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Alpha Male Nation | January 16, 2018

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Training in Heat Makes You Better Athlete - Alpha Male Nation

Summer Heat Training Can Make You a Better Athlete

Summer Heat Can Make You a Better Athlete

 

When training, most people prefer comfortable places and temperatures, thinking they can get better results this way, while they protect their health. According to a new study published in Frontiers in Physiology, training in the hot summer temperatures can have incredible benefits for those who want to work out. It increases endurance and helps you overcome some limits you thought they were impossible to exceed.

Individuals that want to improve their physical performance can fully benefit from heat training, especially if they are in a good shape and used to intense workouts. Whether you want to be able to train a longer period, to sweat better and to eliminate toxins from your system or exercise faster and improve heart rate, all you have to do is to adapt your body to high-temperature conditions of training. There is no better time than the sunny summer days when most of the people prefer to hide in air-conditioned rooms and stay away from the heat.

We know that exercising above sea level allows you to work out faster for a longer period. This happens because your body needs to increase the number of red cells to adapt the lower content of oxygen present in the atmosphere. Now your heart needs to pump an increased amount of blood with each beat, which also increases the amount of blood you are able to deliver to your muscles.

The participants of the study biked in a heated room to 104 Fahrenheit degrees for 60 minutes at a light intensity. The cyclists see an improvement in their resistance as if they were training above sea level. As the study shows, heat determines our body to produce more red blood cells but also convince our heart to send more blood to the surface of our skin, which disperse the heat.

Even though scientists still need to conduct research, the information specialists have so far is extremely encouraging. Training in the heat helps athletes to be fitter and increase their performance. Some specialists consider it is better to train in the heat than at high altitude because it will not affect the speed. It is known that training at high altitude may increase endurance, but affects speed, while training in heat has no negative influence on speed.

People who have tested the benefits of exercising in the heat are happy with the results and see it as a more effective alternative to training at high altitudes. This is the reason we see more people who renounce to train in the mountains and prefer to do it at sea level, even if this means they are exposed to high temperatures. Once they get used to, they impress with high strength and good results in training.

 

Tips for working out safely in the heat

Taking some safety measures will allow protecting your health, while you can train accordingly and achieve the performance you desire. It is useless to work too much, spend too much on training, exaggerate to heat exposure, and drink fewer fluids. All these will only cause you health problems and will slow down your training process, which means you will need more time until you will be able to reach the level you want so much.

Whether you train in the heat or at high altitudes, it is important to maintain your safety. There are some things to consider when you train in the summer heat, such as 101 number of degrees Fahrenheit you need to elevate the core body temperature. In addition, it is recommended to maintain this elevated core temperature while you heat training for about 60 minutes. This way you can be sure to increase your performance and get the best of your heat acclimation training.

Even though it is safe to train in the heat, you don’t have to exaggerate when elevating your core body temperature, because it can make you pass out. This won’t help you achieve greater results and it is better to know your limits and avoid these situations. When you do your workouts in extreme conditions, you will sweat more and eliminate more fluids, which mean you need to replace the fluids you lose. This can be easily done by consuming 16 to 24 ounces of water in a couple of hours, before working out in hot temperatures, according to Dr. Bryant.

He also recommends consuming another six to eight ounces every 15 to 20 minutes of your training. If you are one of those, people who don’t sweat enough and overheat easily, use a water spray bottle when the humidity is low. Most importantly, give your body time to adjust to high temperatures. It needs about 10 days to acclimatize completely to the heat and when it does, it will sweat more and reduce the electrolyte concentration of the sweat, to help you maintain a safe core body temperature.

Keep in mind that training in the heat is more difficult than training in temperate condition, which means you need to know when to stop. Sometimes your body gives signals to let you know it is time to stop but make sure it is not too late. Exercising in hot condition can lead to heat exhaustion or heat stroke, which are both conditions you need to prevent. Another thing you should take into consideration when exercising in heat is how you dress. Wear light-colored clothing and avoid dark and heavy clothes, because they attract heat and in increase your body temperature.

Nevertheless, choose and effective sunscreen and apply it every time you train under the hot rays of the sun. A sunscreen will protect you from UV rays and allows you to train safely, avoiding the unpleasant sun rays effects, which can lead to the appearance of different skin conditions.

It seems difficult to get the desired results. You need time to adjust, especially if it is the first time when you train in the heat. The first time when you run in the heat can be a very unpleasant experience, but consistency is the key to success in your situation. This doesn’t mean you have to exaggerate and exhaust your body. You must have patience, and soon your body will react differently when practicing at high temperatures.

 

The advantages of training in the heat

Training in the heat offers you the great advantage of increasing the effectiveness of exercising. Working out in the heat could be more beneficial for you than spending the same time to exercise in a comfortable environment. Because sweating improves the process of detoxification, it helps eliminate better toxins through the skin. According to one study, sweat can help eliminate trace amounts of arsenic and mercury from the body, elements that are not easy to remove from the body.

Studies show that people who train in heated conditions, 2-3 times per week for 20-90 minutes can decrease heart rate, improve the effectiveness of exercising, increase the consumption of oxygen, lower the core temperature of the body when sweating starts, and increase the volume of plasma. As a result, you will be able to improve your performance, no matter the temperature.

The advantages of working out in the heat come after our body is accustomed to high temperatures. Once you are familiar to train in the heat, you will see how your body begins to sweat earlier and how you will sweat better, at a faster rate. By better sweating, you will notice a better cooling, which allows you to maintain proper skin and core temperatures. Also, you can prevent premature fatigue and hyperthermia, by taking things slow and allow your body adapts the heat conditions of working out.

Once you acclimatized to train in the heat, your cardiovascular functions will improve. Therefore, you will experience a decrease in heart rate and an increase in plasma volume, as well as a better blood flow. An increased level of plasma is important for increasing the amount of blood available at the surface of the skin, which allows the heat to dissipate.

We hate when we get tired soon after we start our training and our heart rate goes crazy. Sometimes this happens just because we do everything wrong and we try to overcome our limits. We need to take things slow, especially if we are not in the greatest shape and we are not used to heating training. Taking things slow and giving, our body time to adjust will help us get better results in the long term. It doesn’t matter if we exercise in heat conditions to lose weight or just to become a better athlete. Taking things slow will help us get exactly what we want and improve our performance.

It is true that we need more research to know all the benefits that heat workout has to offer, but the information known so far is quite compelling. As people train at high altitude is offering a great advantage, training at the level of the sea, but in heated conditions is even more advantageous, which is perfect for those unhappy with the results they receive by working at high altitude.

 

Possible medical risks of training in the heat

It is true that working in heat is safe, but if we don’t do it properly, it can affect our health. Drinking insufficient water while training in hot and humid weather leads to dehydration and raises fast the core temperature of the body. This can cause heat exhaustion or heat stroke. The first is an illness caused by exposure to high temperature for several days, as well as by an unbalanced fluid replacement.

When heat exhausting appears, it produces heavy sweating, fatigue, headache, nausea, vomiting, dark urine, cool and moist skin, weakness, dizziness, or muscle cramps. When you are a victim of heat exhausting, you may notice a slow pulse rate and if you don’t treat it, it leads to heat stroke, which is a serious heat-related health problem. At this stage, your body temperature can rise to 105 degrees Fahrenheit or even higher in just 10 to 15 minutes.

When heat stroke appears, it can lead to an increased body temperature, seizures, unconsciousness, rapid, and weak pulse as well dry and hot skin. Less serious problems related to heat are heat syncope and heat cramps. Heat syncope causes nausea, headache, dizziness, tunnel vision, and fainting. When you experience any of these symptoms, it is recommended to go to shade area, elevate legs, and hydrate well enough. Heat cramp is frequent in the calf and appears during and after the exercise. What you can do when it appears is to stop activity, hydrate, and apply pressure on the affected area.

It is usual for heat illnesses to appear in individuals who are less fit. Persons, more fit present a better resistance when exercising in the heat, because they adapt better and faster, but also sweat more and get great results. We can prevent these heat-related illnesses if we work out carefully, starting with baby steps. In the end, we will be able to achieve the performance we want it, but safely, with no difficulty or health problem.

The good thing is that people who want to increase endurance, exercise faster, and improve overall performance when training, can benefit a lot from exercising in the heat. The summer days are perfect for training, such as for running. Combining your body needs and ability to work out together with certain limits that you want to overcome and a healthy strategy to exercise at high temperatures will help you reach the best performance.

Training in heat may be a way that will help you can increase your body strength and become a stronger athlete, with a better mental strength because you will have to overcome the moments when you feel the need to quit, but without exaggerating and without exhausting yourself. Nevertheless, it is much more enjoyable to train outdoors, even if it means to bear the heat of hot summer days.