Training in the heat - advantages and disadvantages for your strength training in the gym #78
Welcome back to our blog! Today we're taking a look at an exciting topic: training in the heat, in particular strength training in the gym.
It's not like this summer is particularly hot or that the sun shines for more than two days in a row. You get a bit of a Belgian feeling where most people are just depressed and getting drunk in the bars because the weather is always so bad. Well, apart from this borderline weather, this week could really be the start of summer, but let's not get too excited here.
You may be unsure whether it's good or bad to train in high temperatures. In this article, we look at the pros and cons and give you some practical tips on how to get the most out of your training in the heat.
Advantages of training in the heat
Increased blood circulation and oxygen supply
High temperatures promote blood circulation and therefore the oxygen supply to your muscles. This can lead to improved performance and faster recovery after training.
When your muscles are well supplied with blood, they can work harder and longer.
Improved mobility
At higher temperatures, your muscles and joints are more flexible. This can increase your mobility and reduce the risk of injury. This is a great advantage, especially during strength training, which often requires complex movement sequences.
Increase in calorie consumption
In the heat, your body has to use more energy to regulate body temperature. This leads to a higher calorie consumption, which is particularly interesting for you if you want to lose fat or improve your body composition.
Acclimatisation and adaptation
Regular training in the heat can acclimatise your body to the conditions and improve your overall performance. Athletes who have become accustomed to high temperatures can often perform better in moderate conditions.
Disadvantages of training in the heat
Overheating and dehydration
A major risk when exercising in the heat is the danger of overheating and dehydration. As your body loses a lot of fluids, it is important to drink enough water and watch out for the signs of dehydration. Dizziness, nausea and excessive sweating are warning signs.
Increased strain on the cardiovascular system
In the heat, your heart has to work harder to cool your body. This increases the strain on the cardiovascular system, which can be particularly risky for you if you have heart problems.
Reduced performance
Your performance can decrease in extreme temperatures as your body needs more energy to cool down. This can lead to faster fatigue and lower training intensity.
Necessity of breaks and adapted training
It is often necessary to take more breaks and adjust the intensity of your training to avoid overheating. This can make your training less effective and slow down your progress.
Practical tips for your training in the heat
- Slow adaptation: Start with moderate training in the heat and gradually increase the intensity so that your body can adapt.
- Hydration: Drink enough water before, during and after training. Electrolytes can also help to regulate the fluid balance.
- Clothing: Wear light and breathable clothing to help dissipate heat and keep you comfortable.
- Breaks: Plan regular breaks to cool down your body and avoid overheating.
- Training times: If possible, exercise at cooler times of day, such as early in the morning or late in the evening.
the ultimate conclusion
To summarise, training in the heat offers both benefits and challenges. However, with the right precautions and a conscious approach to temperatures, you can benefit from the positive effects while minimising the risks. So, don't let the heat put you off and make the most of your summer training!
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