Womens Workouts

How Heat Affects Your Body During Exercise

Published

3 days ago

September 20, 2024

How Heat Affects Your Body During Exercise

Pushing your limits has no official season, but the summer can bring a heat that can humble you. As the heat comes, it is crucial to understand the environmental implications on performance so you can overcome them. The heat significantly affects your body’s physiology, whether you’re heading outside for cardio, traveling to a breathtaking hiking destination, or planning for some summer recreational fun.

Let’s discuss how heat affects your physiology during exercise, potential risks, and strategies to optimize your summer workouts as the temperature rises. It’s time to handle the heat and elevate your training with this knowledge!

Heat on Your Physiology

The physiological effects of training in high heat are widespread and highly impactful. Below are some effects of training in the heat when the body is not adapted or acclimated. These negative physiological effects result in increased fatigue, decreased performance, feeling hotter, and decreased mood.

The rate of muscle glycogen depletion is accelerated
Core temperature increases
Muscle blood flow decreases
Cardiac output decreases
The sweat rate is not enough
Perceptual heat stress increases
Lower VO2 max

Temperatures over 77°F (25°C) decrease performance, with greater impairments when dehydrated (Pryor). Humidity also plays a role in our body’s response to heat.

Potential Risks

Feeling hotter, more tired, and lower performance are all risks of training unprepared in the heat. Beyond these, the potential risks of unacclimated training in the heat can lead to heat illness and heat stroke.

Heat illness is a spectrum of severity symptoms that includes muscle cramps, flushed and moist skin, nausea, vomiting, and potentially a fever (Hopkins). Heat stroke is the progression of prolonged heat illness, including most symptoms of heat illness in addition to a high fever, confusion, rapid heart beat, no appetite, and potentially a coma (Hopkins).

Strategies to Optimize Training in the Heat

Heat Adaptation Regimen

Jumping straight into high temperatures without prior exposure will take the body by surprise and limit performance. Luckily, much research shows that heat adaptation can occur over time, leading to increased performance, such as in V02 max (Waldron and Tyler). Heat adaptation regimens lasting 1-2 weeks long provide strong improvements in the heat, with longer regimens providing the best benefits (Tyler).

A heat adaption regime is a planned exposure to the heat in combination with exercise. It improves the body’s thermoregulation in the heat, thus improving heat tolerance via enhancing various thermoregulatory mechanisms, such as sweating, lowering heart rate, and lowering core body temperature (Waldron).

An example heat adaptation regimen based on the research (Pryor):

Ten consecutive days of 60-90 minute bouts of exercise in the heat
The lower the intensity of exercise in the heat, the longer the acclimation time needed
Only increase the initial intensity after at least the first three days of exposure
The heat adaptation environment should match the worst potential environment expected
Cardio activities, manual labor, and competition activities all work

You’ll know you’re acclimated to the heat when your heart rate, sweat rate, and rate of perceived exertion all decrease. Be careful not to stop training in the heat because heat adaptation will begin to be lost at two weeks and completely gone within one month. If it isn’t hot enough to adapt outside, try exercising in a room with a heater.

Preparation

If you don’t have the time or ability to begin a heat adaptation regimen, you can at least prepare for the hot days ahead with these tips.

Plan for hydration and drink water often
Wear light-colored clothes, wear a hat, and sunscreen
Take breaks in the shade

Be Mindful

Your training or activities in the heat may not require a heat adaption program or the most intense preparation if they are a shorter time and intensity. Remember, you don’t have to train your hardest or longest on hot days. Start by spending less time and intensity than you normally do in cooler environments. Gradually increase time and intensity as your body adapts.

Listen to your body and be mindful of what it may tell you by paying attention to your physiological cues, such as fatigue, thirst, performance, sweat rate, heart rate, etc. We want you to have an amazing summer with the most time in the heat that makes sense for your situation, so remember to be mindful of your time in the heat!

Sources

Tyler CJ, Reeve T, Hodges GJ, Cheung SS. The Effects of Heat Adaptation on Physiology, Perception and Exercise Performance in the Heat: A Meta-Analysis. Sports Med. 2016 Nov;46(11):1699-1724. doi: 10.1007/s40279-016-0538-5. Erratum in: Sports Med. 2016 Nov;46(11):1771. doi: 10.1007/s40279-016-0572-3. PMID: 27106556.
Waldron M, Fowler R, Heffernan S, Tallent J, Kilduff L, Jeffries O. Effects of Heat Acclimation and Acclimatisation on Maximal Aerobic Capacity Compared to Exercise Alone in Both Thermoneutral and Hot Environments: A Meta-Analysis and Meta-Regression. Sports Med. 2021 Jul;51(7):1509-1525. doi: 10.1007/s40279-021-01445-6. Epub 2021 Apr 3. PMID: 33811616; PMCID: PMC8222027.
Pryor JL, Johnson EC, Roberts WO, Pryor RR. Application of evidence-based recommendations for heat acclimation: Individual and team sport perspectives. Temperature (Austin). 2018 Oct 13;6(1):37-49. doi: 10.1080/23328940.2018.1516537. PMID: 30906810; PMCID: PMC6422510.
(n.d.). Heat-Related Illnesses (Heat Cramps, Heat Exhaustion, Heat Stroke). John Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/heatrelated-illnesses-heat-cramps-heat-exhaustion-heat-stroke

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Womens Workouts

35 Min Full Body FAT BURNING HIIT Cardio Workout

Published

51 mins ago

September 24, 2024

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35 Min Full Body FAT BURNING HIIT Cardio Workout

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Get ready to incinerate calories and rev up your metabolism with this explosive 35 minute full body HIIT cardio workout! Using nothing but your own bodyweight, we’ll push you to your limits with0 40 second bursts of high intensity exercises followed by 20 second recovery periods.

This sweaty HIIT routine is designed to maximize fat burn, boost your endurance, and sculpt lean muscle from head to toe. We’ll keep your heart rate soaring and your body guessing with no repeat exercises. Just when you think you’re done, we’ll ramp up the intensity with a 60 second burpee finisher that’ll leave you drenched in sweat and feeling victorious!

We’ll end this calorie torching session with a well deserved 4 minute stretch and cool down to promote flexibility, prevent soreness, and enhance your recovery. Get ready to push your boundaries and unleash your inner beast!

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⏱️ Duration: 35 Minutes + Cool Down & Stretch workout)
🏋️ Equipment: Workout mat, towel and water bottle
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⏱️ Intervals: 40/20 // Finisher: 60 seconds

Exercises for this 35 minute full body fat burning cardio HIIT workout:

WARM UP – 8×30 EA
0:25 Ghost Rope
0:55 Wide Stance Cross Toe Touches
1:25 Squat + Overhead Reach
1:55 Side to Side Squats
2:25 Pike Calf Stretch
2:55 Runner Stretch
3:25 High Knee Skips
3:55 Hamstring Sweeps

WORKOUT – 40/20
4:45 Squat Jacks
5:45 Lateral High Knees
6:45 Lateral Squat Hops
7:45 Inchworm Push Ups
8:45 Plank T-Rotations
9:45 Mountain Climber Pauses
10:45 Bicycle Crunches
11:45 Leg Switch Crunches
12:45 Extended Cross Crunch R
13:45 Extended Cross Crunch L
14:45 Kneel to Squat
15:45 Reverse Lunges
16:45 Side to Curtsy Lunge R
17:45 Side to Curtsy Lunge L
18:45 High Knees
19:45 Plank Saw Pikes
20:45 Shoulder Taps
21:45 Wide Push Ups
22:45 Sprinter Sit Ups
23:45 Oblique Heal Taps
24:45 Oblique V-Ups R
25:45 Oblique V-Ups L
26:45 Sprawls
27:45 In & Out Shuffle
28:45 Wall Sit
29:45 Hand Release Push Ups
30:45 Commandos
31:45 Standing Oblique Twist R
32:45 Standing Oblique Twist L
33:45 Jump Squats

FINISHER – 60/0
34:45 Burpees

36:05 COOL DOWN – 12×20 EA

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

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Womens Workouts

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

Published

2 hours ago

September 24, 2024

NewsAdmin

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

Join me for this new LET`S GET SHREDDED SERIES, and let`s start working on specific muscles. This is an 8 min CHEST WORKOUT that features 12 variations of chest targeting exercises, all performed from a standing position. A short 8 minute workout will do wonders for targeting specific muscles.
As I promised, this channel is all about mixing and matching. You can use short workouts to strengthen your entire body, burn calories, work on mobility, balance, and improve your endurance.
The LET`S GET SHREDDED SERIES is here to help you work on building (toning) muscles. Feel free to mix and match and create your own muscle toning routine.
These will also work great as workout finishers.
I`m using my 3 kg dumbbells for this series. Make sure you adjust your weights to your own fitness level. Enjoy!

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I am not a certified trainer. This is my personal workout and may not be suited for others. If you’d like to give this workout a try, make sure to check with your physician first.

🔥8 Min CHEST WORKOUT🔥TONE & SCULPT🔥LET`S GET SHREDDED SERIES🔥Chest Workout at Home🔥ALL STANDING🔥

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Womens Workouts

35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA

Published

3 hours ago

September 23, 2024

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35MIN full body hourglass pilates workout // energising everyday pilates | LIDIAVMERA

Hi loves! happy sunday 🤍 love these longer videos for those days where I have a little more time or my body is just craving a longer workout! reminder that you can add ankle weights to make the core/booty section more challenging and arm weights to the arms sections!

Hope you have fun doing this workout!
Love you all, Lidi x

next workout video: Sunday 18th February, 11am ♡

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Womens Workouts

20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)

Published

4 hours ago

September 23, 2024

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20 MIN ABS & BOOTY WORKOUT | At-Home Pilates (No Equipment)

Enjoy this 2 in 1 Abs & Booty Workout that will strengthen your core and glutes! This no-equipment 20 minute at-home workout consists of exercises that will help define your abs and lift your booty. Get ready for the burn! 🔥

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DISCLAIMER:
Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that Move With Nicole will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.

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Womens Workouts

35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down

Published

5 hours ago

September 23, 2024

NewsAdmin

35 min SCULPT AND STRENGTHEN FULL BODY WORKOUT | With Dumbbells (And Without) | Warm Up + Cool Down

Join me for a 35 minute SCULPT AND STRENGTHEN FULL BODY WORKOUT. Some movements will be with dumbbells and some without. Today I’ll be using two 10 LB weights. The warm up and cool down are also be included. Intervals will be 45 seconds on and 15 seconds rest during the workout. So get ready to sculpt! 💞 xox Mik