Written by Team MD
21 June 2017

17turnuptheheat

New Study: Turn Up The Heat & Train Harder

 

 

Summer is just beginning, and a dangerous and potentially deadly heat wave is already scorching the Midwest— with temperatures in Phoenix reaching 118 degrees Fahrenheit and Las Vegas experiencing a meltdown of its own, with temperatures expected to reach 116 degrees. San Jose, California, hit 103 degrees last weekend. While many people listen to their favorite meteorologist to find out when relief is on the horizon and how to cope with extreme temperatures, some people might be better off taking a cue from bodybuilders like Ronnie Coleman and Branch Warren. Ronnie and Branch trained in the hardcore Metroflex Gym without air conditioning, in the extreme heat of Texas summers. New research published in The Journal of Strength and Conditioning Research indicates that acclimating to the heat gradually may help you train harder and perform better in the hot weather.

Coaches and researchers have a few different approaches to enable athletes to deal with rising temperatures. One method is called precooling, in which athletes drink icy cold beverages and apply ice to the skin prior to exercise. The thinking here is that athletes will have a greater tolerance for high temperatures by lowering their body temperature. Then there is heat acclimation, which is a longer process of your body adapting to high temperatures over the course of several days or weeks.

For the study in The Journal of Strength and Conditioning Research, scientists tested recreational runners using both precooling and heat acclimation. After a series of runs over four days, heat acclimation enabled the runners to decrease their time by 6.5 percent, compared to their first run. Precooling, which included the use of iced underwear, improved running time by 4 percent. There was little benefit when precooling was combined with heat acclimation.

Carl James, who led the study while at the University of Brighton in England, told The New York Times, “You will receive a bigger bang for your buck from acclimating to the heat rather than by temporarily cooling yourself down,” with cold clothing and drinking cold beverages.

Heat acclimation requires more time and planning than precooling. During your first few workouts in the summer heat, reduce the time you spend outside and train at a slower pace than you usually do— and gradually increase your effort as the level of exertion begins to feel more tolerable. Depending on your fitness level and tolerance for the heat, this acclimation process can take a few days to two weeks. Drink plenty of water, since you will sweat profusely.

Another option is to lie in a hot tub or sauna, heated to about 104 degrees Fahrenheit, for 30 minutes after a 30-minute workout. This more leisurely approach can increase your body’s ability to adapt to the heat, without requiring more time outside in the hot weather.

While heat acclimation can improve your exercise performance in the heat, be safe, stay well hydrated and follow heat advisories from the National Weather Service. In many parts of the country, it’s not safe to be outside for extended periods. (J Strength Cond Res 2017; E-pub, ahead of print)

 

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