How to exercise in hot weather now that the heatwave is here:
in the blazing sun really is harder than in cool, breezy weather. “The human body is an incredibly inefficient organ, in that when we exercise only about 25% of energy is used for movement – the other 75% is used for heat production,” says Professor Mathew Wilson, head of sports medicine for HealthcareUK.
Just like our brains struggle to concentrate on more than one thing at a time, the body can be too preoccupied with keeping cool to up the pace. Meaning if you do push harder, your body will be working in overtime. However, if you enjoy exercising and want to get all of the, we of course wouldn’t recommend just stopping your workouts for the summer months because of the heat. But it is important to make modifications to how we train.
Then, consider switching up the type of exercise you’re doing. Professor Wilson explains that doing strengthening or muscular training in the heat can actually boost your performance. “In anything from the 1500 meter to marathon length runs, we see a drop in performance of up to 5%. But in strength and power sports, like 100 metres or 200 metres, we see great times in the heat.”
The most important takeaway of all of this is to show your body a bit of compassion. It’s annoying that you might not be running as fast or lifting as heavy or jumping as high, but it’s not your fault that there are external factors working against you. “Exercising in hot weather puts extra stress on the body – so just know that less is more,” agrees Susie. “If you experience any symptoms of heat related illness, stop exercising and seek air-conditioned comfort fast.
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