Unlocking the Advantages of Heat Training for Events in Cooler Conditions
- Steve Cronshaw
- May 27
- 6 min read
1-min Quick Summary: Benefits of Heat Training
- Increased Plasma Volume: Enhances oxygen delivery, improving endurance.
- Improved Stroke Volume: Increases blood pumped per heartbeat, decreasing heart rate.
- Better Endurance Performance: Optimises oxygen delivery and delays fatigue.
- Metabolic Adaptations: Increases fat oxidation and muscle efficiency.
- Psychological Benefits: Builds resilience and reduces perceived exertion.
- Improved Recovery: Aids in heat dissipation and faster recovery.
- Haematological Benefits: Stimulates red blood cell production for better oxygen capacity.
- Cross-Training Effects: Mimics altitude training benefits with improved muscle blood flow.
- Enhanced Performance in Varied Conditions: Increases adaptability and competitive advantage.
Strategies for Heat Adaptation
Active Heat Adaptation
1. Exercising in Hot Environments: Train 60–90 minutes daily in 30–40°C for 5–14 days.
2. Wearing Extra Layers: Use non-breathable clothing during training in cooler conditions (30–60 minutes).
3. Post-Exercise Heat Exposure: Use saunas or hot baths (30–40 minutes) after training.
Now for the details. (5-min read)
This specialised training can significantly enhance your performance for a key event, even in cool or temperate climates. Heat training offers considerable benefits because the physiological adaptations gained from exercising in hot conditions can improve overall performance in cooler environments. These adaptations improve cardiovascular function, metabolic efficiency, and endurance capabilities.
In Part 1, we will list the benefits of heat training, and in Part 2, we will provide practical advice on effectively implementing heat training in one to two weeks leading up to an event.
Part-1 Here is a list of the significant benefits you can gain from Heat Training:
1. Increased Plasma Volume:
When blood volume is increased, this will aid the delivery of oxygen to working muscles, improving endurance with less fatigue.
Improved Stroke Volume: A larger plasma volume increases the amount of blood pumped per heartbeat; due to a larger stroke volume, the heart doesn't have to beat as frequently to achieve the same cardiac output
Lower Heart Rate: Heat acclimation reduces resting and exercising heart rates, leading to greater efficiency during athletic performance.
2. Improved Endurance Performance
Optimised Oxygen Delivery: Enhanced cardiovascular capacity improves oxygen delivery to muscles, which is beneficial for sporting performance
Increased Aerobic Capacity (VO₂ Max): Improvements in cardiovascular efficiency can raise an athlete's VO₂ max, improving performance.
Delayed Onset of Fatigue: Heat adaptations like glycogen sparing and improved muscle metabolism reduce fatigue during sustained efforts.
3. Metabolic Adaptations
Increased Fat Oxidation: Improved fat utilisation spares glycogen stores, which is advantageous in prolonged or high-intensity efforts.
Enhanced Muscle Efficiency: Adaptations at the cellular level, such as increased mitochondrial efficiency, optimise energy production.
4. Psychological Benefits
Increased Resilience: Training in heat builds mental toughness and the ability to handle discomfort, which can translate into better performance under pressure.
Reduced Perceived Exertion: Athletes often perceive the effort as lower after heat training, even in cooler environments, improving performance confidence.
5. Improved Recovery and Thermoregulation
Better Heat Dissipation: Adaptations like earlier and more efficient sweating enhance the ability to regulate temperature, even in non-heat-stress conditions.
Faster Recovery: Improved blood flow aids in the quicker removal of metabolic waste products, enhancing recovery between training sessions and events.
6. Hematological Benefits
Erythropoiesis Stimulation: Heat exposure may increase red blood cell production, enhancing oxygen-carrying capacity similar to altitude training.
Improved Oxygen Utilisation: Greater oxygen-carrying capacity translates to better endurance and peak performance.
7. Cross-Training Adaptations
Altitude-Like Effects: Heat training stimulates hypoxia-like responses, providing similar benefits to altitude training, even for events in temperate conditions.
Improved Muscle Blood Flow: Enhanced circulation ensures muscles receive adequate nutrients and oxygen during effort, regardless of external temperature.
8. Enhanced Performance in Varied Conditions
Adaptability to Changing Conditions: Training in heat increases the body's ability to cope with fluctuations in temperature, wind, and humidity, which can occur in temperate environments.
Competitive Advantage: Athletes not exposed to heat training may lack the cardiovascular and metabolic efficiencies gained from such adaptations.
Considerations for Heat Training in Non-Hot Events
Monitor hydration and recovery to avoid overtraining or dehydration.
Incorporate heat sessions in a controlled manner, starting with 20-30 minutes and gradually increasing exposure and intensity.
Include cool environment-specific sessions to ensure the athlete remains adapted to the expected race-day conditions.
Heat training can improve endurance, efficiency, and resilience, offering measurable performance benefits even for events in cooler climates.
Part-2
A list of practical strategies for athletes to use for passive and active heat adaption
Athletes can undergo heat adaptation using either active (exercise-related) or passive (non-exercise-related) approaches. These strategies are designed to expose the athlete to heat stress safely, prompting physiological changes such as increased plasma volume, earlier initiation of sweating, and decreased cardiovascular strain. Below is a comprehensive list of effective passive and active strategies for heat adaptation.
a) Active Heat Adaptation Strategies
These involve exercising in hot conditions to induce adaptation through increased core and skin temperatures, as well as sweating.
1. Exercising in a Hot Environment
What: Perform endurance or interval training in hot conditions (e.g., 30–40°C). Low-intensity training, such as zone-2 training, is best, as the heat may compromise your high-intensity quality.
How: 60–90 minutes daily over 5–14 days; adjust the intensity to manage heat stress.
Evidence: Garrett et al. (2011) suggest that 5–10 days of consecutive heat exposure improves thermoregulation and cardiovascular efficiency.
2. Wearing Extra Layers or Non-Breathable Clothing
What: Use warm clothing (e.g., tracksuits, rain jackets) to simulate heat during training in cool environments.
How: Use during moderate-intensity sessions for 30–60 minutes, 4–7 days per week.
Evidence: Zurawlew et al. (2016) demonstrated that overdressing can elicit comparable adaptations to natural heat exposure.
3. Post-Exercise Heat Exposure (e.g., Sauna or Hot Bath)
What: Following a training session, prolong elevated core temperature via passive heat exposure.
How: 30–40 minutes in a 40°C bath or 15–30 minutes in a sauna post-training.
Evidence: Stanley et al. (2015) found that post-exercise sauna bathing increased plasma volume and endurance performance.
4. Controlled Heat Chamber or Environmental Chamber Training
What: Train under controlled environmental conditions (heat and humidity).
How: Used by elite teams to simulate race-day environments.
Limitations: Expensive and limited accessibility.
5. Isothermic Heat Training
What: Keep a designated core temperature (for example, 38.5–39°C) throughout training to guarantee a consistent stimulus for adaptation. How: The length of training sessions changes based on external conditions and the level of intensity. Evidence: Garrett et al. (2012) endorse this focused approach for effective adaptation.
b) Passive Heat Adaptation Strategies
These aim to raise core temperature and stimulate adaptation without exercise, which is helpful for recovery days or athletes with injuries.
1. Post-Exercise Hot Water Immersion
What: Soak in a hot bath (40°C) immediately after training for 30–40 minutes.
Why: Extends thermal stress post-training.
Implementation: Use daily for 6–14 days.
Evidence: Zurawlew et al. (2016) showed this method improved thermoregulation and time-trial performance in temperate conditions.
2. Sauna Use After Training
What: Use a dry sauna (80–100°C) for 20–30 minutes post-exercise.
Why: Sustains elevate core temperature, stimulate heat shock proteins, and expand plasma volume.
Evidence: Scoon et al. (2007) found that 3 weeks of post-exercise sauna use increased time to exhaustion by 32% in trained runners.
3. Hot Environments During Passive Recovery
What: Sit or rest in a warm room, car, or sun exposure (e.g., 30–40°C) for 30–60 minutes.
Why: Maintains elevated core and skin temperature passively.
Practical Use: On rest or taper days when exercise is limited.
4. Use of Heated Garments or Heating Pads
What: Heated clothing worn during passive recovery.
Why: Sustains mild thermal stress without requiring exercise.
General Guidelines for Heat Adaptation
Duration: At least 5–7 days, ideally 10–14 days for full adaptations.
Frequency: Daily or near-daily exposure yields the best results.
Hydration: Monitor fluid balance; mild dehydration may augment some adaptations but should be used cautiously.
Monitoring: Track stress and adaptation using core temperature sensors, heart rate, and perceived exertion.
Tapering: Adaptations can persist for ~1 week; consider tapering while maintaining heat exposure in the final week before the key event.
Note. Heat training and heat acclimatisation are related concepts but serve different purposes in preparing athletes for hot conditions.
Heat Training involves structured workouts specifically designed to improve performance in high-temperature environments. This may include exercising in heat to enhance cardiovascular efficiency, skill level, and overall fitness, thereby preparing the body for the physiological stresses of competing in warm conditions.
Heat Acclimatisation, on the other hand, refers to the body’s physiological adaptation to increased temperatures over time. It typically involves gradual exposure to heat, which leads to improved thermoregulation, cardiovascular stability, and hydration efficiency. This process can help reduce the risk of heat-related illnesses and improve performance in hot conditions. In summary, heat training focuses on enhancing performance in heat, while heat acclimatisation focuses on preparing the body to tolerate heat more effectively. Both are important for athletes competing in warm environments.
References
1. Lorenzo et al. (2010) – Heat acclimation improves exercise performance
Journal of Applied Physiology, 109(4), 1140–1147.
https://pmc.ncbi.nlm.nih.gov/articles/PMC2963322/
2. Tyler et al. (2021) – Effects of heat acclimation and acclimatisation on maximal aerobic capacity: A meta-analysis and meta-regression
Sports Medicine, 51(6), 1239–1256.
https://pmc.ncbi.nlm.nih.gov/articles/PMC8222027/
3. Rønnestad et al. (2020) – Five weeks of heat training increases haemoglobin mass in elite cyclists
Experimental Physiology, 105(5), 816–824.
4 Scoon, G. S., et al. (2007). J Sci Med Sport, 10(4), 259–262. https://doi.org/10.1016/j.jsams.2006.06.009
Comments