Exercising in warmer weather requires your body to work harder to regulate internal temperature.
One of the most noticeable ways your body regulates heat is by sweating.
While perspiration is a good thing, excess sweating can lead to fluid loss and dehydration, which has a negative impact on performance. In addition, when you’re working up a good sweat, there’s more blood being sent to the skin surface for cooling which means that blood is being redirected away from your muscles. Therefore, less oxygen is reaching your muscles and, to compensate, your lungs and heart have to work harder. So, when you’re doing your usual round of 15 minutes of skipping or your 5K running route, you will be expending more energy in a hotter climate than a cooler one.
The good news is that training will help you adapt to warmer conditions. The more fit you are, the easier it’s going to be for you to handle the extra temperature levels.
Here are some other common sense tips can also help you manage the heat:
Be safe – Know your limits and adjust accordingly. This is especially relevant to people who aren’t used to training in the heat.
Train early or very late – These are usually the coolest parts of the day. Even a few degrees cooler will help.
Replace fluids during and after exercise – Help your body’s natural cooling system by avoiding dehydration.
Adjust your expectations – Your body is working harder so adjust your expectations accordingly. If you’re struggling to finish the last 3 minutes on the rope or maintain your 5K running pace, chalk it up to the fact that the weather conditions, not your fitness, is the reason.
Now get out there and get your sweat on!
By: Malia Hirschmann // Kenzai Trainer & Member