Optimising heat acclimation protocols and predicting adaptations🌡️
Use this to plan your acclimation strategy!
Influence of Exercise Heat Acclimation Protocol Characteristics on Adaptation Kinetics: A Quantitative Review With Bayesian Meta-Regressions
Study Details
This new meta-analysis and compiled data from 211 studies and performed meta-regressions to establish…
📈 Heat acclimation adaptations
📝 Optimal protocol characteristics
Here are the key findings ⬇️
Key Findings
Mean protocol characteristics were as follows 📝
🗓️ 8 sessions
⏰ 90 mins per session
🥵 39.1°C
🌡️ 2.78 kPa
Heat acclimation adaptations included…
Physiological Outcomes🫀
🫀
⬇️ resting heart rate (-5 bpm)
⬇️ end-exercise heart rate (-17 bpm)
🌡️
⬇️ resting core temp (-0.19°C)
⬇️ end-exercise core temp (-0.43°C)
🩸
⬆️ plasma volume (+5.6%)
🔥
⬇️ exercise metabolic rate (−87 ml/min)
💦
⬆️ whole‐body sweat rate (+163 ml/hr)
Performance Outcomes ⚡️
⬆️ time to exhaustion (+49%)
⬆️ incremental exercise time (+14%)
⬆️ time trial performance (+3.1%)
+1 additional heat exposure session =
⬆️ haemoglobin mass (+1.9g)
⬆️ whole‐body sweat rate (+9 ml/hr)
+ 15 mins extra per session =
Additional ⬇️ end‐exercise core temp (-0.04°C)
Additional ⬆️ plasma volume (+0.4%)
A 5°C ⬆️ in ambient temperature further lowered end‐exercise HR (-2 bpm) 📉
A 1 kPa ⬆️ enhanced WBSR (37 ml/hr) 🥵
End‐exercise HR and core temp decreased similarly following controlled hyperthermia (-16 to -17 bpm & -0.43°C to -0.45°C) ✅
The authors also provide a new tool to predict heat acclimation adaptations which can be found here ⬇️
Conclusion
Heat acclimation results in significant physiological and performance-related adaptations ✅
This must be factored into prep ahead of competition in the heat ☀️
Reference
https://pubmed.ncbi.nlm.nih.gov/40442924/
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