The required frequency is 3-6 days per week, at an intensity of 60-85% of maximal effort, for a time or duration of 15-45 min- utes, and specifically utilizing an exercise that involves a large amount of muscle mass. The exercise intensity can be associ- ated with an exercise pace, a measure of oxygen consumption, or heart rate.


The


Register online for the


heart rate is the easiest to monitor and max- imal heart rate can be estimated as 220- age. Heart rates of 60-85% of this maximal rate will provide the fitness stimulus for a car- diovascular workout. Cardiovascular fit- ness will be important for the band member when try- ing to maintain a marching cadence and during show performances (pre-game, half time) that require sus- tained exercise intensities and movements.


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Muscle strength and endurance is developed through weight training or resistance exercise. Without excep- tion, all sport athletes have incorporated muscle and strength exercise programs into their training regi- men. For the band member, this type of exercise is important to provide the muscle tone that is necessary for posture, instrument carriage, lifting and lowering the instruments, and various show movements


Pre-season conditioning will also promote adapta- tions that will allow the band member to tolerate the heat stress provided by both temperature and humid- ity. While some of these adaptations can be devel- oped in a cooler environment or workout facility, the heat acclimation changes are more pronounced when exercise is performed in a heated environment. These temperature acclimation changes occur within the first three days to 14 days of exercise in the heat. The most significant changes include an increase in blood volume (initial 3 days) and improved sweating response for evaporative cooling.


The increased


blood volume allows the band member to perform exercise tasks at a lower heart rate which indicates a lower cardiovascular strain. It is also during this ini- tial three days that the band athlete is most prone to heat-related illnesses. For band directors, it is impor- tant to encourage their band members to precondition prior to band camp, provide numerous hydration breaks especially during the initial practice days, and to keep a watchful eye on their members for signs of heat illness.


These heat illness symptoms can


include, but not limited to elevated core temperature, dizziness, mental confusion, and muscle cramps.


This threat to thermoregulation can be further impaired with increasing levels of dehydration. Dehydration will promote increase in core tempera- ture and heart rate which can lead to a rapid onset of fatigue. The marching band performance can be fur- ther challenged when as little as 2% level of dehy- dration can reduce the band member's ability to per- form motor skills.


Not only is there a thermal challenge from the envi- ronment, but the active band member must also be able to dissipate the heat produced as a result of mus- cular work. During exercise, evaporative heat exchange can account for nearly 60% of the total heat loss. Clothing, especially the restrictive type of clothing worn by many band members, can impair this heat transfer mechanism which leads to greater heat storage and increasing core temperature in the band member. In contrast, a great amount of exposed skin can result in substantial heat load as a result of radiant heat waves that can be transferred from both solar rays and hotter surfaces in the environment. As a result, some band programs have modified their clothing uniforms to coincide with the heat stressors on game day.


The final recommendation that can impact a band member's performance is proper nutrition. Remind the band members that they are "band athletes" and they must have the proper nutrition and fuel to per- form their physical and musical performance tasks. Prior to the band season and band camp, a planned program for cardiovascular fitness, muscle strength and endurance training, and an adaptive period for heat acclimation are essential. During the band marching practices and performances, band athletes should maintain adequate hydration, and proper nutrition for health, safety, and improved band marching performances.


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