Puck Alkemade, a physiologist specializing in core health and coordinating studies, notes that fitness levels influence our capacity to manage heat, highlighting the importance of monitoring them. By keeping a robust fitness level (such as being well-conditioned for endurance or high-intensity sports), your core temperature rises, necessitating heat loss from your body. This process allows […]
Puck Alkemade, a physiologist specializing in core health and coordinating studies, notes that fitness levels influence our capacity to manage heat, highlighting the importance of monitoring them.
By keeping a robust fitness level (such as being well-conditioned for endurance or high-intensity sports), your core temperature rises, necessitating heat loss from your body.
This process allows your body to begin adapting (although targeted heat training yields greater heat adaptation). In general, greater fitness (beyond just strength) increases your ability to cope with heat.
In what ways do women respond uniquely to heat training?
Currently, there is no definitive evidence indicating that women are at a distinct disadvantage compared to men in heat-related exercise based solely on gender.
Nevertheless, Core discovered that smaller individuals (often females with lower body mass) exhibited significant heart rate adjustments, while larger individuals (typically males with higher body mass) showed more pronounced sweat adaptations. Both categories adapted, albeit in differing manners.
The menstrual cycle and use of oral contraceptives might affect the thermoregulatory processes, but more research is needed to understand their impact on heat sensitivity and performance. Core’s technology could also assist with fertility or ovulation monitoring, offering an alternative to standard thermometers, although this capability is not yet part of the app.
Some female athletes and teams are trying out training enhancements based on the menstrual cycle. For example, during a specific phase when you feel more energetic, you might plan for more intense training sessions. On the other hand, if you’re feeling low on energy, having sleep issues, or facing menstrual discomfort, you can scale back. Keeping track of your menstrual cycle enables you to synchronize your training with your current feelings.
What is the ideal duration for heat training?
Heat training is highly accessible and can yield remarkable results if maintained consistently.
The body is capable of adjusting to endure hotter and colder climates, but these adaptations take place progressively over several weeks.
Utilizing a device such as the Core sensor enables you to collect tailored information regarding your heat strain across various situations (exercise, daily routines, or during your menstrual cycle). This insight can aid you in fine-tuning your training to suit environmental variables.
As stated by Core running coach Terrence Mahon, heat training is distinct because it does not require hours of daily commitment.
Only 40 to 90 minutes of heat sessions a few times each week can produce effects. Unlike altitude training, which often necessitates a trip to the mountains for weeks, heat training offers a more convenient and economical alternative. Once effectively heat-adapted, you can sustain your progress with occasional refresh sessions.
Another advantage? Heat training can also be performed passively by visiting a sauna or steam room, which additionally supports recovery.
