HEALTH & NUTRITION

How to Adapt to Working Out in the Heat

During summer, it’s logical that you do your workouts in an air-conditioned gym than out in the blazing sun. However, if you are able to persevere out in the heat, doing your training under such a condition, you stand to benefit in two ways. First, you will find it easier to do your workouts and second, you’ll have gained greater resilience even when the temperature drops again.

We believe that you already know the risks involved in working out in the heat, so just ensure that you take ample quantities of fluids to sustain hydration. And should you begin to feel sickly from the heat—having symptoms like nausea, dizziness, and weakness—cease all workouts and seek.  Although it’s daring to let your body get accustomed to the heat, you must be sensible enough to stay indoors if it’s too hot outside. Be wary about the increased concentration of smog and ozone levels on hot days if you reside in the city or industrial areas.

 

How to Adapt to Working Out in the Heat

Why is it so uncomfortable exercising in the sun?

It’s bad enough to feel hot, sticky and listless but even aggravated and worse of in the heat

Your brain observes things in a different way in the heat, and that sends you a signal that it’s hot because you would have begun to feel listless before you really.

In a study, as seen in the European Journal of Physiology, it was observed that cyclists who worked out in a laboratory at a temperature of 95 degrees were more sluggish than they were at 59 degrees with the time period constant for both experiments. This may not sound so alarming but the researchers pointed out that the cyclists were sluggish from the onset of the experiment. This is a major confirmation that our brains can take the initiative to suggest things differently in the heat and so knows that if energy will be conserved, it must reduce the pace at which we work.

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It was found in another of such studies in the Journal of Applied Physiology, that when some participants were told to cycle until they came to the end of their strengths, they threw in the towel when they hit a core temperature of 104 degrees regardless of their starting temperature.  The athletes who had on water-cooling jackets took the most time to reach their core temperature. It can, therefore, be inferred that the extent to which you can persevere without burning out your strength depends also on for how long you can keep your body temperature low. Pouring some water on yourself while you run can be a suitable makeshift but only granting a fleeting respite.

Sweat production is the body’s way of trying to not overheat during exercises. This way heat escapes from your body with the evaporation of the sweat from the surface of the skin. Sadly this is no much good when racing in sticky weather because the air at such temperatures is saturated with water vapor making evaporation of sweat a trouble.

 

How to Adapt to Working Out in the Heat

Your body size determines how well you cope with the heat. It is actually more strenuous for those with more muscles and fats to exercise in the sun, contrarily to what you may have thought—that fit people should cope with heat a lot more easily—because during exercise, the muscles produce heat that is blocked by the body fats. People who are very fit find it very arduous to work out in the sun because of the extra amount of heat their muscles produce. Smallish people, generally, on the other hand, have more skin space to dissipate heat and generate less heat.

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Altering body shape is understandably difficult, and impossible to do, in some instances. Therefore, it’s mandatory to work out in the heat for long enough until you adapt to working out in the sun.

Running in the heat regularly will help you get accustomed to it and you’ll gain more perseverance to so doing on less sunny days. The thrilling fact about exercising in the sun it increases blood flow in the veins which both helps to cool your skin while still empowering your muscles for your workout.

It’s difficult to start this way as your mind will suggest to you that you are feeling fatigued and slow because of the heat but after about two weeks of persistence, you will discover a notable improvement in your endurance.  To get adapted to the heat, you have to subject your body to exercising under that condition with an allowable exception of a few days for rest. However taking long breaks off like a whole week will only make it a continuously difficult task. Push hard, but don’t forget to be wary of the austerity of the sun and its adverse effects too.

 

4 Comments
  1. Reply Emily July 21, 2015 at 2:51 pm

    Great tips. thanks for sharing the article. Its so important to know your body and how far you can go too. Don’t overdo it!

  2. Reply Aaron July 23, 2015 at 2:52 pm

    Every person is different when it comes to sweating. I sweat profusely and need a lot more fluid than my wife typically does. It’s important to know your own fluid needs.

  3. Reply Ricardo July 26, 2015 at 2:53 pm

    Good tips! To help make sure I’m running at an easy pace I use a HR monitor to keep it honest.

  4. Reply Tyson August 12, 2015 at 10:46 am

    It may take longer for your body to reach your typical speed, so leave more time to warm up. And tweak your workouts to be a little lighter at first, to help your body adjust. After a few weeks of consistent outdoor workouts, your body will start to adapt.

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