Although bodybuilding
isn't a sport that moves outside during the summer months, most
bodybuilders do take part in aerobics programs to keep body fat to a
minimum. If you do a lot of serious running or biking in the summer
heat, you may be sapping your body of precious energy. The three energy
compounds used for aerobic training are the same three used for pumping
iron.
What this boils down
to is that if you spend a lot of time training aerobically outdoors
during the summer heat, you will use more energy at these activities.
This will really cut into your CP and glycogen reserves, and your body
will require extra time to recharge its batteries. If you don't allow
sufficient time for adequate recovery after a workout in the sun, you're
likely to feel sluggish the next day in the gym or even be forced to
skip your next bodybuilding training session to allow your energy level
to rebound.
To avoid depleting
your muscles during the summer months without having to remain indoors,
try using a little common sense:
-
Do your outdoor
activities in the morning and evening hours when it's cooler and
you're less likely to heat stress your muscles.
-
If you choose
to play in the hot sun, don't push yourself as hard as you
usually would, and cut back on the amount of time you spend at this
activity.
-
Drink plenty of
water to prevent dehydration before, during and after exercise.
-
Carb loading
before setting out to play in the sun is a good idea. Also consume a
sports drink that provides carbohydrates (in a 6-8% solution to
speed digestion) during the activity.
-
Most important,
eat a high-carbohydrate meal or supplement as soon as possible
after completing your workout so glycogen can be replaced. The body
revs up its glycogen-restoring activity immediately after the
energy-depleting activity stops. If sufficient carbs aren't
available to support the rapid resynthesis of glycogen, the body
slows down the process, which then stalls recuperative efforts.
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