Hot, humid days can make outdoor workouts feel like a challenge you’d rather skip. The discomfort of exercising in high temperatures often leads many to opt for indoor activities instead. However, if you can push through that initial discomfort, heat training might actually help you get fitter, faster.
Why Is Exercising in the Heat So Challenging?
When the temperature rises, so does the workload on your body, particularly on your cardiovascular system. According to Chris Byrne, a registered physiotherapist and senior lecturer at the University of Exeter, working out in the heat places extra demands on your heart. Not only does it have to pump blood, oxygen, and fuel to your muscles, but it also has to help cool your body down.
This dual demand can cause what Byrne refers to as “heart rate drift.” Even if you’re maintaining the same pace during your workout, your heart rate may start to rise as the cardiovascular system prioritizes cooling your body over maintaining your exercise intensity.
What Is Heat Adaptation?
Heat adaptation refers to the process by which your body becomes more efficient at handling higher temperatures through consistent training. Chris J. Tyler, a researcher at the University of Roehampton, explains that with the right training approach, your body can adapt to the heat, allowing you to work out harder and longer, even in hot conditions.
Key adaptations include:
- Lower core body temperature: Your body starts from a cooler baseline, giving you more time before overheating.
- Increased blood volume: This improves your heart’s efficiency in pumping blood, helping to meet the demands of both muscle function and heat regulation.
- Lower resting heart rate: A sign of improved cardiovascular efficiency.
These adaptations not only make it easier to exercise in the heat but also enhance your overall cardiovascular fitness.
How to Train Safely in the Heat
Heat adaptations can happen relatively quickly, usually within 5 to 14 days, but it’s important to approach heat training safely. Tyler emphasizes that the key is not just exercising but staying hot during your workout. To do this, Byrne recommends exercising for at least 30 minutes daily or 60 minutes every other day at a moderate effort.
Start slow, especially if you’re new to heat training. Gradually increase the intensity as your body adapts. For example, begin with a 30-minute jog that includes walking intervals, and then gradually reduce the walking breaks as your fitness improves.
Staying Safe While Heat Training
Safety is paramount when exercising in hot conditions. Overheating can lead to serious health risks, including heat exhaustion and heat stroke. To stay safe, always listen to your body. If you start feeling dizzy, nauseous, or overly fatigued, slow down or stop and cool off immediately. Also, stay hydrated, wear light and loose clothing, and avoid exercising during the hottest parts of the day.
Remember, heat training is about gradual progress. By pacing yourself and paying attention to your body, you can safely reap the benefits of exercising in the heat, enhancing both your endurance and performance.
