Experts talked about the risks of training in hot gyms
Indoor workouts with elevated temperatures have become a popular destination in fitness and wellness. Proponents of this format believe that heat helps to warm up muscles faster, improve flexibility and make classes more effective. However, high temperatures create additional stress on the body and can be dangerous for people with certain diseases. On August 24, Izvestia was told about the effect of hot workouts on health by Doctor of Medicine, Head of the Department of Nervous Diseases of the IPO of the First Moscow State Medical University. Sechenova, Alexey Danilov, Executive Director of the Association of Interdisciplinary Medicine, and Alexander Umnov, surgeon, lecturer at the Department of Fundamental Medical Disciplines at the Medical Faculty of the State University of Enlightenment.
How heat changes the load on the heart
During exercise, the body needs to simultaneously provide blood to the working muscles and remove excess heat. At high temperatures, skin vessels dilate, sweating increases, and the heart has to pump more blood to maintain physical activity and the body's cooling process.
According to Danilov, this is why training in a hot room increases the load on the cardiovascular system, even at the usual pace of exercise. For a healthy and prepared person, moderate heat stress with the right dosage can be part of the body's adaptation, but it should not turn into a test of strength. The expert noted that in the presence of diseases of the heart, blood vessels, blood pressure, respiratory system or metabolic disorders, additional heat stress can create a risk instead of benefit.
At the same time, according to the expert, it is impossible to completely exclude the benefits of thermal training. For people without contraindications and with a reasonable approach, such activities can be used as an additional element of endurance development. However, the effect does not depend on the highest temperature, but on the right load and the body's ability to adapt.
Umnov explained that in a hot gym, the body simultaneously solves two tasks — it provides muscles with energy and tries to cool down.
"When you work out in a hot gym, the body has to solve two tasks at once: to provide muscles with energy and cool down at the same time. Because of this, the load on the heart and blood vessels increases. To remove heat, the vessels of the skin expand, blood rushes to the surface of the body. But because of this, the volume of circulating blood seems to "spread" along the periphery, and it becomes more difficult for the heart to push it back to vital organs," the specialist said.
Why does the pulse rate rise faster in a hot gym?
In a hot room, the heart rate increases faster even with normal exercise. This is due to the fact that part of the blood is sent to the skin to cool the body, and along with sweat, a person loses water and electrolytes.
According to Danilov, due to a decrease in the volume of circulating blood, the heart has to work more actively to ensure a normal blood supply to the brain, muscles and internal organs. Therefore, habitual exercises can be perceived by the body as a heavier load.
A person may consider that they are exercising normally, but the cardiovascular system is already working in a different range. This is especially noticeable in people without sufficient physical fitness, after an illness, with lack of sleep, lack of body fluids, or when taking certain medications.
What is the danger of a combination of heat and physical activity?
High fever combined with exercise can lead to dehydration, overheating, and additional stress on the cardiovascular system. With active movement, the body produces more heat, and in a poorly ventilated, hot room, its release is difficult.
According to Umnov, with intense sweating, the body loses not only water, but also electrolytes — potassium, magnesium and sodium. This can lead to blood clots, additional strain on the heart, and an increased risk of blood clots.
"The combination of activity and heat increases the risks of several problems. Firstly, it is a problem of dehydration, as there is intense sweating and it leads to fluid loss, and with it, electrolytes. Secondly, overheating develops, such as the effect of solar and heat stroke. Thirdly, all this together puts additional strain on the cardiovascular system," the expert noted.
Specialists also pay attention to the conditions of classes. Enclosed spaces with poor ventilation, high humidity, and polluted air conditioner filters can further degrade air quality and put strain on the respiratory system.
Such conditions can be especially dangerous for people with impaired gas exchange and respiratory failure. According to Umnov, such patients may experience a lack of oxygen even under normal conditions, and exercising in a stuffy and hot room can significantly worsen their condition.
What are the symptoms that require you to stop exercising?
Experts emphasize that feeling unwell cannot be considered a normal part of effective exercise. If alarming symptoms appear, the workout should be stopped and moved to a cool room.
The reason for stopping may be chest pain or pressure, unusual shortness of breath, sudden weakness, dizziness, fainting, impaired coordination, severe headache, nausea, vomiting, convulsions, palpitations or heart failure.
Umnov noted that if the condition worsens, you should not try to continue training or "endure" the symptoms. If you have chest pain, loss of consciousness, seizures, respiratory problems, or signs of heat stroke, you should seek medical help.
"If you notice these symptoms right away, it's an alarming sign. You need to stop exercising, if you have the strength, take a shower so that the water is neither hot nor icy at body temperature, and relax. If your condition is bad and taking a shower does not help, then you need to seek medical help," the doctor said.
For whom hot workouts can be dangerous
Prior consultation with a doctor is necessary for people with hypertension, coronary artery disease, arrhythmias, heart failure, heart attack or stroke.
Caution is also required for diabetes, kidney and lung diseases, water and electrolyte balance disorders, during recovery from infections, and when taking medications that may affect blood pressure or heart function.
Umnov added that pregnant women, overweight people and the elderly are at risk. If you are overweight, it is more difficult for the body to effectively cool down, and the load on the heart becomes higher. In older people, thermoregulation mechanisms work less efficiently, and thirst may be reduced, which increases the risk of unnoticeable dehydration.
Do I need to be examined before training in a hot gym
A full examination before hot workouts is not required for healthy people with moderate exercise, but medical advice is necessary for chronic diseases, risk factors, or medication. A specialist will help you assess the state of the cardiovascular system and possible limitations.
To reduce the risks, experts recommend reducing the intensity and duration of classes, taking more breaks, drinking water in small portions, choosing light clothing and avoiding sudden temperature changes after exercise.
When choosing this format, it is important to focus on the body's response: training should improve physical fitness, and not cause exhaustion, headaches and pressure spikes. If the heat turns the activity into constant stress, it is better to change the format of the load.
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