| Athletes who choose the trail over the
| |
| | metabolism is impaired at low
|
| treadmill don't get the benefit of a
| |
| | temperatures) by consuming up to four
|
| thermostat. For much of the year in much
| |
| | grams of carbohydrates per pound of body
|
| of the United States, they are forced to
| |
| | weight daily and, during exercise,
|
| contend with bitter cold and sweltering
| |
| | feeding your muscles extra carbs (about
|
| heat. But only recently have sports
| |
| | five to six ounces of sports drink every
|
| scientists zeroed in on exactly how those
| |
| | 15 minutes).
|
| extreme temperatures influence
| |
| | Brisk
|
| performance.
| |
| | 45°F to 50°F (7°C to 10°C)
|
| "The biggest breakthroughs have come in
| |
| | This 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 School of
| |
| | your muscles by jogging or cycling slowly
|
| Physical Education at the University of
| |
| | for ten minutes and fire up your nervous
|
| Otago, in New Zealand. "We've learned
| |
| | system with a couple of 30-second bursts
|
| that the optimal warm-up for cold-weather
| |
| | at close-to-maximal effort. During your
|
| exertion is quite different from the one
| |
| | warm-up and the first few miles of
|
| you would carry out in the heat and,
| |
| | exercise, prevent shivering€”which
|
| perhaps more important, that the skin and
| |
| | can expend oxygen and promote
|
| brain play larger than expected roles in
| |
| | fatigue€”by wearing layers that can
|
| determining how athletes respond to
| |
| | be removed readily as you continue your
|
| temperature changes."
| |
| | workout.
|
| The brain, scientists have discovered,
| |
| | Balmy
|
| can actually anticipate changes in body
| |
| | 50°F to 70°F (10°C to 21°C)
|
| temperature and will adjust exercise
| |
| | It's easier to get loose when it is 65
|
| intensity accordingly. This subconscious
| |
| | degrees (18 degrees Celsius) than when
|
| calculation takes into account both the
| |
| | it's 35 (2 degrees Celsius). And since
|
| outside temperature and the duration of
| |
| | muscle contraction velocity increases as
|
| the effort, and explains why slowdowns
| |
| | sinews warm up, you can get into a groove
|
| are almost automatic in the heat, even
| |
| | right from the start of your workout.
|
| before signs of significant muscle
| |
| | However, when exercising for 75 minutes
|
| fatigue set in. If an athlete attempts to
| |
| | or more, overheating is an issue. One
|
| exercise beyond the brain's wishes, the
| |
| | study found that marathon times lengthen
|
| cerebrum will respond by generating
| |
| | by 19 seconds for each degree above 55°F
|
| brutal sensations of exhaustion (i.e.,
| |
| | (13°C). Acclimatize by training in these
|
| heat strain). The sad fact: Ambient
| |
| | temps for a week, and limit warm-ups to
|
| temperatures can trump your hard-earned
| |
| | five minutes.
|
| fitness. Fortunately, though, researchers
| |
| | Blazin'
|
| have developed strategies to help
| |
| | Above 70°F (21°C)
|
| athletes stabilize their core temps in
| |
| | In warm temperatures it's very difficult
|
| both hot and frigid conditions. Here,
| |
| | to shed excess body heat. Studies show
|
| scientifically backed tips to help you
| |
| | that taking an ice-cold bath or relaxing
|
| perform optimally in four temperature
| |
| | in an air-conditioned room prior to
|
| zones.
| |
| | exercise can up endurance by 37 percent
|
| HOW TO CONQUER ANY CLIMATE
| |
| | for cyclists and 17 percent for runners.
|
| Blustery
| |
| | Training is important, too: When you work
|
| Below 45°F (7°C)
| |
| | out for a week in the heat, you improve
|
| The human body has limited physiological
| |
| | blood flow to the skin, lower the
|
| defenses for the cold. To maintain an
| |
| | skin-temperature threshold for sweating,
|
| optimal core temp, layer clothing
| |
| | and sweat more evenly, all of which
|
| properly. Also, be sure that your muscles
| |
| | allows you to exercise at a higher
|
| are well stocked with glycogen (fat
| |
| | intensity for longer.
|
