Posted on 06/01/2016 3:24:01 AM PDT by RoosterRedux
Sure, autumn's cool, less sticky weather will make you want to strap on your sneakers and get outside, but pushing yourself in the summer heat could help improve your performance in running, cycling, or other fitness-based activities. So long as the right precautions are taken, hot-weather workouts may give you a boost if you’re training for an endurance event, such as a marathon, Tough Mudder or some other sort of weekend warrior-style event. Hot-weather training may even eclipse high-altitude training when it comes to improving your performance. Here's what you need to know to sweat it out safely.
How Heat Can Boost Exercise Performance
There's some science behind how heat can help improve fitness levels: Researchers from the University of Oregon tracked the performance of 12 very high-level cyclists (10 male, two female) over a 10-day training period (with two days off in the middle) in 100-degree heat. Another control group did the exact same exercise regimen in a much more comfortable, 55-degree room. Both groups worked in 30 percent humidity.
Researchers discovered that the cyclists who worked through the heat improved their performance by 7 percent (a very noticeable and significant amount in cycling), while the control group did not show any improvement. What surprised researchers most was that the experimental group not only showed that they had achieved a level of heat acclimation, but the training also helped them to function better in cooler environments.
(Excerpt) Read more at mensfitness.com ...
I've been exercising my entire life and one would think I had crossed this bridge before (and I surely have). But being one year older, there are some new lessons to learn.
Yesterday I rode (93 degrees) and backed off a little. Took a water bottle filled with Gatorade. Though my ride was slower, I felt great when I had recovered.
Still wondering if I should change my workout time to morning, I did a little research and found this article.
Thought I would share it with other exercise nuts.
That Concept 2 looks like quite a rowing platform!
I bought a new mountain bike, so I have relegated my rowing to bad weather days.
One of the great things about the rower is that that company, Concept 2, has an incredible customer service department. The rower will last forever if I take care of it and replace parts when they wear out (and most parts are extremely durable and cheap to replace).
I do a little roadwork and recently had a heat incident, so though I agree with the premise I would take precautions. For me I need to shop for a waterproof cellphone (my sweat shorts them out).
I’m running for 50min - 1 hr in the heat now and it’s killing me!
That said, I have made the decision to stay with the high-heat workouts. I feel like sweating cleans out my system...and hopefully it will improve my conditioning.
Yesterday I backed off the exertion a little, adding some little intervals, but saving my high intensity intervals for near the end of the ride.
The nice thing about biking is I have plenty of water or Gatorade available.
Did you ever hear that saying, “It’s not the heat; it’s the humidity.”?
Well, I’m in the deep South, in lower Alabama. The AVERAGE summertime humidity is around 75%, lower in the afternoon, much higher in the morning (averages around 90% then).
A hard workout in those conditions is deadly. You cannot sweat to cool down, you just get wetter and the moisture in the air does not allow your sweat to wick away.
What I’d give for 30% humidity in the Summer!!!
Try putting the phone in a zip-lock bag.
Here’s what you’d have to give to get low humidity — move to California. Of course you’ll have to suffer the insufferable libs, pay $1.5 million for a fixer-upper shack, and the highest gas prices in the nation. But we do get the best and freshest fruits and vegetables almost year-round.
I dont miss a day of exercise because it is only 10 minutes. The 20 exercises were specifically included because they bring healing stretches around all joints and provide maximum sustained co-contractions for all major muscle groups.
Amazing results over the past 4 years! I am increasing my fitness level in just 10 minutes per day at home!
Most exercise guidance is seriously flawed. Understanding the concept of “Mobility” unlocks the secrets of how, what and why we should do certain things. Defining physical fitness in terms of “mobility” provides a functional and therapeutically sound pathway to strength, flexibility, endurance and balance.
It is vitally important to exercise properly in order to have bodies that will sustain us for 80+ years.Dont let you body outlive your mobility...Mobility Max!
I tried a modified Crossfit program last year, but kept hungering for a longer workout (1-1.5 hours of cardio is perfect for me). I love exercising for a long time because, in part, of its non-physical advantages (elevated mood, increased mental acuity, increased drive).
That said, I also appreciate the weight loss advantage of a long workout...and then there's the great sleep that comes from a long, hard workout.
I also lift weights for 3+ hours a week.
I'm afraid I am an exercise addict.;-)
hydrate or die
minimum 1 liter per hour
and must replenish electrolytes
unless youre in shape your playing with fire
like everything else its a gradual process that cant be rushed or shortcuts
A young woman in my neighborhood became hyperthermic while running The Boston Marathon this year.
Scary stuff !
.
Several years ago some comedian tried running in a sweat suit with a hoodie in 100+ weather north of Los Angeles in the Calabasas/Thousand Oaks area. He nearly died of heat stroke.
I’m not able to enjoy indoor workouts. I, too, am a cyclist. I’ve always ridden long distance rallys, 60-100 miles, all summer and never really had any problem.
Until the last couple of years. As I near 60 years on this rock I have found riding 60 miles in 85-90 heat is a butt whooping. I just don’t seem to be able to hydrate enough. I think I need to blow off the fancy sports drinks and go back to just plain ice water in my Camelbak, that is what I always end up craving.
And a couple of pickle juice shots for when I take breaks.
I installed an old bottle cage on my bike and will fill that bottle with pure, filtered water.
Hang tough and keep working out.;-)
I’ve seen some long distance cyclists shoving down a banana during races. Would that be a benefit to you for stamina or is it just a hydration issue?
Yeah, bananas are very popular at the rest stops, maybe I’m not eating enough of them. Potassium and all that.
Those and the pickle juice shots, I ain’t dead yet. I figure to sit out the HHH this year, but I ain’t dead yet.
I might be getting better :)
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