Training in the Heat: Why You Should and How to Do It Safely

[samgraves82]

PER ISSA BLOG:

Benefits of Training in the Heat
Studies have found that exercising in the heat helps improve athletic performance. This is especially true for endurance athletes.

For example, the University of Oregon conducted research on 12 highly trained cyclists. Each participant’s performance was assessed before and after a 10-day heat acclimation program. After this acclimation period, the participant’s performance improved by seven percent.

These improvements transfer to those who also work out in cooler weather conditions. How?

According to the researchers, heat acclimation helps the body learn how to better control its core body temperature. This is critical in both cold and warm settings. Acclimation also improves skin blood flow and expands blood volume. This makes it easier for the heart to pump blood where it is needed most.

Potential Consequences of Unsafe Training in Hot Conditions
Although training in the heat offers some benefits, it does have drawbacks too.

The Mayo Clinic reports exercising in a high temperature environment can sometimes result in heat-related illness. The most common illnesses include:

Heat cramps – These are painful muscle contractions. Though caused by excessive heat, they can also occur when body temperature is normal.
Heat syncope – If the client feels lightheaded or faints due to high heat exposure, heat syncope may exist.
Heat exhaustion – This occurs when the body’s core temperature approaches 104 degrees Fahrenheit. Symptoms of heat exhaustion include nausea, vomiting, headache, and clammy skin.
Heat stroke – If the core body temperature exceeds 104 degrees, heat stroke can occur. This results in feelings of confusion, heart rhythm issues, and vision problems. Immediate medical attention is necessary to help preserve the brain and organs. If untreated, death can result.
Heat stress and heat-related illness are a major concern. Reduce this concern by helping clients acclimate to the heat and humidity common in summer training sessions.

The Importance of a Heat Acclimation Training Program
Research reveals that the human body goes through certain changes when exercising in a hot environment. Our core body temperature increases, first rapidly then at a slower rate. Metabolic rate increases as well, especially in heat stress conditions. Blood flow is altered to transfer the heat from our internal body to our skin, where it is released via our sweat. These changes are necessary to help prevent the body from overheating.

Though the human body is good at adapting to warmer climates, heat acclimation training improves this response. This enables clients to exercise more safely in hot environments. It also improves their performance. What does an effective acclimation program look like?

Creating an Effective Heat Acclimation Training Program
A study on endurance athletes found that, for those not acclimated to the heat, high intensity exercise increased fatigue and weakened performance. Therefore, a lower-intensity workout regimen is recommended. At least until the client becomes used to the heat and humidity.

Another piece of research noted that 6-7 high-heat exposures are needed to improve adaptation. Each one should be at least 30 minutes in length.

If you live in an area that is not particularly hot or it isn’t summer, there are a few ways to add heat to an exercise session. These include using a sauna or working out in heated water. Wearing multiple layers of clothing will also raise the body’s internal temp.

Some gyms and fitness facilities have an athletic chamber. This is a room that enables you to raise the heat and humidity to specific levels. You might also find these rooms at universities and colleges.

More Tips for Safely Training in the Heat
Yes, heat acclimation helps boost performance. But its number one goal is to help clients avoid heat illness, heat exhaustion, or heat stroke. Here are a few more safety tips that will help too:

Drink lots of water. Dehydration occurs faster in hot environments because heat increases sweat rate. This makes hydration critical when exercising in hot weather. Harvard University suggests consuming 2-3 cups of water per hour if you’re sweating a lot.
But don’t overdo your water consumption. It’s also important to note that you can drink too much water. This is called water intoxication and reduces the sodium in the bloodstream. This can cause headache, nausea, and vomiting. In severe cases, blood pressure rises, it’s harder to breathe, and the client feels confused.
Consume sports drinks for lengthy trainings. During longer workout sessions, water may not be enough. Because your sweat contains many chemicals and salts, these need replacing. In this case, sports drinks can replenish the electrolytes lost via excessive sweat. Sports drinks also supply a limited level of carbohydrates. This gives your body the energy it needs to continue to work out.
Avoid exercise during extremely high temperatures. If you live in a place where extreme heat is common, exercise when it’s a bit cooler outside. This limits the likelihood that you’ll suffer a heat illness. What’s the best time of day to exercise in this type of environment? Either early in the morning or later in the day.
Pay attention to the humidity. When it is both hot and humid outside, the body responds differently than in dry conditions. Specifically, humidity increases your sweat rate, which impacts your hydration. The Cleveland Clinic suggest not exercising if the humidity is over 80 percent and it’s 80 degrees or higher.
Wear the right clothing. Your body must be able to sweat to better control its internal temperature. Lightweight clothing assists with this. Wearing clothing in lighter colors is preferred as well since they don’t absorb as much heat as dark colors.
Monitor your heart rate. Heart rate increases 10 beats per minute for every degree the body temperature rises. So, wearing a heart rate monitor helps clients better identify whether their cardiovascular system is experiencing heat stress. Heart rate monitors can also signal if dehydration exists.
Who May Have More Difficulties Training in the Heat?
Johns Hopkins reports that some people are at higher risk of heat exhaustion when working out in heat and humidity. This includes those who grew up in more mild climates. Women and white ethnicities tend to face more issues as well.

For these reasons, it’s important to watch clients in these groups closely. If they begin to experience symptoms of heat illness, additional steps may be necessary to help their body return to a healthier temperature.

What to Do if Heat Illness or Heat Stroke Occurs
The Mayo Clinic stresses that if heat-related illness occurs, body temperature must be lowered. Have the client stop exercising. Remove any extra clothing. Move them to a cooler environment. If possible, immerse their body in an ice-cold tub of water. Otherwise, place cold towels or ice packs on their neck, forehead, and under their arms.

If the client doesn’t improve after around 20 minutes, seek emergency medical care. Also seek care if the client’s core body temperature exceeds 104 degrees. If the temp is close to this number and does not reduce quickly after cooling efforts, seek emergency medical care.

Adding Heat Acclimation Training to Your Workout Regimens
Remember that offering clients heat adaptation training can help improve their performance. It also reduces their likelihood of experiencing heat illness.

Also keep in mind that heat acclimation training is not just important when working with individuals living in hot weather environments. It’s also helpful when working with individuals at greater risk of heat exhaustion and stroke.

[MONSTRO]

The island i live is always 90% humidity on air and now at summer is extremely hard to trin in my home gym , i should always drink eletrolites like gatorade? i should train heavy but short duration to keep growing?