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Disclaimer – Important
Heat training should be done in collaboration with an experienced coach or trainer and with prior medical clearance. Heat illness is a very real and dangerous thing, so work with a professional. If during any session you don’t feel good, just stop and cool down.
History and Background
There has been a lot of interest in heat training over recent years, which is partly fuelled by more events being carried out in high temperatures. For example, the Tour de France regularly sees high 30’s and low 40-degree temperatures. The other factors include the increase in understanding of the impact of heat on performance and the benefits of heat training in mitigating that decrease in performance.
Technology allowing the monitoring of core temperature has improved and become more accessible. The Core temperature sensor is the one most visible in pro sports at the moment. This has led to increased popularity amongst endurance athletes and their coaches. Which in turn has led in particular with the practical application of heat training within a training program.
Interestingly, while researching heat training I was really surprised to find the first recorded study into how humans adapt to heat was in 1768. So maybe we aren’t as cutting-edge as we thought!
Before we get stuck in, he’s a quick reference to some key terms:
Why Heat Training?
Maintaining optimal core temperature is extremely important to the body, and once exercising is a big task for your body. This is because the ‘Gross Efficiency’ of our body is around 20%. This means that 80% of the energy burned is converted to heat, which the body must deal with.
To make it a more practical example in cycling:
Your body has to deal with the thermal load in order to maintain the body in optimal condition. If that’s not possible, the workload has to be decreased. If it still isn’t possible, heat illness is a real risk and is extremely serious. That’s why you should be working with a professional and not just experimenting with this.
The current understanding is that Gross Efficiency decreases by about 1% for every increase of 1 degree in core temperature. Though this doesn’t sound like much, it’s actually quite a large effect. In the example above we assumed a gross efficiency of 20%. If this example was at a core temperature of 37 degrees, the diagram below shows the effect of a 3-degree increase in core temperature.
As you can see, for the same metabolic load, there is a loss of 37.5 watts when the core temperature is increased from 37 to 40 degrees. That’s certainly a significant change in performance. Increased core temperature will always eventually impact performance. The goal of heat adaptation is to mitigate some of the complex reactions that happen in the heat, allowing the body to maintain as close to peak performance as possible for as long as possible.
Our bodies are amazingly adaptable, and in moderate conditions, the mechanisms we have to dissipate the heat produced during exercise are extremely effective. The problems start to mount up quickly once the temperatures rise and dissipating the heat created by exercise becomes a big challenge.
The effects of heat on your body during a performance, like the adaptations themselves, are many. If you are not adequately prepared, your core temperature will rise more quickly, you will run out of the ability to sweat. The sweat you do have will be relatively loaded with electrolytes, that you will then run low on. As a result of increasing blood required elsewhere, processing nutrition will become increasingly hard and digestion will be impaired. All of which will result in your heart rate rising and your power dropping until the slowing down becomes stopping.
There are two main ways to continue to perform, one is to try and keep your core temperature down. If that is possible, ice, cold drinks, ice vests, etc can be used to keep the core temperature down. If successful the core temperature can stay in a range that allows for peak performance. If conditions are too hot/humid, this may not be possible. This brings in the other way to maintain performance in the heat. That is to train in a way that allows you to adapt to performing in the heat, and obviously, you can do both.
Heat Training – The Physiology
Training in any form is based on the idea that you challenge the body’s homeostasis (i.e. its optimal balance). By pushing the current limits you aim to trigger a reaction, where in time, the body adapts in preparation to better deal with the same stimulus in the future (as illustrated below).
The same is true of heat adaption. By exposing the body to training in the heat, the body will respond by adapting to perform better in the heat in the future. Though that sounds simple, the processes and mechanisms behind it are far more complicated. In fact, it isn’t a single response, the adaptations are numerous and it’s a combination that contributes to greater performance in the heat.
What are the Adaptations of Heat Training?
There are so many adaptations that occur when you are properly adapted to exercising in the heat. Interestingly, much of the research into heat adaptation is quite old and the adaptations have been well known for some time. For example, the increased sweat rate and decrease in electrolyte loss were well-established in the 1930’s and 1940’s. Other peripheral adaptations were found in the 1970’s, such as increased skin blood flow and earlier onset of sweating. A full summary and history of the adaptations can be found in the excellent paper by Periard, et al. 2015.
A summary of the adaptions is illustrated below:
In the diagram above, the 9 adaptations are highlighted in the center, with how the body achieves this adaptation to the left (if it decreases) or on the right (if it is increased). There is a big interaction between the different adaptations. For example, the increased blood plasma allows for an earlier and greater sweat rate without compromising hydration status as quickly. This increased plasma also allows for increased blood flow to the skin without having to compromise other body functions, such as digestion.
There is an increased sensitivity to the changes that occur when exercising in the heat. Meaning your body will start managing the heat more quickly, keeping you in an optimal range for performance for longer.
Non-Physiological Effects of Heat Training
All the mechanisms and adaptations above are physiological changes that occur with heat adaptation. A big adaptation that isn’t on this list is the psychology of heat adaptation. This is a huge benefit of heat training. From my own experience, when starting a heat training block, it was initially quite uncomfortable and the temptation to switch on the fans was very real, even during a short session. Whereas, later in the block I was comfortable at higher temperatures, at higher power outputs, and for double the time (my longest sessions were 90 minutes, with 60 minutes in the heat training zone).
This personal experience is backed up by many research studies. For example, in 2018, Malgoyre, et al. found that heat training not only increased performance in a 8km marching trial but also a significantly decreased rate of perceived exertion and thermal discomfort. These benefits should not be underestimated.
It is beyond the scope of this article to go into detail about all of these, as you can see, it’s an incredible amount of adaptation. For further reading, I would recommend the Periard paper in the references.
In Part 2 we will look at the protocols used for heat adaptation and how it can increase performance.
References
- Malgoyre A, Tardo-Dino PE, Koulmann N, Lepetit B, Jousseaume L, Charlot K. Uncoupling psychological from physiological markers of heat acclimatization in a military context. J Therm Biol. 2018 Oct; 77:145-156
- Periard, J.D., Racinais, S, and Sawka, M.N. (2015) Adaptations and Mechanisms of Human Heat Acclimation: Applications for Competitive Athletes and Sports. Scand. J. Sci. Sports. (Suppl. 1): 20-38.
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My opponent is weaker than yesterday’s and i mishandled the assault.
John practiced household medicine in Almira, WA from 1932 to 1940 after his internship.
The very best authority of the Warsaw Inventory Exchange is the general Assembly of Shareholders of the WSE.
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Omnibus – Norman Foster (contributor).
Allow us to discover for science unencumbered paths.
Online trading has given anybody who has a pc the ability to invest.
As delicate as a lady, the bangles and the bracelets will depart the wearer mesmerized, thus, desiring to extra of those ornaments to the jewellery box.
We are all aware, of course, of Grenfell Tower where the fire did, indeed, break out in one flat but escalated to the whole building as a result of the cladding on the outside.
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Bogle, John; Rafalaf, Andrew (October 1, 2002).
Kenneth Smith, Enid, Ok, and Gene Rogers, Gardenia, CA; brother of Stanley Orr, Phoenix, AZ; Chester Orr, Hamlet, IN.
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This tells us several things: UNATCO views the progress of know-how as a nasty factor, so long as its enemies management that progress of expertise.
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It was on this dour atmosphere that Motor Trend picked Mustang to kick off a collection of nostalgic “Now Vs. Then” comparisons in its November 1980 difficulty.
The 2010 festival, entitled, “Welcome to Music Manufacturing unit,” included a collaborative performance of Britney Spears’ track “Circus,” that includes Taemin (Shinee), Seohyun (Girls’ Era), Jiyeon (T-ara), Chansung (2PM), Mir (MBLAQ), Sulli (F(x)), and Lizzy (After College), all of whom have been the youngest members of their respective music groups.
It’s a two-light window with St George within the left hand light and an Angel in the best hand gentle.
This is the time period when traders start to judge the performance of the result on the basis of the guidance number.
Koczwara, Michael (February 26, 2020).
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The ACT is a member of the European Association of Corporate Treasurers and the International Group of Treasury Associations, the umbrella bodies for corporate treasury organisations in Europe and worldwide.
You need to win their confidence by letting them know that you have something worthy to offer.
Binary possibility works finest for people who will not be as involved with price movements or market behavior.
It’s important to differentiate between anxiety assaults and panic assaults, as panic assaults are usually shorter in duration.
For the Christmas feast in England, turkey and stuffing are staples.
Island, Okay.Will, 2PM, U-Kiss, B1A4, Rainbow, Infinite, Apink, Boyfriend, Dal Shabet, and Beast.
This concept has gained popularity due to the non-fungible or unique characteristics of Non-Fungible Tokens, which are not useful in the DeFi sector.
The firm’s view is that investors who are prepared to endure the current disapproval of nuclear power generation will likely be rewarded with superior returns in the fullness of time.
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They’re generally listed on the Luxembourg Stock Change or admitted to itemizing in London.
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The market segments provide an overview, description of products on the market, description of products in development, market estimates and forecasts, and competitive analysis of leading providers.
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However, this was mostly because the town annexed nearby residential areas.
Examples of liens are a second mortgage on the home or a tax lien from unpaid property taxes.
Outside of the town correct, these city areas have a “mountain-town feel”.
As of 2007, the average life span of an American was 77.9 years, exactly 2.5 years more than the average life span in 1990 and more than four years more than the average life span in 1980.
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On Friday the rupee closed at 57.12/13, down about 7.4 p.c since the start of the 12 months, making it the worst performing currency in Asia.
Subsequently, managers need to opt for administration training and courses in the event that they wish to succeed in their life.
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A complete plan presents protection comparable to extra traditional health care plans.
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After helping Sidious kill Jedi Master Mace Windu, he swore allegiance to the Sith and was given the identify Darth Vader before setting out to destroy all Jedi left on Coruscant.
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Faces can bleach out utterly.
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He stares them down until he gets the information he wants
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