils can actually act as a buffer between the acid content of perspiration and sensitive skin layers. So save the astringent or toner for post workout cleansing.

Exercising Outdoors. Always apply a moisturizing sunscreen whether your skin is oily or dry. The sun is the most dangerous element we encounter, so always take time to protect your skin before heading outdoors. If you'll be exercising in cold or windy conditions, let the moisturizing sunscreen "set" for five minutes, then reapply another skin protecting layer. In summer, always use the highest sun protection factor you can find which means at least SPF 15 (today, you can find lotions as protective as SPF 23 to 30+, some formulated especially for the face).

Exercising Indoors. Gyms usually have a high humidity factor. Even though this may feel a bit uncomfortable at first, be thankful, for the humidity will "hold" moisture in your skin and lessen the irritating and drying effects of perspiration (if you have a history of breathing problems or allergies, however, check with your doctor before working out in a hot, humid gym). Unless the air inside the room you'll be working out in is very dry, start your workout with freshly cleansed skin and apply no moisturizing oils or creams. If you work out in a very dry, overheated city apartment, consider installing a humidifier, or apply a lightweight moisturizer before exercising.

During Exercise. If you perspire heavily, keep a towel handy to patnot rub some of the sweat away. If your skin is very oily and prone to breakouts of any kind, arm yourself with several cotton balls dipped in cleansing lotion to wipe the perspiration off your face. If it's a hot day, also keep a tube of sunscreen handy and reapply it every fifteen minutes or so; the second that it takes will not interrupt the pace of your exercise session and will be of real benefit to the long term health and youthful appearance of your skin.

Post workout. Finish every exercise session with a cool down, doing several minutes of stretching and gentle flexibility boo sting moves to calm pumped up muscles and give your body a chance to rid your muscles of excess fluids and wastes. (Contrary to what most of us were led to believe, the biggest boost to flexibility is achieved by doing your stretching after aerobics, when your muscles are truly warmed up.) After you’re cool down, head for the shower and turn up the warm (not too hot or cold) water. Don't overlook all important cleansing spots such as shoulders and back, where sweat can pool under clothing and cause breakouts later on. If you like the tingly clean feel of a cleansing sponge, body brush, or loofah, now is the time to use one but never on blemished or irritated skin areas, and never in a harsh rubbing motion. Never use a loofah or deodorant soap on your face; instead, use a cleansing lotion formulated for your skin type, or if your skin can tolerate it, a grainy cleanser.

Shampoo your hair after every exercise session; this is the time when it's a special pleasure to use a scented shampoo. For last minute invigoration, try a cool head to toe rinse off, then wrap your body in a big, fluffy towel and pat don't rub skin dry, dusting your skin with a fragrant talc afterward. As the final step, lavish a rich, creamy moisturizer (perhaps a body cream in your favorite fragrance) on legs, arms, shoulders, and elbows, plus a lighter moisturizer on face and neck. Then it's time to reach for a tall, cool glass of water or fruit juice (or a mineral water and lime juice "cocktail" spiced with a sprig of fresh mint) to replenish needed body fluids. And take a few minutes to put your feet up and congratulate yourself for an effort well spent.

Remember that where there's perspiration, there's evaporation and loss of vital body fluids. Since more than 50 percent of our bodies are made up of water, the water you lose during exercise needs to be replenished. Give your body a head start by drinking one or two glasses of water, fruit juice, or unsweetened vegetable juice before exercise, and take a water or juice break (try fruit juice diluted with an equal part of water) midway through your workout, more often if it's a particularly hot day. Even the most highly trained marathon runners stop for liquid refreshment at water stations placed throughout the course. Follow their example and don't wait until you feel thirsty to replenish fluids; our bodies' thirst mechanisms actually lag behind our need for fluids and don't kick in until we're getting dangerously low. Drink before you become thirsty and you'll have more endurance and a safe , more pleasant workout.