Strength Training as at High Temperatures
For many athletes hot weather is a good reason to reduce the training volume or to completely refrain from intense workouts during this time. Even a regular strength training can suffer from heat, so here are a few tips and hints on how the training can be carried on continuously in spite of sultry and warm temperatures.
Jul 12th, 2010 - written by Stephan in Health
Drink a Lot... an obviousness that is often neglected or simply underestimated. Even at normal temperatures you should drink one liter of water for each hour of training, which is is roughly the amount that is leaving the body through sweating an breathing.
In the summertime the gym interior can easily heat up to about 28-30 °C, which increases the sweating and therefore the fluid requirements can easily rise up to twice the amount.
Drink about approximately 1.5-2 liters of water per hour of intense weight training and increase the daily intake of water to about 4-5 liters, to prevent your body from dehydration and to stay powerful even in the heat.
Training Level and Training BreaksThe cyclic shift of training and rest in strength training has a certain advantage over the long-lasting, continuous loads such as in endurance training.
If necessary have longer rests between the sets to let the body cool down and thus prevent the cardiac system from overloading or your body from having a heat shock.
The training intensity itself can usually be maintained despite the heat, since, for the duration of one set, the body should be capable of performing on usual levels. External may even have a positive influence on the training level, since the muscles are more supple from the beginning on, while sweating my provide a certain amount of extra motivation.
Training TimesAdapt your training times. if possible, take advantage of the cool morning hours or go training in the evening train.
Endurance training under the direct exposure of the sun sun should generally be avoided in the hours around noontime. But even apart from the midday sun you should wear a hat that provides some shade to avoid a sunstroke, which manifests itself mostly by dizziness, nausea, or tinnitus.
Training DurationTrain just as short as necessary. This general recommendation (which applies also also on climate safe days) requires you to do only a small number of complex exercises. A training session on a hot day shouldn't take longer than 30-45 minutes.
Proper Clothing and AccessoriesSpecial clothing directs the sweat quickly and effectively away from the skin and allows it to evaporate. Normal shirts and pants are less effective, but they also take on the sweat and keep most of it away from the training equipment and the people around you. Tight clothing, which reveals much skin, doesn't provide this kind of comfort.
A reasonably large towel to remove sweat should be part of your accessories as well as the mandatory water bottle.
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