Temperature training

Athletes who choose the trail over the treadmillper pound of body weight daily and, during
don't get the benefit of a thermostat. For muchexercise, feeding your muscles extra carbs (about
of the year in much of the United States, theyfive to six ounces of sports drink every 15
are forced to contend with bitter cold andminutes).
sweltering heat. But only recently have sportsBrisk
scientists zeroed in on exactly how those45°F to 50°F (7°C to 10°C)
extreme temperatures influence performance.This is the sweet spot for sustained exercise.
"The biggest breakthroughs have come in theBefore long workouts, heat up your muscles by
past five years," says Jim Cotter, Ph.D., a seniorjogging or cycling slowly for ten minutes and fire
lecturer at the School of Physical Education at theup your nervous system with a couple of
University of Otago, in New Zealand. "We've30-second bursts at close-to-maximal effort.
learned that the optimal warm-up forDuring your warm-up and the first few miles of
cold-weather exertion is quite different from theexercise, prevent
one you would carry out in the heat and, perhapsshivering€”which can expend
more important, that the skin and brain play largeroxygen and promote
than expected roles in determining how athletesfatigue€”by wearing layers
respond to temperature changes."that can be removed readily as you continue your
The brain, scientists have discovered, can actuallyworkout.
anticipate changes in body temperature and willBalmy
adjust exercise intensity accordingly. This50°F to 70°F (10°C to 21°C)
subconscious calculation takes into account bothIt's easier to get loose when it is 65 degrees (18
the outside temperature and the duration of thedegrees Celsius) than when it's 35 (2 degrees
effort, and explains why slowdowns are almostCelsius). And since muscle contraction velocity
automatic in the heat, even before signs ofincreases as sinews warm up, you can get into a
significant muscle fatigue set in. If an athletegroove right from the start of your workout.
attempts to exercise beyond the brain's wishes,However, when exercising for 75 minutes or
the cerebrum will respond by generating brutalmore, overheating is an issue. One study found
sensations of exhaustion (i.e., heat strain). The sadthat marathon times lengthen by 19 seconds for
fact: Ambient temperatures can trump youreach degree above 55°F (13°C).
hard-earned fitness. Fortunately, though,Acclimatize by training in these temps for a week,
researchers have developed strategies to helpand limit warm-ups to five minutes.
athletes stabilize their core temps in both hot andBlazin'
frigid conditions. Here, scientifically backed tips toAbove 70°F (21°C)
help you perform optimally in four temperatureIn warm temperatures it's very difficult to shed
zones.excess body heat. Studies show that taking an
HOW TO CONQUER ANY CLIMATEice-cold bath or relaxing in an air-conditioned room
Blusteryprior to exercise can up endurance by 37 percent
Below 45°F (7°C)for cyclists and 17 percent for runners.
The human body has limited physiological defensesTraining is important, too: When you work out for
for the cold. To maintain an optimal core temp,a week in the heat, you improve blood flow to
layer clothing properly. Also, be sure that yourthe skin, lower the skin-temperature threshold for
muscles are well stocked with glycogen (fatsweating, and sweat more evenly, all of which
metabolism is impaired at low temperatures) byallows you to exercise at a higher intensity for
consuming up to four grams of carbohydrateslonger.