Find out how exercising in hot weather can improve your performance – and when you should take that workout inside.
With summer now upon us, there are actually benefits to working out in the heat. In fact, there may be a fitness advantage to doing so.
Yes, it’s much more comfortable to be working out during the fall & winter months, when the air is cooler and crisper out. But, if you’re looking to improve your performance in cycling, running, or other cardio work, as long as you’re careful and plan ahead, training in the heat may help your performance if you’re training for endurance events like a marathon.
But, especially with the heat we have in the Southwest, it’s important to put safety first. Here’s how training in the heat can be of benefit to your cardio training program.
Research done by the University of Oregon looked at how high-level cyclists performed over a 10 day training period. They trained in 100 degree heat and 30% humidity. They compared the results to another group training in 55 degree weather. They found that those training in the heat did 7% better than those that trained in comfortable weather. What’s amazing – that group that trained in heat also performed better when they were exposed to cooler weather as well!
So, what does this mean for you? Based on their studies, for a “heat wave workout” – you need to get your core temperature when training up to 100 degrees while training. That’s only 1.4 degrees above your normal body temperature, but it’s the level they found that had the highest performance gains. You’ll also want to keep that core body temperature going for 60 minutes – and train for a minimum of 5 days.
Again, though, you need to do this safely. How? By following a couple of simple rules.
- Stay Hydrated
The hotter it is, the more you sweat – and the more water you need. And, working out in the heat multiplies that effect. Make sure you drink 16-24 oz of water before going outside to workout – and then every 15-20 minutes while working out, make sure you’re drinking at least 8 oz. of water. - Be Careful of Humidity
We have an advantage here in the Southwest – at least for part of the summer, we have a dry heat. The more humid it is outside when it’s hot, the less effective your body is at keeping itself cool. When you sweat, air moving past that sweat on your skin evaporates that moisture, and this has a cooling effect on your body. In a humid environment, that moisture doesn’t evaporate. When monsoon weather kicks in during July & August, we get more humidity – so if you find yourself getting overheated during those months, even though the temperature is a few degrees cooler, if the humidity level is up – try moving inside for your workouts. - Don’t push it too far!
Doing some of your workouts outside is good – but only try doing this for a few days – then take your workouts back inside. And, if you find your workouts are right at your limit when it’s 100 degrees out – if the temperature then goes up a few degrees for the next few days, you may also want to move that workout inside.
Of course, you should always talk to your doctor before determining if working out in this heat is safe for you. But, with the above suggestions for this “Heat Wave Workout” – you’ll have something to talk about with them in order to help determine if you’re ready to work out in the heat!
