Fat Burning “Bro-Science” (SWEAT MORE | BURN MORE!)
Not a drop: why don't I sweat in training?
Sometimes during sports, athletes sweat so much that their clothes are soaked through with moisture. Or, conversely, after a hard workout, only slight perspiration appears. Not strong enough? Let's figure out the reason.
What causes sweating?
Fortunately, your workout intensity is probably okay. Sweating is no longer affected by the strength of the load, but by the state of the body.
The human body secretes sweat for thermoregulation. During periods of intense physical activity or in hot weather, the body heats up, the skin becomes moist and thanks to the evaporation of this moisture it cools. Under normal conditions and average activity, a person loses about 500 ml of sweat per day. This is the average. The volume of fluid released can vary depending on external conditions, as well as the state of the body. Therefore, during training, one athlete sweats intensely, while the other may not get wet at all. It's just that thermoregulatory mechanisms work differently for everyone.
There are several main factors that affect perspiration:
Environmental conditions: temperature and humidity
The warmer it is in the room , the more actively people sweat on exercise machines. At the same time, if the air humidity is high, the water from the skin surface will stop evaporating. This can lead to overheating, so it is important to regularly ventilate the area.
Incorrectly fitted clothing
Synthetic fabrics are poorly breathable and prevent moisture from evaporating from the skin surface. For training, it is better to choose clothes made of breathable materials, that is, with high air permeability, for example, cotton and mesh. Or clothes made from special sports synthetics that wick moisture into the upper layers and allow it to evaporate better than cotton.
Breathe - don't breathe: how to improve the efficiency of your workout
Running or stretching, swimming or strength training - each breathing technique is different.
Number of sweat glands
On average, there are about 2-2.5 million sweat glands on the human body. Some of them have much more than 3.5 or even 5 million. Accordingly, these people sweat more intensely. This is an individual trait that largely depends on genetics.
The more weight, the more heat the body generates, which means it needs to cool down better. Overweight people often suffer from metabolic and endocrine disorders. The consequence of these changes can be hyperhidrosis - increased sweating.
Men generally sweat more intensely than women. Scientists from Osaka and Kobe Universities believe that this difference is due to evolution. They wrote about this in scientific researchfollowing in 2010.
In ancient times, men were involved in harder labor and needed better thermoregulation, so nature has awarded them more sweat glands than women.
5 ways to help your body recover from an intense workout
Rebooting and recovering from unpleasant effects is easier than we thought.
In addition, the same Japanese scientists found that with the same physical activity, those who exercise regularly sweat 60% more than people with less activity. This was proved in the course of an experiment: 37 volunteers were engaged on an exercise bike for an hour. Oddly enough, those study participants who led the most active lifestyle sweated more intensely. Perhaps because the body of a trained person copes better with thermoregulation.
Fear and uncertainty while playing sports provoke increased sweating. Stress puts the body on full alert: heart rate increases, blood flow and moisture build up on the skin.
The presence of certain diseases
A person may sweat more during training than usual, due to increased body temperature, for example, due to acute respiratory infections, poisoning, flu or sore throat. In addition, diabetes, cardiovascular disease, and pregnancy and menopause in women can cause increased sweating.
During puberty , 12-18 years old, sweat and sebaceous glands work very actively, so often teenagers sweat a lot during physical exertion.
A little sweating is normal, but you need to pay attention to your overall well-being.
Minimal sweating during training can also be an individual feature. Or signal some problems :
- disruption of the sweat glands;
- delayed thermoregulation mechanism;
When doing sports, be sure to drink water. Dehydration increases the load on the heart and slows down the delivery of oxygen to the tissues.
Risky experiment. What happens to the body if you do not drink water for three days
Such a severe test for the body can lead to unforeseen consequences.
Does sweating affect weight loss?
There are several myths about why it is good to sweat profusely during exercise. For example, it is not true that toxins are eliminated from the body with sweat. The liquid that appears on the skin during intense exertion is 98-99% water. Concentration is heavysmall metals in it is negligible. The main detoxification of the body is carried out by the kidneys and liver.
It is also a myth - the assertion that sweating increases due to poor hygiene.
Wellness coach Andrey Semeshov also believes that intense sweating does not guarantee rapid weight loss. According to him, these are only attempts by the body to maintain the most balanced state in conditions of stress - in our case, physical activity. And the intensity of sweating is a purely individual parameter.
Already it certainly doesn't make any sense to judge the effectiveness of a workout by how many sweat stains remain on the T-shirt, the coach says.
At the same time, even if your goal is to lose weight, you need to understand that active sweating during exercise Is just a loss of fluid. And it, the expert notes, needs to be quickly replenished. In general, if you are used to drinking during exercise, your weight should remain approximately the same before and immediately after exercise.