Sports training for men in summer. Bodybuilding in summer

How long should your summer bodybuilding workouts last to get in shape? If you are a non-professional bodybuilder who does several 45-minute workouts a day (strength + cardio training), then 4 workouts lasting 60 minutes with 2-3 cardio workouts of 20-40 minutes each will be quite enough for summer bodybuilding.

Why not 2 hours in the gym?

Because after 45-60 minutes of exercise, most people's muscle-building and fat-burning hormones are depleted, and cortisol levels (a hormone that promotes fat storage and muscle breakdown) increase.

This training program can be completed in the comfort of your home, provided you have the following:

1. Adjustable dumbbells
2. Adjustable bench with leg flexion/extension mount
3. Horizontal bar
4. "Determination"

We will use 2 types of workouts to “shape” our physique:

Power training

Superset

• Incline Dumbbell Bench Press
• Wide-grip chin-ups or wide-grip pull-ups

Superset

• Dumbbell Bench Press
• Close-grip lat pull-downs or close-grip pull-ups

Superset

• Dumbbell flyes on an incline bench
• One-arm dumbbell row

Superset

• Calf raise with dumbbell (one leg)
• Calf raise with dumbbell (two legs)

Superset

• Dumbbell Curls
• French bench press with dumbbells

Superset

• Incline Dumbbell Curl
• Seated French press with dumbbells

Superset

• Bent-over dumbbell lateral raises
• Vertical barbell row to chest

Superset

• Squats with dumbbells
• Lying leg curls

Superset

• Lunges
• Leg extensions

Press (not superset)

• Crunches
• Lying leg raise

Sets and reps:

In this program, sets and repetitions vary every 2 weeks to prevent the body from relaxing:

1. Week 1-2 perform 2 sets of 12-15 repetitions
2. Week 3-4 perform 3 sets of 10-12 repetitions
3. Week 5-6 perform 4 sets of 8-10 repetitions

Training Notes:

• Try to rest no more than 1 minute between supersets. It’s better if you can get down to 30-45 seconds of rest. This will not only contribute to better pumping, but will also help develop endurance.
• must be performed specifically in a strength program. The abs should be treated like any other muscle group, so use the same reps and sets above.
• Perform each exercise correctly, feel the contraction and stretching of each muscle.
• Use a weight with which you can perfectly perform the repetitions prescribed above.
• If you're interested in building muscle with this training program, don't fall for the myth that supersets are only good for definition. It is not true. Great bodybuilders such as Arnold Schwarzenegger and Dave Draper built their bodies using a large number of supersets.

Ideal Time for Aerobic Training

For aerobic exercise to be most effective at burning fat, it must be done at the right time. There are two ideal times when aerobic exercise is most effective for burning fat. The first one is early in the morning on an empty stomach, after drinking about 0.5 liters of water to avoid dehydration.

Swedish research shows that when aerobic exercise is performed at this time, you can burn 300% more fat than at any other time during the day. Since early in the morning there is no glycogen in your body () that could be burned, energy is drawn directly from fat deposits.

Another ideal time to perform aerobic exercise is immediately after strength training, since you will spend all your glycogen reserves on strength exercise. Once you start doing cardio exercises, you will burn fat because it will be the only source of fuel left.

If you are unable to perform aerobic training at the specified time, try to eat three hours before your aerobic activity so that carbohydrate reserves have time to deplete. Otherwise, your body will need about 20-30 minutes to start burning fat, because that's how long it takes for the body to get rid of glycogen stores and switch to fat-killing mode.

How much cardio?

For this program, the maximum is 3 cardio workouts of 20-40 minutes each. For weeks 1-2, do no more than 20 minutes of cardio exercise. Week 3-4 no more than 30 minutes. Week 5-6 no more than 40 minutes. You can conduct these workouts on Wednesday and Saturday, and to achieve better results, also on Sunday.

What kind of cardio exercises exactly?

This can be any activity that increases your heart rate, such as:

• Any of the cardio equipment in the gym (treadmill, bicycle)
• Swimming
• Jump rope
• Playing football, basketball, volleyball

Meals for the summer

Keep in mind that without good nutrition, your chances of achieving your goals are slim. So make sure you show an equal amount of enthusiasm for both your workout program and your diet. An ideal diet is a diet that contains all the necessary nutrients in the right quantities and ratios.

Proteins, the building blocks for all tissues in your body, should come from chicken, turkey, tuna and lean red meat. Approximately 40% of all calories should come from protein.

Carbohydrates are the body's main source of energy. Should come exclusively from complex, slow-digesting food sources such as brown rice, durum pasta, oats, legumes. Just like with proteins, approximately 40% of your total caloric intake should come from carbohydrates.

Fats, which are used by the body to produce hormones, joint lubrication, brain function, and other critical functions, should come from monounsaturated and polyunsaturated sources. Olive oil and flax seed oil are excellent sources of such fats. Approximately 20% of calories should come from fat.

This balanced approach to diet works great for fat loss and muscle building goals. If you are interested in one thing, you just need to increase or decrease the number of calories.

: This nutrition program will help those new to bodybuilding nutrition begin to make small changes to their existing diet program.

: This example of a bodybuilding diet aims to burn fat and strengthen muscles.

: If you are naturally skinny and want to gain muscle, then this is the diet for you.

Final Thoughts

After 6 weeks of following this training program, combined with a sensible nutrition plan, you will be in significantly better shape. Please note that the program changes every 2 weeks to avoid plateaus and ensure the fastest and best results.

If you have the opportunity to go to the gym, then this would be an ideal option. Use all the machines available and vary the exercises to stimulate your muscles in different ways.

Once you complete the 6 week cycle, start again with week #1. Since you will become much stronger in these six weeks, once you start the cycle again, your working weights should be significantly higher.

If you want to get in shape and lose fat, then this program will help do the job. Try it and you are guaranteed a beautiful body for the summer.

When the air temperature rises to thirty degrees or higher in summer, you don’t want to move at all. The only desire is to lie in the shade, not move and drink soft drinks. From time to time it is even useful to allow yourself to do nothing, but you should not give up sports altogether. A man must always be in shape to please women. If you are one of those who decide to go on a sports vacation in the summer, this article is for you. Your reasons for stopping classes may vary. For example, you think that the loads at your summer cottage are quite enough to maintain your athletic tone, or you don’t want to spend time in a stuffy gym. Indeed, summer workouts in the gym can negatively affect the functioning of the cardiovascular system. Therefore, you can change the type of activity and give preference to yoga or swimming.

In hot weather, you should rest more often between exercises. It is necessary to abandon antiperspirants, despite the active secretion of sweat, as it clogs the pores and moisture will not leave the body. It is better to take a shower at room temperature after training, since even in summer you can get a sore throat from cold water. If you do work out in the gym, then choose a room with air conditioning.

But the best type of training in the summer is outdoor training. Your body is saturated with oxygen and such activities will undoubtedly bring more benefits. However, remember that in extreme heat there is a risk of heatstroke. So try to train in the morning. Replace running with race walking. Or better yet, swimming. Even in the hottest summer, you can keep yourself in shape by following some rules that will make your exercise effective and safe.

Training time.

During the hot summer period, you should reconsider your training time and make changes to the regime to which you are accustomed. To begin with, in the first three to five days, reduce the load. Move your sports activities to the evening, as evening exercise has a beneficial effect on sleep. Try to drink more fluids. Due to profuse sweating during exercise, the body loses a lot of moisture. Even if you don't feel the need, you should still drink every fifteen minutes. During the day, your fluid intake should be at least two liters. If you think that you are sweating too much, then drink drinks that contain minerals and electrolytes, you can add lemon juice to the water or make a mint infusion. Don't overuse sugary carbonated drinks. During training, it is better not to drink at all; you can simply rinse your mouth with water at room temperature and then spit it out.

Balanced diet.

Despite the fact that appetite decreases in the heat, you still need to eat regularly. Eat small meals five to six times a day. Just remember that the number of calories consumed should not be more than their expenditure. It is advisable that your nutrition balance look like this: sixty percent carbohydrates, twenty percent proteins and twenty percent fats. It is best to focus on vegetables and fruits, they improve digestion.

Workout clothes.

Give preference to clothes that can breathe, that is, light, loose, light shades. Nowadays, clothes are made from fabrics that promote rapid evaporation of sweat. For sports in the summer, purchase a long-sleeved T-shirt, linen or cotton sports pants, and be sure to have a cap or Panama hat.

Outdoor training.

Since it is stuffy and hot to work out in the gym in the summer, we replace these classes with outdoor activities. Instead of the usual chlorinated pool, you can swim in open natural reservoirs. This will bring not only more pleasant sensations, but also additional stress in the process of overcoming the current. You can find an even more interesting type of activity - outdoor games in the water. It is known that while jogging in the fresh air, the body spends ten percent more energy than during exercise on a treadmill. The unevenness of the earth's surface develops endurance and strengthens muscles. Walking is very useful, during which you need to periodically, sometimes speed up your step, then slow down. At the same time, perform breathing exercises. Try to breathe with your stomach, tensing and relaxing your muscles - this is a good exercise for the abs.

Exercises in the gym.

There is an opinion that training in direct sunlight is quite harmful, since the body is already at its limit, so it is better to find more comfortable conditions. When choosing a gym, give preference to the room in which the air conditioner is installed, but remember that air conditioning is not only comfort, but also often the cause of colds. Try to train away from air conditioning. If you have difficulty training during this period of time, be sure to consult with a trainer and make changes to your exercise routine. In the summer, it is best to train your abdominal and back muscles, and you need to be careful when doing squats with weights. Exercises to develop flexibility and elasticity of the ligaments are best suited for the summer. This could be yoga and Pilates. After all, our muscles need not only load, but also stretching.

Personal hygiene.

As a rule, after active training, people take a cool shower or, if there is a pool, dive into it. In such cases, cold water can harm the body. Training stimulates accelerated metabolism and the body, maintaining an elevated temperature, gives the command to blood vessels to expand. But as soon as the body is immersed in cold water, the vessels begin to rapidly constrict, which slows down blood circulation. Naturally, the body is exposed to stress, which sharply reduces its resistance to various diseases, primarily colds. Temperature changes can cause dizziness, and with their regularity, the risk of developing chronic diseases increases. The conclusion is simple: despite the heat, you should not get too cold. Water procedures should be taken with water at room temperature. After exercise, eat foods containing vitamin B1, namely vegetables, eggs and liver.

Training place.

There is no clear answer to the question of where it is better to train in the hot season. We have already written above about the nuances that should be taken into account when working out in the gym. I would like to add that you should avoid heavy loads and not strive for records. If suddenly during exercise you feel shortness of breath or dizziness, it is better to stop training for a while, catch your breath and only then continue if your health has returned to normal. Let's add a few more tips to what was said above about outdoor activities. Try not to exercise outside if the air temperature is more than thirty degrees. In this heat, you can easily get sunstroke or heatstroke. In addition, in the heat, the air is filled with fumes from hot asphalt and dust. Is it worth breathing? It is very useful to replace morning jogging with race walking, preferably Scandinavian (Nordic) with trekking poles, which put stress not only on the legs, but also on other muscles, without putting a strain on the cardiovascular system.

The beach is the best place for summer workouts.

If you live near a river, sea or other body of water, then you are in luck. Water activities are the best option for summer. You can swim or practice water polo. But again, be aware of the risk of sunstroke or heatstroke. Bring a hat and sunscreen for your face. Especially if you are in water, which increases the activity of the sun's rays when reflected. Ball games are very common on the beach. Sand creates stress on the leg muscles and softens falls and impacts. If the sand is not very clean, it is best to take part in the games not barefoot, but in fabric shoes, so as not to injure your feet.

Bodybuilding in the summer.

Most experts believe that bodybuilding should be stopped in the summer. After all, it is during this period that the load on the cardiovascular system increases. And the combination of heat and working with heavy weights can lead to disastrous results. Despite this, many athletes do not give up training. But they should adhere to some rules.

First. It is necessary to avoid working with heavy weights. Such training is aimed at increasing and developing muscle mass. And in the summer, as a rule, a person loses weight, regardless of training. This occurs due to active sweating. Therefore, it is impossible for a bodybuilder to gain muscle mass in the summer, because... Sixty percent of muscles are water. If the body itself wants to get rid of excess weight, then it is better to devote summer training to drying out, by working with light weights, but with a large number of repetitions.

Second. Reduce the number of workouts in the gym, partially replace them with swimming. After all, in one hour of swimming, up to six hundred calories are burned, which is approximately 150-200g. fat Jogging is also useful for losing excess weight.

Third. Review the composition of the exercises. Give preference to pull-ups and push-ups, that is, work aimed at overcoming your own weight. It is better to avoid squats with weight lifting altogether, because... they put a lot of strain on the heart muscle.

Fourth. Skip the gym in the summer. Training in the summer is still ineffective; it is better to use this time to take a break from it. This advice is more relevant for those who have been involved in bodybuilding for no more than two years; for others it is recommended. Moreover, you should not start training in the summer; devote this time to preparing for autumn classes. Do morning jogging, push-ups, pull-ups, etc.

Fifth. Drink more fluids and take a multivitamin.

It doesn’t matter what sport you play, an individual approach to training is important. We must remember that the result of sports is not only health, but also harmony in the soul. Be healthy!

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Many athletes don't like to train in the summer. This circumstance gives rise to a large number of publications on the Internet on the topic “Leave the stuffy gym - train on the street.” Exercising with your own weight against the backdrop of fragrant plants is, of course, very pleasant, but it is ineffective and is unlikely to replace intensive work with hardware. It is possible and necessary to train in the gym in the summer, but how to reduce the negative impact of conditions of high humidity and high temperature, read on.

I. Find the right room

Even the most ardent fan of barbells and exercise machines will not work for hours in a gym where there is nothing to breathe - such a workout simply will not be complete. Conclusion - look for a room with air conditioning. If there are no such facilities in the area, equip such a room yourself - drag several powerful fans into the basement and start exercising. Even old-school guys from hot Texas (or Chelyabinsk - as you prefer) gyms successfully train under the streams of refreshing air, so the remedy is effective and proven.

Are you used to your basement “rocking chair”? In the summer, it’s better to move to a fitness room with air conditioning; the bonus will be beautiful girls who often train there

II. Work for strength

Heat causes oxygen deficiency, and hypoxia against the background of high humidity does not allow normal endurance or hypertrophy work. In addition to continuously working to cool the body, it is extremely difficult for the heart and blood vessels to ensure the performance of muscle tissue under conditions of increased stress.

No matter what many people say, summer is the best time to train for strength: however, do not overdo it with weights (60 - 70% of the maximum weight for 3-4 repetitions will be just right)

Therefore, it is not advisable to perform long sets of 20 and 12 repetitions in the heat. It's best to focus on short sets of 2-4 sets and not go too heavy on the weights. This is especially true for heavy exercises like squats, deadlifts, or standing and bench presses. If you think that the muscle load with this option is not enough, increase the number of approaches, and instead of 3 sets of 8 repetitions of the bench press, do 8 sets of 3 repetitions with full rest between exercises.

III. Train more often

Exercise more often, but in smaller volumes. Instead of 3 two-hour trainings a week, conduct 5, but rather short ones. In one session, you can limit yourself to only 5 exercises - for example, these:

1. Squats with a barbell - 4 x 2;
2. Bench press - 5 x 3;
3. Leg press - 3 to 6;
4. Raising the barbell from a standing position to the biceps - 3 to 8;
5. Abs training;

IV. Drink more fluid

Especially after the training. During the exercise itself, you shouldn’t be particularly heavy on drinking: that is, you need to drink, of course, but forcefully pouring water into yourself (especially cold water) is not recommended. This will lead to increased sweating (which will not create additional comfort for you or those around you) and can cause muscle cramps associated with the leaching of salts from the body. In addition, cold water immediately after approach creates additional stress on the heart - you should wait at least a couple of minutes.

Drink, drink and drink again! Drink plain water whenever possible, your body will thank you for it

V. Eat carbohydrates

In the heat, we must not forget about a strict diet. Surely you felt that after classes in the summer you wanted to eat something sweet or even pour a liter or two of soda into yourself. Such desires arise for a reason and are associated with fluid loss - so you can relax and eat any carbohydrates in the heat, even harmful ones. This will not affect the amount of fat (if the weather is really hot).

VI. Dress warmly

Exactly warmer - you heard it wrong. In the heat, you should not wear short shorts and wrestling shirts. For safety reasons, it is better to wear a long-sleeved T-shirt, comfortable sports shoes (such as weightlifting shoes), socks and longer shorts.

Too large an open area of ​​a wet body is not only not very pleasant for others to see and smell, but also creates unnecessary inconvenience: bare parts of the body (torso, back and limbs) will slide on the exercise equipment and the floor, creating traumatic situations. In addition, in an air-conditioned room you can easily catch a cold due to the temperature contrast.

Original article at: //www.mhealth.ru/blog/Dimakrat/1546663.php

In summer you can even exercise outdoors. But what to do if the heat makes even walking around the city tiring? Sports medicine doctor, trainer-doctor of FC “Krumkachy” Evgeniy Akimov tells the story.

Where, when and what to train in?

If you are going to exercise outside - even just go for a standard jog - in the heat you will have to adjust your schedule to the weather conditions. Training should take place during a period of minimal insolation: either in the evening, after 18:00, or early in the morning. If possible, it is better to practice in the shade: in the forest or in the park.
Of course, you need to choose the right clothes. First of all, you should be comfortable. But a number of points will have to be taken into account. A hat may be useful to protect your head from overheating. It is better to hide the upper body from the sun - especially the neck and collar area. It is also advisable to hide your shoulders under long sleeves, otherwise you may get sunburn. The lower part of the body is usually covered by the shadow of the body, so wear shorts calmly. Clothing should wick sweat away from the body and protect the skin from burns, but at the same time be light and thin.

Don't need to warm up in hot weather?

Warm-up is required regardless of the temperature. The effectiveness of the warm-up is determined by the increase in muscle temperature. When exposed to the sun, body temperature becomes higher, but the body tries to maintain muscle temperature in the same range. Therefore, in the hot season, the warm-up before training should be no less than in the cold season, be it strength training, cardio exercise or team sports. Indicators of a proper warm-up are a feeling of blood flow, heat and even slight fatigue.

Drinking: before, after and during training

The water that a person drinks before and during exercise not only helps replenish the loss of fluids, electrolytes and minerals in the body, but also reduces body temperature. If a person loses more than 2-3% of fluid, very active overheating begins. Therefore, an hour and a half before exercise, you need to drink 400-500 ml of liquid. After this time, it will no longer be in the stomach and will not cause discomfort during training. This way you can increase your endurance and improve your performance. It is important to remember to take water with you and drink a little during your workout.

It is best to choose drinks that contain a small amount of sugar. For example, those that contain isomaltose, which supplies energy not only at the start, but throughout the entire workout, will work well. If this is not possible, you should add at least a slice of lemon or a little orange juice to plain water. The acid that fruits provide will trigger the secretion of saliva, and your mouth will not feel dry.

What if you train in the gym?

Here everything largely depends on the conditions that your fitness club creates. If there is an air conditioning system that provides good training conditions, specifically a temperature from +18 to +21, then there will be no special features in the hot season. The only thing is that it is better to try not to stand directly under the air conditioner for a long time. If there are no normal conditions and you do not tolerate the heat very well, reduce the training program: reduce the total number of approaches and weight, increase the rest time between approaches. All this is necessary so that you have time to recover and your body temperature drops.

What if you didn’t have time to “pump up for summer”?

People with large muscle mass usually do not tolerate high temperatures well. This is due to the fact that their overall body temperature is higher. In addition, in the heat, athletes have disturbed sleep and decreased appetite. These kinds of problems make it difficult to build muscle. Therefore, the summer period is not particularly suitable for growth and increase in volumes. It is better to do this in winter, and in summer work on muscle definition and endurance.

Is heat a helper in losing weight?

Overweight people need to drink more and try to choose a time and conditions for training so that the temperature is as comfortable as possible. And under no circumstances should you wrap yourself in warm clothes to make you sweat more. This can lead to dehydration and will not help you lose weight.

A high temperature will encourage a person to reduce the amount of food they eat, which will affect their caloric intake and help them lose weight. Often, in the heat, a person tries to be outside less and generally take active actions. And this is another reason to eat less. Moreover, even without strict diets, the result will appear if a person consumes fewer calories than he spends.

Should you eat after training if you don’t feel like it?

Recovery after exercise is primarily related to energy consumption. If a person refuses food, then there will be no normal recovery. You should try to fill the protein-carbohydrate window in the first 40 minutes after an intense workout: both cardio and strength training. Protein-carbohydrate and carbohydrate cocktails will come in handy here more than ever - they can be made from ordinary products. And you don’t have to eat meat in hot weather - eat cottage cheese and don’t worry about not getting enough protein.

Cardio exercise in the heat: what is better to choose?

The type of cardio exercise is important for professional athletes. For them, a sudden change in load can have a bad effect on the result of the workout. An amateur can choose any comfortable type of training and change it depending on his feelings and wishes. Of course, summer is ideal for swimming. But if you love running, you don’t have to give it up – just find the right conditions. The choice depends on each person individually and the degree of his training.

What if you have heart problems?

With an increase in body temperature by 1 degree, the heart rate increases by 10-12%. The heart tries to pump blood more actively in order to cool the body faster.

If a person has heart problems, you need to talk about a specific disease. The most common is arterial hypertension. If your blood pressure gets out of control in the heat, you need to be especially careful. It is better to correct it with medications. If it still falls outside the range of normal numbers, you need to abandon the training - it will only make it worse. Other cardiac diseases - serious rhythm disturbances, coronary disease - generally exclude any exercise, and even more so in the heat.

I'm going on vacation to the south. What about training?

At first, after moving to a country with a different climate and time zone, the body needs adaptation. For 3-5 days, it is advisable to limit the load and not be too overzealous. It’s better to postpone training altogether. Professional athletes take special medications after flights to quickly adapt. If you are an amateur, just relax. A couple of days without training will not greatly affect your progress.

Summer – this is the hottest time of the year, as a result of which difficulties may arise during physical activity. What is there! In the summer it can be difficult to even lie on the couch. But the heat is not a reason to quit training. You need to train in the summer! Another thing is that you need to practice more carefully and in accordance with modern scientific data. And thank God, there is plenty of such data. As a rule, they focus on two rights: safety of tre-ni-ro-vok in the heat and pro-productivity of the or-ga-niz-ma in certain climatic conditions. Although, in general, both can be achieved with the same measures, if you do not take into account some obvious technical rules. no security. For example, it’s clear that you don’t need to run for a long time in direct sunlight without a hat if you don’t want to get sunstroke. Well, let's talk about the rest in order!

Summer training is best done in a cool room or in the morning, as this minimizes the effect of heat on the body. At the same time, the body cannot be given time to acclimatize, so when the heat sets in, the intensity and volume of training must be reduced. The main systems of the body get ready for the heat in a week, but for complete adaptation, at least two weeks must pass. When preparing for competitions that will be held in a hot climate, athletes train in an artificially created appropriate climate for 30-35 minutes with 75%VO2max or 60 minutes with 50%VO2max. If you don’t pass such an ac-kli-ma-ti-za-tion and immediately de-monster your maximum results, then this can have a disastrous effect on the cardiovascular system.

Undoubtedly, acclimatization is the main rule during summer training. But the main thing does not mean the only thing! It is necessary to properly prepare for training, during training it is necessary to behave adequately, and at the end of training it is also necessary to take a number of measures that will increase their effectiveness. That's exactly what to do before and during training, we'll talk in this article. But in short, during physical activity it is necessary to maintain normal body temperature, which can be achieved by cooling the body before and during exercise. ni-rov-ki, as well as during training, it is necessary to avoid dehydration, which can be achieved with adequate consumption of water and food nutrients.

Preparing for summer training

Cooling: At competitions, athletes use both external and internal cooling, but for training it is better to use only external cooling, so as not to get sick. For this purpose, you can take a cold shower with a water temperature of 22°C and cool off separately with a temperature of 10-18°C. But we must understand that cooling the limbs reduces their performance, so athletes use cooling the key to the body with using cold towels or using special ice packs, . Such pre-va-ri-tel-oh-la-de-de-or-ga-niz-ma before training in the summer can increase the athlete’s endurance and his strength. for-those-whether.

Hydration: everyone knows that you need to drink enough water during exercise to ensure the normal functioning of the heart system and normal low blood pressure, . This does not cause any special debate. In general, the fact that you need to drink enough water outside of training is also not debatable, but not everyone drinks enough water. It is recommended to drink 6 ml of water for every kilogram of your own body weight every 2-3 hours. In summer, this rule must be followed with special care. Especially if a person is active in sports and, consequently, loses a lot of fluid during exercise.

Behavior during training

Cooling: During summer training outdoors or indoors without air conditioning, it is very effective to use body cooling. This technique has a very extensive evidence base. Cooling works especially effectively if an athlete trains such a quality as endurance, when he needs to exercise not so much intensively, but volumetrically. For this purpose, special vests are used that help cool the skin. They are worn during warm-up and/or during rest between exercises.

Hydration: During training, it is necessary to replenish fluid losses, which also leads to cooling of the body. It is recommended to drink 1-1.5 liters of water per hour, although in some cases it may be necessary to drink even 2-2.5 liters per hour. You can also add salt to the water. That is why it is best to use it during training isotonics , but even to plain water you should add 3-5g of salt per liter