Since we are still under construction here at Smart Strength, and currently our state has closed fitness centers, many of us are going back to traditional modes to get our fitness fix. Walks, jogs, swims or even good old gardening are hot on everyone’s agenda this time of year. The weather has shifted gears and we need to take a few minutes to talk about how to exercise in the heat safely.
A couple of physiological changes need to be addressed when considering exercising in hot environments.
Acclimatization is a simple, yet essential rule to follow when working out in the heat. We need to expose ourselves to the heat in increments. Limit your intensity and time in the heat early on. After a few days of training in the heat, you can start to increase your intensity and time, and monitor how you feel. After a few weeks you will be fully acclimated, and probably supporting a nice tan too!
Hydration is key to working out in the heat. It goes without saying that as we get hot, we sweat. This is one of our physiological mechanisms to help cool us down through the evaporation of sweat from the body. The same reason you feel chilled after getting out of a pool and letting yourself “air-dry.” What is not understood by most people is just how much you sweat, and how much water you need to replace the loss. The best way to combat this is to drink water early and often throughout the day. Don’t try and gulp it all down right before your workout. That will just make you feel bloated and wont effectively hydrate you.
Another aspect of hydration that is especially important in hot environments is how it effects our blood and its viscosity. Think of lava. There are two images we have all seen, the slow oozing lava, and the fast flowing hot lava. That is a difference in viscosity. As we exercise and heat up, our blood does similar things. It becomes thinner, and more fluid, due to increased heat and flow. We need water more than ever to help support this. If we become dehydrated, our blood gets thicker, harder to push throughout our bodies, therefore not delivering as much oxygen to the tissues and waste removal from the tissues, and this effects our performance… and makes us feel ill.
Do not fear the outdoors and sunny weather however. These topics can all be resolved with proper acclimatization and hydration. Plus we all know and love the positive aspects of working out in the summertime sun. We feel nice and limber, and enjoy the long beautiful days.
Cant wait to see you in beautiful downtown Albion. Next time we will be able to train inside, with the AC running 😊
Work Smarter, not harder!
