www.PittsburghRunner.com
  • Home
  • Get Coached
  • One on One
  • Blog
  • About/Contact
  • Athletes/Clients
  • Home
  • Get Coached
  • One on One
  • Blog
  • About/Contact
  • Athletes/Clients
Search
Picture

You're Hot then You're Cold! Benefits of Training with Heat and Cold.

7/30/2016

0 Comments

 
Picture
I had a friend ask me last week, "do you burn more calories when you're working out in the heat?" Like everything related to exercise physiology, that's not an easy question to answer. Our bodies are extremely complex, and work well to keep our internal temperatures regulated all the time. If that process actually does burn more calories, I'd never given it much thought.

Why not you ask? Well, the simple answer is that there are other benefits outside a higher calorie burn that warrant the use of training with heat and cold! Check out these tips (taken from a recent ACE Fitness Article and other sources).

Picture
First Up, Benefits of Training with Heat
You can get these benefits from exercising in the heat, or with regular sauna use after your exercise!
  • Increased Plasma Volume - That means better oxygen uptake, or increased V02Max! You know, the sort of thing cyclists are looking for with EPO...okay, to be fair, don't expect the same results, but research has shown plasma volume can increase by 5%-15%. That's pretty dope!
  • Increased Nitric Oxcide - Nitric Oxcide is what's called a vasodilator. We're talking about naturally boosting it, but It's the same stuff that's in the "pre-workout" formulas that I'll sometimes take (I've used NOExplode before, but have recently been a fan of the Beachbody Performance formula). Nictric Oxcide dilates your blood vessels and increases blood flow to the heart. This can help keep your hear rate lower. It also helps deliver nutrients to the muscles faster, possibly allowing for increased muscle growth and recovery.
  • Increased Heat Shock Proteins - According to the the ACE article, these proteins can help scavenge free radicals in the body, and help increase protein synthesis.

​Second, Benefits of Training with Cold
I remember the first time I saw a cold water immersion tub in a gym. I thought, "no f'n" way! Recently though, cold water immersion and cryochambers have become popular. Whim Hoff has some awesome programs related to this type of training, and a simple google search on the topic will keep you occupied for hours.
  • Delayed Onset Muscle Soreness - Again, according to ACE, research shows that cold water immersion after your workout is successful in mitigating the effects associated with the onset of muscle soreness. This means faster recovery times!
  • Reduced Inflammation and Analgesic Effect - Studies have shown that cold water immersion can help to reduce inflammation. This can also mean shorter recoveries, and a better feeling int the body overall.
  • Promote Cold Thermogenisis (CT) - CT may help your body burn fat faster, boost performance, and build cardiovascular endurance. I can't get into all the details of CT in the blog, but check out Ben Greenfield's research on the topic. There's a lot of great info here, and even a podcast you can listen to! ​Click Here

0 Comments



Leave a Reply.

    Click to set custom HTML

    Author

    Ken Presutti is a certified ChiRunning instructor, ACE Personal trainer, Spinning instructor, and coach. This blog is a mix of new articles and posts from his original blog, Overkill is Underrated.

    Archives

    November 2022
    March 2022
    January 2022
    August 2021
    May 2021
    March 2021
    February 2021
    December 2020
    November 2020
    October 2020
    July 2020
    April 2020
    September 2018
    April 2018
    January 2018
    December 2017
    November 2017
    October 2017
    August 2017
    May 2017
    February 2017
    January 2017
    November 2016
    August 2016
    July 2016
    June 2016
    March 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    January 2015
    October 2014
    August 2013

    Categories

    All
    4 Hour Body
    Agile
    Alignment
    Balance
    Cadence
    Chirunning
    Core
    Cycling
    Diet
    Foot Strike
    Form
    Goldenseal
    Heart Rate
    Low Carb
    Marathon
    Meditation
    Metronome
    Mid-Foot
    Plan
    Power
    Resistance
    Running
    Scrum
    Slow Carb
    Spinning
    Strength
    Supplement
    The Moment
    Tim Ferris
    Tips
    Treadmill
    Vietnam
    Vitamin
    Watts
    Zen
    Zone
    Zone 2
    Zone Training

    RSS Feed

Powered by Create your own unique website with customizable templates.
Photos from daveynin, Ania Mendrek, woodleywonderworks, Dru Bloomfield - At Home in Scottsdale, rafiq s, GreggMP, A-Part of Life, Peter Mooney
  • Home
  • Get Coached
  • One on One
  • Blog
  • About/Contact
  • Athletes/Clients