Training In Heat And Humidity Flashcards
What is humidity?
A quantity representing the amount of water vapour in the atmosphere
What is thermoregulation?
The ability to maintain body temperature within certain boundaries, even when the surrounding temperature is very different
What happens to the body in high temperatures/ humidity?
> dehydration
increased fatigue
heat exhaustion
increased core temperature
heat cramps
heat stroke/confusion/vision loss
cardiac drift - increased heart rate
weakened performance
What re the benefits of training in heat?
> improve performance
improved thermoregulation
thermal comfort
acclimation - improved skin blood flow
increased sweat rate
increased blood plasma and lactate
more pliable muscles - reduced risk of injury
What are the training adjustments for performance in heat/humidity?
> train in similar climate before (camp)
heated chamber, sauna, heated water
taper training intensity
gradual increase intensity with acclimatisation
no excessive warm up
higher intensity in AM/PM
wear HR monitor
What hydration strategies can be used to optimise training?
> preserve plasma volume
maintain circulation
reduce cardiovascular drift
2-3 cups per hour if sweating a lot
don’t overdo - can cause intoxication or vomiting
hypo/isotonic sports drinks replenish electrolytes
What technological methods can be used to prepare for heat training?
> pre-cooling - reduce body temp before competition
ice baths
ergogenic aids - ice vest
lightweight clothing, light colour
protect - sunscreen
