With all the effort needed to cool down your body, in hot conditions less energy is available for exercise – this is why the heart rate rises and performance can suffer in times of high temperature.
But the more you exercise in these conditions, the more effective your body becomes at cooling itself down. It can take up to two weeks to acclimatize to the heat, so by exercising in it, you’ll improve your performance in hot weather.
By doing it in a controlled way, and including a hydration plan to counteract the effect of lost fluids, you’ll soon find heat training a breeze.
Work your way up to an hour or more of hot weather training and monitor your heart rate. You’ll be able to see that there is less of a heart rate spike as you get more adapted to the conditions.
In very high temperatures it may be necessary to drink before you’re thirsty. Drinking two to three glasses every hour is a good general recommendation.
Use ice towels, iced drinks, and other ways to cool yourself down.
Always remember if you’ve been unwell take caution training in hot weather. Or train in an air conditioned gym!
Well I never knew our bodies could adapt so well to the heat. very interesting. But try telling that to my dog who struggles to get up the hill in this heat so I have to wait ages for her while she plods along.
slightly off topic but the best tip I've had is to put a bowl of icecubes in front of a fan. Instant aircon for those of us struggling with overheated bedrooms.
I'm sure we've been told that cold workouts burn more calories - although I suspect the difference is minimal! Well, at least we've had chances to do both this year. I can't believe how long this heat has gone on for.
Presumably if you do manage a workout in the heat it's better for calorie burning? You have to work harder = more calories expended?