More thoughts on hot weather cardio
25 July 2005If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Hot enough for you? When it reaches 90-degrees here in the mountains I know you flatlanders are really suffering. I hit the steep mountain trails early to beat the heat and even then the humidity is so intense you see mists rising off the surface of the trout stream. When it gets this hot even moderate effort spikes the heart rate. I understand this and use it to my advantage. With very little cardio effort I am able to generate a high heart rate and keep it there relatively effortlessly. Rather than push hard and risk heat stroke, I cruise: by moderating the intensity in favor of duration I am able to burn 700 to 900 calories per session while working at a reduced pace. I go slower but I go longer. One thing about intense heat, it makes it very easy to elevate the heart rate. In February I have to do 20-minutes worth of high-rep free-hand squats, pushups and jumping jacks immediately before I begin my outdoor cardio session in order to jump my heart rate over 100-beats per minute. In the extreme heat within three minutes of commencing a power walk or light jog bang! 120. Rather than jog up steep hills, rather than sprint on the flat sections, as is my habit in normal weather, I simply walk as fast as possible. By constantly checking my wrist watch heart rate monitor I am able to fine-tune my heart rate like I was conducting an orchestra. Again this relates back to having a specific cardio goal prior to every session and having a tool the heart rate monitor to check in-flight progress. My current goal is to work at between 75%-85% of age-related heart rate maximum. Speed walking up the steep grades combined with a walk/trot on the flat sections feels relatively effortless yet the oppressive heat generates an 80% ARHR max no problem.
Since it is relatively effortless, I extend the duration. It is beautiful hiking in the woods and around fields of sky-high corn and soybeans, so rather than stop at 40-minutes, per usual; I walk for 50 to 60 minutes. I am drenched in sweat by the time Im finished but it is a deep cleansing sweat that purges toxins and waste products. Yes Im tired but because I havent killed myself with pace (and by biasing my efforts towards duration) the net effect is I hit my pre-determined cardio goal with far less effort than when temperatures are normal. I burn calories at the rate of 12 to 15 calories per minute. I had forgotten the wonderful cleansing experience of this sauna/sweat lodge-like process. If I were not using a HR monitor and sought to equal my normal weather pace, cardio in these heated conditions would be a most unpleasant experience and a potentially dangerous one. Instead, since I am aware of the key cardio benchmark (heart rate) I am able to not have to work as hard. I add a little to the duration of the session and end up achieving the same net result. When its super hot slacken the pace, extend the duration and always have a session goal. When in doubt go slower and yes, hydrate. I have a liter of water in my jeep and right before commence take a big pull. Then as soon as Im done and back at the jeep I have another big pull and will usually finish the bottle within an hour. Please consider performing cardio in the early morning when temperatures are at the lowest point. As long time readers are aware, early morning cardio is physiologically superior. Coming off the sleep/fast the body is depleted of glycogen, the emulsified form of carbohydrate. Glycogen is the human bodys preferred fuel source. By subjecting the body to a serious cardio session in the glycogen-depleted state the body is forced to use its second favored fuel source: body fat.
Competitive bodybuilders have been aware of this physiological anomaly for the past decade and early morning cardio is likely the most universally accepted and practiced technique among the bodybuilding elite. These diet masters are not rolling out of bed and hitting cardio early for any reason other than the procedure is incredible effective. Wake up, have a cup of coffee or tea (caffeine accelerates the mobilization of trans-fatty acids) and hit the cardio. As soon as you are done eat breakfast and get on with the dayalert, alive, vitalized and vibrant. I personally follow up my early morning cardio with whatever weight training I had on the menu for the day as this essentially extends the cardio effect. It is not unusual for me to oxidize 1,000 calories by the time I have hit cardio and lifted. I dont use this procedure on leg day and if I am particularly taxed or tired after the aerobic session I will not think twice about postponing the lifting to later in the day. It is amazing how many folks Ive worked with refuse to get up early and try this amazingly effective procedure the reason? Most refuseniks that are honest with me fess up to an addiction to late night TV. No kidding. Those whove tried this procedure for a protracted period become equally addicted to early morning cardio; not only is it demonstrateably superior its serves as a fabulous way to start off the day. Why not blow off Leno for cardio and write me with results?
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