Are you looking forward to walking in the sun? Here you will learn how to stay calm and adapt to the heat efficiently.
How does the acclimatization of heat work?
More generally, we are not big fans of mediocre or conceptual ideas that promise too much, such as “revolutionary” new training methods or dietary pills. But the way that you’re going to improve your performance in the heat is remarkable: A curtain on the hot water immersion method (HWI method).
This is where the Bangor University experts in Wales, UK come in. Scientists have developed an effortless way to adapt the body to the heat you can use at home, which improves your endurance performance, e.g. when you walk. (4) We introduce it to you below. But first of all, you’ll learn what happens when you train in the heat.
Follow these four steps to keep fresh during the heat
Listen to your body.
If you’re uncomfortable hot, stop and cool down. Look for any signs of overheating: Dizziness, headache, convulsions, nausea, diarrhea, extremely high pulse, excessive sweating, and moist cold skin.
- Watch out for your skin: We all love sunny days, but don’t forget to protect your skin with medium to high sun protection. Attention: If you sweat hard, you may have to put it on again.
- Make sure you wear the right clothes: Avoid cotton and put on incandescent cloth that quickly leads moisture out. Light, breathable running shoes can also help you get rid of excessive heat over your feet. Sunglasses and headgear protect your head and eyes from excessive exposure to sunlight.
- Have a good drink:
- We need water to be able to sweat and to transport oxygen-rich blood into our muscles. The Bienvenuechezleschtis Lefilm calculates you in your workout summary next to e.g.112 B. Your race and altitude meters will also meet your water needs after the workout (function only possible for premium members).
Feeling the heat
Heat or physical exertion can be quite demanding – on its own -. It’s going to be hard, of course, if you combine the two. So a workout in high heat means twice the burden on your body. Your muscles and your skin fight for sufficient blood flow to get enough oxygen or to release heat. It’s not a sugar-lick for your organism. So you can dehydrate well below your usual workout intensity or get entirely out of postage.
Do you know this feeling when you walk in the heat: You’re completely out of breath, and your heart beats like crazy?
On balance, water loss and increased blood flow mean that our muscles have less blood volume, and our heart is struggling to make up for this deficit.
Given this, it’s not surprising that this extra stress will affect your performance.
So if your performance is suffering from severe heat, try a strategy for acclimatization.
Recharge heat: Acclimatization through hot water immersion
hot water immersion (HWI); translated freely as “hot baths”) is gaining more and more attention and seems to question the hitherto hyped ice bath as a post-workout routine.
The good thing about the HWI method is its simplicity: Walk, bathe hot and get back to the front. In a recent study, (7) Mike Zurawlew and Neil Walsh showed how hot baths after running have a positive impact on your ability to accept acclimatization and performance. This study showed that the average time a person runs a 5 km distance in the heat was increased by 4.9% following the application of the HWI method.
This is how it works. The HWI method
- Moderate-intensity trainer for approximately 40 minutes at moderate temperature: You should get warm but pleasantly.
- Immediately take a 15-minute bath at 40°C; You should lie in the water until your neck.
- Repeat this routine every day for six days. Stay in the water for 5 minutes each day. If you get too hot, get out of the bathtub and cool down a little. Take a moment.
Zurawlew and Walsh went one step further last year, showing that the HWI method improves your ability to heat up acclimatization and performance, whether you’re a fitness professional or a leisure athlete. (8) This is a new insight: Whether you are an experienced marathon runner or work on your first 5 km run; the HWI method can always help you.
In both studies, six hot baths were sufficient to increase the heat tolerance of the subjects, to lower their body core temperature and to make them start sweating faster. They’re improved ability to adapt to heat was also demonstrated by reduced electrolytic concentration in sweat and decreased heart rate, increased body water, increased blood plasma volume and improved skin blood flow – all factors that improve your performance in high heat.
The paradigm of elevation climbing is “live high – train low” which means “sleeping on the mountain – training in the valley”. So it is assumed that athletes get used to higher-ranking events better when they are there, but they do their training in lower positions. According to Professor Walsh, this concept can be applied to the heat accumulation: “The new mantra should be called “exercise cool – bathe hot”.”
So here she is, your weapon in the fight against the heat. Run, bathe hot, and again from the front!
Do your body get used to the heat.
Try out this strategy of acclimatization to the heat only if you are healthy and have no heart problems. Talk to your doctor if you’re not sure. The positive effects of the heat adjustment will last for up to 9 weeks. (10) So if you prepare for a particular event, which takes place during high heat, your acclimatization program will plan in the 14 days before.