Heat, Humidity and HR based (aka MAF) Training


This is one topic I wanted to touch upon since onset of summer but could not manage to do so due to other commitments and priorities. Finally, I'm here with some thoughts which are particularly with respect to MAF based heart rate (HR) training in hot and humid environment.


In order to understand it in a better way, lets divide this problem (not really a problem!) further into below sections and solve it meticulously:


HEAT:
Its proven fact that sizzling temperature in the summer (or due to sauna bath, sun bath on sea beach etc :) ) forces our dear heart to work harder. For every single degree rise in our internal temperature, heart beats 8-12 times more in a minute and as a runner or endurance athlete it hurts us, doesn't it, specially when we're doing MAF traing ( or HR based training). But, the question is- why heart has to take this toll? And, simple answer could be "To keep us safe". When its hot outside in the summer, our body tries to radiate heat in order to keep core temperature low and to do so- it dialates blood vessels. For the very same purpose it increases the blood flow near the surface of skin through veins and arteries in order to radiate some heat outside in the air. The blood flow in this condition is relatively higher than that of typical flow at nominal temperature. So, the gist is our cardiovascular system works really hard to maintain the natural cool-down process and our heart is bound  to take the responsibility!

HUMIDITY:
Humidity causes perspiration which is again another natural way of our body to fight with the heat through the process of radiating warmth. But, this comes at a hefty cost of loss of sodium, potassium and other vital minerals. Our heart literally hates this loss and thats the reason heat + humidity becomes a combo which nobody as endurance athlete likes.

My take is BIG NO. In this weather or in any higher temperature conditions, you may get slower just because your HR is going high too fast. Putting more stress on heart at the cost of speed( requirement of more blood flow to the working muscles) could be good for fitness but it will cost your health. Our goal is to be fit and healthy. Just being fit doesn't mean you're healthy as well. So, lets respect the body and the process and keep on training in slow moving mode.

Following could be few inputs to handle the situation efficiently:

a. Run/cycle as early as possible in the morning or late evening. I prefer morning here. This will help reduce heat exposure a bit. If you're bound to do your work-out late due to other priorities then choose a route where sun exposure is less.

b. Keep yourself hydrated through out the day and keep hydration bag or water bottle while working out.

c. If you're planning long run (or cycling), then you may plan to consume salt ( salt capsule, energal, normal salt etc). Also, try carrying some energy bar/ jaggery if it suits you.

d. Wear light cloth and take cold shower post your run. You may consider dipping your feet into ice-water if possible.

e. SLOW DOWN- Its perfectly ok. Remember you're still progressing aerobically even if its not visible.


There is a famous saying - "Don't judge every day by the harvest you reap but by the seeds that you plant". Consider heat and humidity your well wisher- Many elites deliberately do heat training but we're naturally getting it in most part of India.  Research shows heat training can improve overall aerobic output, plasma volume and even lower our internal thermostat which helps when we race in winter stronger than ever!
Consider it as bliss of being located at right place in this beautiful world rather than complaing about it just because of lower speed at same HR.



1. Our body is designed to cool itself down through pumping blood near skin. Heart is responsible for this and that's why it does so to keep us safe.
2. Don't run at higher HR to maintain the same pace (speed) in hot/humid weather.
3. You may follow suggested training strategy.
4. Heat training is an opportunity!

We all know how frustrating MAF could be sometimes but dealing with those current problems will help you become stronger in long run.

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