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Using Heat to Aid Performance

Posted on: Nov 17th, 2019 by thephysiomovement | Categories: Uncategorized

Welcome to NQ Summer (Part 3) 

Using heat to aid performance:

Recently there has been fierce debate regarding the benefits of heat vs. altitude training. Everyone has seen their favourite athletes living it up in Europe or Falls Creek each year trying to get the benefits that altitude training gives. However, in more recent years, it has been found that heat training can also give us some benefits, with different effects. Below is a few tables adapted from Synergy Fitness which gives some insight into the benefits, recommendations and disadvantages of heat and altitude training.

Recommendations for Heat and Altitude training

 

ALTITUDE TRAINING

HEAT TRAINING

  • Optimal range: 2000-2500m
  • 21-28 days exposure
  • Minimum 12-18hrs/day
  • Temperature >36C/Humidity >50%
  • 7-14 days exposure
  • 90-100min/day (short exposures) OR every 3rd day (long exposures)
  • Exercise intensity approximately 50% VO2

 

Benefits of Heat and Altitude Training 

 

ALTITUDE TRAINING

HEAT TRAINING

  • Increased EPO, Red Blood Cell count/haemoglobin, lactate clearance, metabolism, oxygen to muscle
  • Reduced lactate production
  • Maintained for 12-28 days
  • Increased plasma volume, sweat sensitivity, blood flow to skin, endurance
  • Reduced HR during exercise, loss of salt in sweat
  • Maintained for 10-28 days

 

Performance Benefits of Heat and Altitude Training 

 

ALTITUDE TRAINING

HEAT TRAINING

  • Improved aerobic performance/CV fitness
  • Improved repeated high intensity effort ability
  • Increased fat loss
  • Increased recovery rate
  • Increased aerobic capacity and cardiovascular efficiency
  • Maintained electrolyte balance
  • Increased body internal cooling effect and glycogen sparing

 

Disadvantages/Risks of Heat and Altitude Training 

 

ALTITUDE TRAINING

HEAT TRAINING

  • Doesn’t work for everyone
  • Altitude sickness
  • Training intensity may decrease due to greater energy demands
  • Increased impact on immune system
  • Heat illness
  • Dehydration (acute and cumulative)
  • Need the right temperature and humidity range to get the benefits

This information is designed to provide the facts for an informed decision. Different sports and environments will require different training methods. For example, if you are an athlete going to race in Kona, heat training could be beneficial to assist with your performance in the heat. While other endurance athletes may find more benefit from altitude training due to their prior experience in the area. These methods are individual and for further information on how to safely use these methods of training to your advantage, contact TPM Performance today.

Contact

     517 Flinders Street
Townsville City Qld 4810
     1300 TPM FIT or 4740 4516
     info@thephysiomovement.com.au
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