Stay fit all year round


Temperature training

Athletes who choose the trail over the(fat metabolism is impaired at low
treadmill don't get the benefit of atemperatures) by consuming up to four
thermostat. For much of the year in muchgrams of carbohydrates per pound of body
of the United States, they are forced toweight daily and, during exercise,
contend with bitter cold and swelteringfeeding your muscles extra carbs (about
heat. But only recently have sportsfive to six ounces of sports drink every
scientists zeroed in on exactly how15 minutes).
those extreme temperatures influenceBrisk
performance.45°F to 50°F (7°C to 10°C)
"The biggest breakthroughs have come inThis is the sweet spot for sustained
the past five years," says Jim Cotter,exercise. Before long workouts, heat up
Ph.D., a senior lecturer at the Schoolyour muscles by jogging or cycling
of Physical Education at the Universityslowly for ten minutes and fire up your
of Otago, in New Zealand. "We've learnednervous system with a couple of
that the optimal warm-up for30-second bursts at close-to-maximal
cold-weather exertion is quite differenteffort. During your warm-up and the
from the one you would carry out in thefirst few miles of exercise, prevent
heat and, perhaps more important, thatshivering€”which can expend oxygen
the skin and brain play larger thanand promote fatigue€”by wearing
expected roles in determining howlayers that can be removed readily as
athletes respond to temperatureyou continue your workout.
changes."Balmy
The brain, scientists have discovered,50°F to 70°F (10°C to 21°C)
can actually anticipate changes in bodyIt's easier to get loose when it is 65
temperature and will adjust exercisedegrees (18 degrees Celsius) than when
intensity accordingly. This subconsciousit's 35 (2 degrees Celsius). And since
calculation takes into account both themuscle contraction velocity increases as
outside temperature and the duration ofsinews warm up, you can get into a
the effort, and explains why slowdownsgroove right from the start of your
are almost automatic in the heat, evenworkout. However, when exercising for 75
before signs of significant muscleminutes or more, overheating is an
fatigue set in. If an athlete attemptsissue. One study found that marathon
to exercise beyond the brain's wishes,times lengthen by 19 seconds for each
the cerebrum will respond by generatingdegree above 55°F (13°C). Acclimatize
brutal sensations of exhaustion (i.e.,by training in these temps for a week,
heat strain). The sad fact: Ambientand limit warm-ups to five minutes.
temperatures can trump your hard-earnedBlazin'
fitness. Fortunately, though,Above 70°F (21°C)
researchers have developed strategies toIn warm temperatures it's very difficult
help athletes stabilize their core tempsto shed excess body heat. Studies show
in both hot and frigid conditions. Here,that taking an ice-cold bath or relaxing
scientifically backed tips to help youin an air-conditioned room prior to
perform optimally in four temperatureexercise can up endurance by 37 percent
zones.for cyclists and 17 percent for runners.
HOW TO CONQUER ANY CLIMATETraining is important, too: When you
Blusterywork out for a week in the heat, you
Below 45°F (7°C)improve blood flow to the skin, lower
The human body has limited physiologicalthe skin-temperature threshold for
defenses for the cold. To maintain answeating, and sweat more evenly, all of
optimal core temp, layer clothingwhich allows you to exercise at a higher
properly. Also, be sure that yourintensity for longer.
muscles are well stocked with glycogen



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