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Many people look forward to summer temperatures after several months of winter cold. People like to get outside and become more active as the temperature rises. As summer approaches, it becomes important to become acclimated and be adequately hydrated to avoid heat illness. This document will discuss physical adaptations to heat, hydration, and heat illness with treatment if necessary.

For best fat burning results, cardiovascular target heart rates should be used. To determine a target heart rate for an apparently healthy person with controlled risk factors and not using any medication that affects heart rate and dynamics will use age predicted maximum heart rate or APMHR to determine the best cardiovascular target zone. APMHR is two hundred twenty minus age. Sixty to eighty percent of this the aerobic energy system burning fatty-acids and carbohydrates. At eighty to ninety percent, the subject is burning a combination of protein and carbohydrates.