5 tips to improve your training in hot weather
The arrival of fine weather surprised us somewhat: a temperature of about 38 degrees, a sun that would make more than one blush and a very stifling heat. No doubt it's summer! But the hardest part is the
training. When the thermometer reaches these high levels, sessions can sometimes be very complicated and this can hinder your progress.
The problem is that these bad sessions automatically affect your motivation: the more badly you train, the less you want to train. This is the paradox of bodybuilding. The bad news is that once he is associated with this infernal circle, it is very difficult to get rid of him. The good news is that there are some simple tricks to counter this scenario.
These tricks, I have used them during all my years of practice. So far, they have never let me down. So have something ready to jot down, and read it carefully!
1. Remember to moisturize
Not surprisingly, water is at the heart of an athlete's diet. Even more when the heat works. The reason is more logical: every cell in your body contains water. Each tissue, each organ uses its share to function optimally. And when your water intake becomes limited, the body starts sending you signals. This is called dehydration.
Drought has different stages of development. It can range from the simple fact of having a dry throat to the most extreme discomfort. And for your information, just 1 to 2% of dehydration is enough to
alter your performance and cause some recovery problems. And believe me, this stage can happen very quickly if you do not take care of the minimum amount of hydration.
But what are the signs of dehydration?
Feeling of dry mouth
Lips slightly chapped
Highest dry phase:
- headache, dizziness
Feeling of suffocation
What are the recommendations for getting good hydration?
In winter, the recommendations are 2 liters for sedentary people and 3 liters for athletes. In the summer, 3 liters is the minimum for everyone. You can even go up to 5 liters if you do intense sports such as bodybuilding and/or if your professional activity is physical. But
most often, these recommendations are never reached, since it can be difficult to properly hydrate the body during the day. If this is your case too, do it like me and follow some habits to simplify your task!
Keep a bottle nearby when you work
Drink at least 1 liter during exercise
- Take a sip after performing each task or performing an exercise
Keep several bottles in the fridge and one in the freezer
Don't wait until you feel thirsty to drink
Final bonus tip: Have a mineral-rich drink! And yes, if your water level drops, you will inevitably lose minerals essential for cell function. For example, a deficiency of magnesium or sodium negatively affects nerve recruitment and muscle contraction. And if
you are looking to make progress in bodybuilding, this is a cost you cannot afford. In order to support your performance and reach your maximum potential, I invite you to use mineral water during your workouts. Or even better: a homemade drink while training.
And since I'm cream, I'm sharing a little recipe that would be perfect for maintaining an intense 50-minute effort:
You can also find many recipe ideas to create your own while training in this article: 5 Energy Drink Ideas
2. Eat light
During the summer, our appetites are known to be greatly affected. Even more so when it comes to fatty foods. You should know that fats slow down the digestion process and take longer to be absorbed. This is largely due to its structure, which is more complex in terms of degradation. And digestion makes you hot! This is called the thermic effect of food.
Simply put, the body uses energy to digest each food item. This energy consumption produces heat that increases body temperature. The more difficult the meal is to digest, the hotter it will be. In
winter, this factor is welcome. This is why Nordic countries consume a lot of fatty foods. On the other hand, eating a "heavy" meal can become overwhelming at times. Not to mention the fatigue
you feel during digestion. Eventually, you find yourself in a "semi-comatose" state, unable to do anything. Not really ideal for being productive. In order to avoid this phenomenon, I encourage you to eat cold foods (even very cold), preferring "light" or low-fat foods. You can for example,
By the way, here is a rap recipe that you will definitely love:
What satisfies your palate, while refueling, without the guilt!
3. Short but effective exercises
Have you noticed this decrease in intensity in your sessions? Even performance? This is not strange!
Your goal during this summer period is to do everything possible to maintain your physical condition, as well as your performance. Because it is never easy to combine our social life with good
vacations and our time-consuming sports life. And if you add to that, a near-peak temperature, maintaining a certain level of exercise during the summer would really be the end of the world.
To do this, you can start by lowering the pace of your training. If you train 4 to 6 times a week, eliminate one to two sessions. On the other hand, there is no need to change the frequency if you have less than 3 sessions per week.
Next, I recommend decreasing the duration of your workouts. 50 minutes should be enough to work all your muscle groups effectively. 50 minutes per session may seem unimportant to you, but it is more than enough to be productive, while staying focused on your goal.
In this, the form of circuit drills perfectly lend themselves to this! By associating several exercises with no downtime, it ensures complete work while reducing working time. Enough to get the most out of your vacation, while maintaining a more than enough sport level!
And in order to put the possibilities on your side to maintain your performance (or even continue to progress), here are two sessions that you can incorporate directly into your training plan! :
You can repeat each session up to twice a week, keeping a day of rest after two consecutive workouts. Of course (I can't repeat it enough), don't forget to warm up before every workout, even in summer! 10 minutes of joint and cardiovascular warm-up and 5 minutes of weightlifting should be more than enough.
In extreme heat, there is no point in wanting to excel if your condition does not allow it. Learning to listen to yourself and knowing how to adapt your training are key points in looking for continuous and lasting progress!
4. Find the right time to train
When do you think is the best time to train? Do you prefer the morning to start the day with the right foot? Or rather, in the evening, to go to bed satisfied with a job well done?
The best time to exercise is usually caused by the same factor: the circadian rhythm. Known as the 'circadian clock', this circadian rhythm is known by many factors to regulate the state of
wakefulness and the state of sleep. These factors, for example, sun exposure, meal times, sleep times and wake times... Your body performs best when your body temperature is at its highest. That is
about 6 hours after you wake up. You understand, we all have a different circadian rhythm, which adapts according to our habits. If you have trained early for years, it will be difficult for you to train at the end of the day. On the contrary.
But what do you do when external conditions change? If you can choose the time when you train, I advise you to prefer times when the temperature is the lowest. In summer, the time is usually between 7 am and 9 am.
To sum it up:
To be more efficient, train 6 hours after waking up.
If you've always exercised at a specific time for years, don't change anything.
- However, it is possible to change your schedules with the aim of improving your performance. Only, it will take your body a few weeks to adapt to this new environment.
In the summer, train first during the mildest hours. So between 7 am and 9 am.
4. Take a cold shower (very cold)
For over a year now, cold showers have been part of my daily life. Not a day goes by that I don't eat it (yes, even in winter :D). For me, it was a "game changer". Cold showers are incredibly effective in combating heat, and everyone knows it... they help regulate body
temperature by providing a feeling of ultimate well-being. A cold shower right before bed helps improve sleep quality. Finally, they play a role in regulating stress and giving a sense of calm.
But then, why do so few people take it? Because it is unpleasant! And there, you'll definitely answer me that you take it every day. Are you sure you are referring to the same thing? I'm talking about a
completely freezing shower, with the faucet set to the lowest temperature! I'm often told, "Oh no, turn the temperature down a bit to feel the water cool... It's already too cold for me." That's not what I call a cold shower... I'll explain the protocol to you:
Stay for 30 seconds under lukewarm water
Gradually lower the temperature until you can't move the adjustment knob
Stay for at least 2 minutes under colder water
For information, in some homes there are systems with a thermostat that limits the temperature at the outlet of the hot water tank. Be sure to check that this thermostat is set correctly, in order to get the coldest water possible. It would be a shame to miss a few degrees less, right? :Dr
Heat is now just ancient history. Well, not quite... However, now you know the tricks to deal with it and keep your workouts efficient and productive! If you combine a drink during training with short, intense sessions and if you do everything in your power to apply all the instructions, you have the perfect combination for a sporty summer without a hitch!