Even the BBC, amongst many other media outlets, has been extolling the virtue of maintaining your muscle mass throughout your lifetime. June 3 their report “Can two hours of strength training a week reduce the risk of dying early?”, really echoed my thoughts in my previous blog and revealed more research that indicated how good weight training can be for your wellbeing long term. A theme also backed up by the British Journal of Sports Medicine.

Mind you, with the heat waves lately, I can perfectly understand if anyone decided to “hold back” a little on the strength aspects of their fitness activities. However, the heat (and the weather in general) is no excuse for NO activity, you just have to adapt your workouts – maintenance strength training, mobility, flexibility and even body-weight workouts (calisthenics) might be better for you in the heat.

Sally Gunnell OBE, the legendary athlete recently recounted her experience of the effect of the extraordinarily high temperatures we have been suffering for a few days this summer. Our physiology is designed to compensate for high ambient temperatures by increasing retention of water. This helps control our own bodily temperature, which in turn safeguards essential organs. According to Sally, the additional fluid in your system is known to increase your weight between one and three kilograms (1 – 3 kg). Sweating doesn’t necessarily help because, due to the resulting imbalance between your natural fluid and sodium levels, it’s likely that you will try to compensate by retaining additional water.

Although this rise in weight is only temporary, it can be quite disconcerting when you stand on your scales first thing in the morning and read that, despite the hard work you’ve been putting in with your PT, your weight is going in the wrong direction!

However, as Sally goes on to explain, “It’s not fat gain… it’s the heat”.

So don’t panic if you feel a little more ‘soft’ when temperatures are high – its likely your body looking after you! Hydrate plenty, with electrolytes if sweating a lot, and your body will thank you for it.