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Heat Acclimation Training

8 bytes added, 10:38, 11 April 2013
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* Headache. This can also be caused by dehydration, or low blood sugar. Having had headaches from each of the three causes, I have found the type of headache is different. My limited experience is that a headache cased by heat is particularly painful and intense.
* Dizziness or confusion. This is a serious symptom that suggests either extremely low blood sugar or heatstroke.
If you have any doubts, stop and check your temperature. Never do high intensity interval training [[High Intensity Interval Training]] as part of heat acclimation; the intense work can spike your core temperature too high too quickly for you to recover.
==Practical Heat Training==
The following advice should be used as guidance for heat acclimation training. Please use caution and common sense.
* Like any new training routine, start off slowly and build up both duration and intensity over time.
* Be aware of how you are feeling and avoid pushing hard.
* Build up to exercising at 50% [[VO2max]] or above<ref name="Armstron1991"/>. 50% of [[VO2max]] is about 70% of maximum heart rate[[Heart Rate]]<ref name="swain"/> or "very slow running"<ref name="brianmac"/>.
* Use gradually increasing periods from 30 to 100 minutes over 10 to 14 days<ref name="Shapiro"/>
* Acclimation is fully developed after 7 to 14 days<ref name="Armstron1991"/>, but up to 75% of acclimation is reached after 5 days <ref name="Shapiro"/>.

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