The Killer Heat
It's that time of year and the heat is just around the corner. With this new atmosphere comes new complications for those of us exercising outside. Exercising in the hot sun can lead to heat exhaustion and heat stroke. The excess heat outside our bodies makes it a lot more difficult to regulate our bodies temperature inside, which causes the body to respond in ways that discourage max performance in your workout.
It's that time of year and the heat is just around the corner. With this new atmosphere comes new complications for those of us exercising outside. Exercising in the hot sun can lead to heat exhaustion and heat stroke. The excess heat outside our bodies makes it a lot more difficult to regulate our bodies temperature inside, which causes the body to respond in ways that discourage max performance in your workout.
The Bodies Response
As your core temperature rises, your body responds by sending more blood to the skin. There, fluids from the blood can get involved in sweating, which helps the body cool down through evaporation. Not only does this draw blood away from the working muscles, it depletes the blood of its fluidity and causes your heart rate to decrease at any percent of your workload. Consequently, this less oxygen is being distributed to the muscles, causing them to shift their fuel source from fat burning to glycogen burning.
The end result is that you are unable to reach your normal exerted workloads, you breath heavier, you sweat more, and your muscles are exhausted much quicker. But, we are adaptable beings and we can overcome these adverse effects.
As your core temperature rises, your body responds by sending more blood to the skin. There, fluids from the blood can get involved in sweating, which helps the body cool down through evaporation. Not only does this draw blood away from the working muscles, it depletes the blood of its fluidity and causes your heart rate to decrease at any percent of your workload. Consequently, this less oxygen is being distributed to the muscles, causing them to shift their fuel source from fat burning to glycogen burning.
The end result is that you are unable to reach your normal exerted workloads, you breath heavier, you sweat more, and your muscles are exhausted much quicker. But, we are adaptable beings and we can overcome these adverse effects.
Heat Acclimation
The good news is that acclimating to the heat can cause all these physiologic problems to go away. The bad news is it takes time. Although the benefits of acclimation begin instantly, they do take about 14 days to be completed. This may sound easier than you think. Inconsistencies in hot temperatures and periods of absence can both increase the acclimating process. On the contrary, cardio training can better prepare you physiologically for the heat because you are able to distribute higher volumes of blood throughout your body at a lower heart rate.
The Take-Away
The take-away from this post is that there is a light at the end of the tunnel.
Unfortunately, the benefits of acclimation can easily be lost after only about a week of being out of the sun, but stick through the heat and your body will acclimate accordingly. The best thing you can do in preparation is stay hydrated and drink plenty of water throughout your workout.
The good news is that acclimating to the heat can cause all these physiologic problems to go away. The bad news is it takes time. Although the benefits of acclimation begin instantly, they do take about 14 days to be completed. This may sound easier than you think. Inconsistencies in hot temperatures and periods of absence can both increase the acclimating process. On the contrary, cardio training can better prepare you physiologically for the heat because you are able to distribute higher volumes of blood throughout your body at a lower heart rate.
The Take-Away
The take-away from this post is that there is a light at the end of the tunnel.
Unfortunately, the benefits of acclimation can easily be lost after only about a week of being out of the sun, but stick through the heat and your body will acclimate accordingly. The best thing you can do in preparation is stay hydrated and drink plenty of water throughout your workout.