In hot weather, blood flow to the skin in healthy people may increase by 3 times; however, for people with heart failure, the heart muscle may be too weak, and the blood vessels may not be able to sufficiently increase blood flow to the skin to release heat through it. Thus, people with heart failure have great difficulty in controlling the temperature of their body, so it is better for them to either completely refrain from strength training in the gym, or carry them out in a supportive mode.
How much water should you drink during a workout in the summer?
Hydration – water saturation of the body, one of the main conditions during the “hot” workouts. Water helps to compensate for fluid loss through sweating, helps to thin the blood (acidosis is the cause of fatigue in training, increase blood density) , prevent fatigue and increase physical performance.
The main rule of water intake is not the indicator “wanted” (a feeling of thirst arose) , because this viralis rx already indicates a certain degree of dehydration of the organism. Therefore, conduct water-drinking procedures even before feeling thirsty. The ideal rule is to consume 150-350 ml of liquid every 15-20 minutes. Such a run-up is due to the different dimensions of the athlete and, in particular, the presence of muscle mass, women should drink less (the initial limit) , men should drink less (the extreme limit) .
An indirect indicator of a good level of body hydration is considered to be light yellow / clear urine.
In general, during the hot training day, you should adhere to the following drinking schedule:
in the morning after waking up 300-500 ml of water
300-500 ml of water for 1.5-2 hours before a workout;
150 ml of water every 15-20 minutes during training;
300-500 ml of water immediately after exercise.
Energy sources of the body during training in the summer
High temperature affects the training organism in different ways, in particular, in hot conditions its energy preferences change. Spanish researchers have found that training at high temperatures ( 35-40 ° C) increases the oxidation of muscle glycogen and reduces the oxidation of fat compared to the same intensity of exercise performed at 20 °. Thus, it can be said that running in hot conditions burns a higher percentage of carbohydrates and a smaller proportion of fat than running at the same pace in cooler conditions.
What you need to remember when training in the heat?
Temperature o / s increases the load on the heart muscle. Increasing for every degree of internal body temperature causes the heart to beat faster by 10 beats per minute. Therefore, a bunch of “exercises + heat” have a serious load on the heart. In the process of training, the flame engine has to work intensively, keeping the pace of the exercises and at the same time pumping large volumes of blood, bringing them to the surface of the skin for sweating. Also remember that the more your muscle mass, the more circulatory (more extensive) and more circulatory your body has, and training in the summer, if they are performed without a head (as usual) , can lead to a hospital effect.
So, it was a very necessary theoretical part, now you have a general picture of training in hot conditions, and we turn to …
Training in the summer: the practical side of the issue
Further in the text we will consider the main recommendations that should be followed during summer physical activity. These include:
№1. Training strategy
Your training should be different from the usual iron swing. In particular, eliminate heavy basic exercises, such as: deadlift, squats, army press, leg press. They are the most energy-consuming and exhausting. Training during this period should not be mass gaining character, think about the development of other qualities – OFP, endurance.
Do not divide the workout on the principle of split, i.e. a specific day has its own muscle group. Most likely, you have been doing all this time under a split program, so in the summer try other workouts. In particular, circular all over the body or exercises from such disciplines as crossfit , plyometrics .
№2. Training tactics
Do not be afraid to rest between approaches, in the summer the body needs more time to bring the pulse / heart rate back to normal for a new approach. Therefore, you can safely increase the rest time m / y sets for 15-30 seconds, bringing it to 60-90 seconds.
Number 3. Working weights
Reduce the working weight by 15-20% and increase the number of repetitions / approaches. In the summer, there is no need to strive for weights, besides training should be provided with food, and oh, it would not be desirable to press in the heat.
№4. Training time
To minimize heat stress, try to train in the morning / evening. In particular, the ideal time will be from 7 to 9 – in the morning and from 20.00 – in the evening. Workouts in the summer rains are very productive, so if there was heavy rain outside, we are blowing into the gym and pulling the iron.
№5. Drinking mode
We have already spoken about the need to be constantly hydrated, therefore strictly follow the drinking regime. Also remember, if your workouts last more than 1 hour, drink special sports drinks, isotonic. They are designed to compensate for the loss of electrolytes and improve athlete’s health. In particular, some post-workout drink recipes you can find here [ What to drink after a workout? ].
It is also important not to overdo it with water and not to drink too much, otherwise it can lead to a problem called hyponatremia (low sodium in the blood) . Therefore, observe in all measure.
Some people can not force themselves to eat in the heat, but trainees need to maintain or build muscle. If your goal is to lose weight, then summer is the most optimal time, because it creates a negative calorific balance – you spend more calories than you consume (because you don’t want to eat) .
For the categories of workers called “a piece in the throat does not climb” 🙂 I will say that you need to change your diet and exclude long-digestible heavy foods – meat, cereals / cereals (white / brown rice, bread) . Your lightweight diet may include the following foods [ What is in the heat? ]
№7. Water / Air Procedures
It is extremely useful to take a cool shower before and after training. Also, always in the hall, keep a wet towel with you to refresh your character 🙂 and feel cheerful. Before heavy approaches, or when you feel that you are boiling, go to the toilet and rinse your face with cool water. Also go out to “smoke this thing” outside, fresh air and avoiding the hall’s stagnation will give you the strength to continue your studies.
Boil the body often begins with the legs. We put them in rubber sneakers, and they are constantly in motion. Therefore, in the summer, say no to sneakers, etc. sportswomen, dress at last slates or sports slippers, in summer you can afford it. In other words, choose open and breathable shoes. As outerwear, look at cotton (cotton / polyester) shorts and non-black and gray T-shirts. Ladies – no leggings and tight synthetic, the ideal option is a sports bra and shorts. Just ask, be careful with different squats and bends, and then our brother will have to make stacks because of the emotional and not only overexcitation :).
Well, actually, all the practical tips that will help you to squeeze the most out of yourself, despite the hot roast outside the window, apply them and you will be happy!