David Marshall Health & Fitness Blog

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David Marshall Personal Training

Posted: 09.07.18

Hey guys. Whilst we are in the middle of some quite amazing weather I thought I'd give you some advice about training and heat.
There are some fantastic benefits to training in warm weather so stick to these simple tips and your good to go.

1) Leave your ego at home. Yes I mean you! Slow down and increase intensity gradually. You will acclimatise over time. When lifting reduce rep range and increase recovery times.
I have witnessed just recently incredibly fit people really struggle in this heat. As coaches we encourage safe intensity. Please be careful.

2) Hydrate. 2.5 to 4 litres of water per day (5-6 may be needed on training days)

3) Eat! I have heard quite regularly it's to hot to eat. Ok so sitting down to a 3 course meal right now may not be ideal but you need feeding. Eat small and regular throughout the day, keep it colourful and really pack in those vitamins.

4) Outdoor training - sun cream and bite spray. Do it! Don't be a moron with sunburn! Trust me, been there.

5) Repeat of tip 1 because we like to repeat ourselves just to make sure. Allow for longer recovery times between sets. I'm not going to go into science just do it.

6) Know when to stop. You choose. Stop slightly too early and train again tomorrow or stop slightly too late and need a week off to recover . No brainer!

7) If you do run into trouble. Cool down core temperature quickly and hydrate. If feeling faint lie down and lift legs onto a raised surface breath calmly.

It's not too hot to train it's just too hot to be stupid. As I said at the top there are some amazing benefits to warm weather training. There's some solid science to back up it being more effective than altitude training for improving cardiovascular fitness. That's pretty cool if you have big runs coming up in the autumn. So slow down follow tips above and enjoy.
ITS COMING HOME!!!!! ... See MoreSee Less

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David Marshall Personal Training

Posted: 13.06.18

Progression is not always in a straight line it has bumps along the way but the most important thing to remember is the only person your ever in competition with is yourself. Strive to be better than yesterday and plan to be better tomorrow ... See MoreSee Less

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