How to train in the heat

Tomas Horakcrossfit tips0 Comments

It’s getting hot outside, you can feel it and not just at the gym. Many of you complain about working out when its hot hot hot, some even decided to limit your trainings because of it.

I found a great article on journal.crossfit.com that talks exactly about how we should train when it gets hot.

So, how to train in the heat and how to approach you workouts overall without limiting your fitness? 🙂

I will only mention the most important points from the article, you can read the whole thing in the link at the bottom of this post.

  1.  Drink a lot. That’s the most important thing. Water is super necessary for our bodies, especially when it’s hot because we sweat and need a whole lot more than usual. Water cools of the body and makes sure it works right. There are two water related myths: you have to get very dehydrated to notice the risks of dehydration on yourself and focus on how thirsty you are. The latter works ok on a regular basis but not when it is hot out. Drink clear water and avoid coffee or sweet drinks before you head to the gym.
  2. When water leaves our body it is necessary to supplement minerals and vitamins (that leave along with it), especially vitamin B and C. These help us not just to regenerate but also function well overall. Magnesium, calcium, sodium and potassium are the most important minerals. Take them, ideally all at once,  before you train.
  3. Eat! Food seems to be the first thing we give up when it’s hot. It could be a great short term diet but your body needs energy to function well as well as to keep the muscles you worked so hard to get. A great alternative to food are shakes. They give us the protein we need while we don’t force ourselves to eat tons of meat and rice. There is a huge variety to choose from. Drink your shakes for breakfast, dinner or as a snack throughout the day, and add one to your diet for right after you train.
  4.  Dress well. Cotton shirts, long pants, long sleeve shirts are a definite no when it’s hot outside. Chose your clothes wisely and let your body breathe. You will see the WODs will get much easier.
  5. Adjust your training times. Early mornings are cooler and better for work outs compared to the 4pm heat. If your schedule allows book a morning session to stay active.
  6. Less is more. Last but not least switch your mindset when it comes to training, especially if you struggle when it’s hot.  It is far better to go at 80% than to push yourself like you usually do. Easier training is better than no training. So don’t quit just because you can’t give it your all. Come and work out at a lower intensity.

You can read a more detailed description of these points here. I recommend that everyone who has trouble working out when the temperature is high reads and ponders this article. It is not necessary to stop or limit your training, you can still work out when its warm, just think about it more. 🙂

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