What is the Ideal Temperature For Optimal Training

 

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THE GYM. If you’re hitting the gym and indoor classes, then The American College of Sports Medicine recommends a temperature of 68–72ºF (20–22.2ºC) for indoor cycling studios. Tags Fitness Tips training tips.

To find your own best temperature, tune in to how you feel next time you try a hot or cold workout. “Every body is a little different in its tolerance to heat and cold,” says Milton. The second study found that considering average temperature, performances were better for men between 8–15 C and for women 0-7 C.” This is. IFA recommends that that gyms that provide aerobics, weight training, cardio, and Pilates should have an average temperature of 65-68 degrees Fahrenheit (18-20 degrees Celsius).

The gym should also have a humidity level between 40% and 60% for these activities.. “It’s important to know that your body temperature isn’t constant throughout the day,” says Dr. Greg Haggquist, founder of 37.5 Technology.Bodies are subject to circadian rhythm, a roughly 24-hour cycle that, as Dr. Haggquist puts it, “tells us when to go to sleep, when to wake up, and when we’ll perform our best.”. In fact, the ideal number changes depending on the type of workout you’re doing.

According to OSHA (The Occupational Safety & Health Administration) the ideal workplace temperature range is from 68 to 76 degrees. The American College of Sports Medicine (ACSM) suggests that a fitness facility should be between 68 and 72 degrees Fahrenheit. Overcast and 45 degrees might not be the sort of weather most folks dream about, but it doesn’t get much better for an outdoor run.

In fact, when researchers from the University of Tulsa examined the 25 fastest performances at different distances, along with the temperature that day, perfect running temps for hovered between 73.4 and 49.4 degrees. But faster runners, who generate more heat, benefited from cooler temps, with the top one percent (green line below) peaking at 38.9°F. Midpackers (red line) do best in the mid-40s. When it came to running marathon-like distances, 49.4 degrees Fahrenheit was found to be the ideal temperature for men, while 51.8 degrees Fahrenheit proved best for.

Other than air temperature, both humidity and radiant heat should be assessed before athletes engage in hard training or competition in hot weather conditions. The most commonly used heat index in sport is the WBGT index which includes measurements of air temperature (dry bulb), humidity (wet bulb), and radiant temperature.

List of related literature:

A temperature of 68°F would be ideal for practice, with a range of 15° below and above that still possible, but practice speed needs to be adapted — faster when it’s cold to increase heat and slower when it’s hot to cool down.

“Ashtanga Yoga: Practice and Philosophy” by Gregor Maehle
from Ashtanga Yoga: Practice and Philosophy
by Gregor Maehle
New World Library, 2011

Although a later section of the chapter discusses warm-up in more detail, it is important to note here that each training session should begin with a warm-up designed to elevate core temperature.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Training should be specific and should induce elevations of core body temperature beyond 38.5 °C with a concomitant thermal sensation of warm to hot, some thermal discomfort, and a high sweat rate.

“Physiological Tests for Elite Athletes” by Australian Institute of Sport, Rebecca Tanner, Christopher Gore
from Physiological Tests for Elite Athletes
by Australian Institute of Sport, Rebecca Tanner, Christopher Gore
Human Kinetics, Incorporated, 2012

Conversely, highly trained athletes may need to increase the duration and intensity of the warm-up to achieve the appropriate elevation of temperature (75).

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

Office temperatures will ideally be well stabilized and perhaps somewhat warmer than usual (72–74°F), and/or a light blanket should be available to cover the client during the early phases of training.

“Principles and Practice of Stress Management, Third Edition” by Paul M. Lehrer, Robert L. Woolfolk, Wesley E. Sime, David H. Barlow
from Principles and Practice of Stress Management, Third Edition
by Paul M. Lehrer, Robert L. Woolfolk, et. al.
Guilford Publications, 2007

Claremont and colleagues (1975) showed that core temperature could be maintained within 0.9°F (0.5°C) when exercise is performed at ambient temperatures ranging between 32 and 95°F (0 and 35°C).

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

Maintaining proper food holding temperatures is critical because bacteria thrive best at temperatures between 40° F (5° C) and 140° F (60° C), the range regarded as the temperature danger zone.

“Effective Management of Long Term Care Facilities” by Douglas A. Singh
from Effective Management of Long Term Care Facilities
by Douglas A. Singh
Jones & Bartlett Publishers, 2009

You want the hot temperature gradient (the hottest spot in the cage) to be between 85 degrees Fahrenheit (29 degrees Celsius) and 90 degrees Fahrenheit (32 degrees Celsius).

“Leopard Geckos For Dummies” by Liz Palika
from Leopard Geckos For Dummies
by Liz Palika
Wiley, 2011

The optimal skin temperature that allows humans to maintain thermal balance at rest is about 33 °C (91.4 °F) compared to the usual core body temperature at rest of 37 °C (98.6 °F).

“Waterlogged: The Serious Problem of Overhydration in Endurance Sports” by Timothy Noakes
from Waterlogged: The Serious Problem of Overhydration in Endurance Sports
by Timothy Noakes
Human Kinetics, Incorporated, 2012

An important practice in cooling foods for chilled storage is to avoid an extended cooling time at product temperatures between 130 F (54.4 C) and 80 F (26.7 C).

“Encyclopedia of Food Microbiology” by Richard K. Robinson, Carl A. Batt
from Encyclopedia of Food Microbiology
by Richard K. Robinson, Carl A. Batt
Elsevier Science, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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5 comments

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  • i have a brisk 15 minute walk to my gym, mainly uphill. That’s usually done it for me. But this is great info, always love your video styles Jeff. Much love homie

  • Just wanted to say how great your video’s are I started to copy your warm up routine and instantly my work out felt easier. Just bought your guide to body recomp and looking forward to the read

  • As always very informative video. Could you make a video about cool down or post workout stretches base on Science studies?
    Thanks for your hard work

  • Great video Jeff you have QUICKLY moved up my list of ppl I trust & look forward to hearing from. I’m launching my YouTube channel in the upcoming weeks. Hopefully you don’t mind the shoutouts haha

  • How about doing cardio (30 mins) before your workout and some dynamic stretches? I know the cardio may affect your lifts but at least you’ll be warm and don’t have to spend more time at the gym than necessary