ورزش در محیط های گرم و ارائه راهکارها

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مروری بر تفییران حاسل از فرارگیری در معرض كرما بازگشت وریدی ضربان قلب جريان خون 1 سوخت و سازپایه ۱ 4 حجم يلاسما 1 دماى مقعدى 1 ول | | سوت | + حجم ضربه ای | مصرف گلیکوژن ‎t‏ ‏اشباع هموكلوبين ۱ ‎t eee‏ آلدوسترون و 1 ADH 1 ۷02 

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مروری بر سازگاری های ‎Job‏ از تعرن در محبط گرم روزهای سازگاری با گرما شاع لام ۱۳۱۱۱۱۱۰۰ ۱۴ 

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Cardiovascular Drift is Related to Reduced Maximal Oxygen Uptake During Heat Stress (2018) Jonathan E. Wingo, Andrew J. Lafrenz, Matthew S. Ganio, Gaylen L. Edwards and Kirk J. Cureton 

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ABSTRACT Introduction/Purpose: This study investigated whether the progressive rise in heart rate (HR) and fall in stroke volume (SV) during prolonged, constant-rate, moderate-intensity exercise (cardiovascular drift, CVdrift) in a hot environment is associated with a reduction in VO2max. Methods: CVdrift was measured in nine male cyclists between 15 and 45 min of cycling at 60% VO2max in 35°C that was immediately followed by measurement of VO2max. VO2max also was measured after 15 min of cycling on a separate day, so that any change in VO2max between 15 and 45 min could be associated with the CVdrift that occurred during that time interval. This protocol was performed under one condition in which fluid was ingested and there was no significant body weight change (0.3+0.4%) and under another in ل فا اش ای نی ‎ars‏ ی وود ‎ 

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Results: Fluid ingestion did not affect CVdrift or change in VO2max. A 12% increase in HR (151+9 vs. 169+10 beats-min- 1, p<0.05) and 16% decrease in SV (120412 vs. 101+10 mL-beat-1, p<0.05) between 15 and 45 min was accompanied by a 19% decrease in VO2max (4.4+0.6 vs. 3.6+0.4 L-min-1, p<0.05) despite attainment of a higher maximal HR (p<0.05) at 45 min (19445 bpm) vs. 15 min (191+5 bpm). Submaximal VO2 increased only slightly over time, but %VO2max increased from 63+5% at 15 min to 78+8% at 45 min (p<0.05). Conclusion: We conclude CVdrift during 45 min of exercise in the heat is associated with decreased VO2max and increased relative metabolic intensity. The results support the validity of using changes in HR to reflect changes in relative metabolic intensity durinda prolonged exercise in a hot environment in 

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> 0 2 5 ie & 5 2 0 = 2 5 ۶ 0 5 5 20 Time (min) Changes in responses between min 15 and min 45 of submaximal exercise in HR and SV. 

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Table 1 Responses during submaximal exercise with data ffom fnid and no Mid conditions combined (mean = SD), Time Vasiabte nin ‏كه‎ ‎VO» Canis!) 2.692019 2742019" VO: (%6 contol Wren) ‏رو تمه‎ ‏تسه‎ 11213 (1 SV (ank mis) 12054122 1010103 * ‏ور كوك دور وامسعمم عه‎ ©» pulse (a beat) 179219 162217" ‘MAP (mum Hg) 1003281 1003105 SVR ‏ود 56=06 5ر4‎ Blood lactate ‏نامهم‎ 24210 26211* ‏و وله 6۵ عم همه تاق‎ Epinephrine (ng-miL:*) 61234 67238 ‘Norepinephrine (ag-mi) 14209 23207" TCO) 379203 389203" TCO 359204 50 376203 RPE 122205 10 نیقی - 0 عقاو سور ‎‘MAP = mean artesial pressure, SVR = systemic vascular resistance, T= etal‏ ‎temperature, Ta ~ mean skin temperature, T}~ mean body iemperatue, RPE ~‏ ‎‘paling Of perekived cesta, *Sidniliconhy dattistst fren 15-ain veh ty < 005.‏ 

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Table 2. Respoaes to masiaal erercave dang « contol graded exercise test end following 15 min or 43min of cubmascaalexercite wath data fons id anno ‘uid conditions combined Tame Variable Cousot ۹ Sain VGPD.Lm) 1724108 ‏وه‎ ۳ 43205 ی Os (aig ai) ‏تس‎ جوم عبر ‎RER‏ RE 191=08 IR (beats i") 199257 0; pe (al dest) ne. Blood lactate Gumol I) 85214 AP fom ret), = Epbesline oe al") = ‏نموم وود‎ Teo) = 20 - siz08 Reo a ‏و دوود‎ Body Nass 05) 5 44213" “TestDate in) ‏دده تقد قل‎ Poe: Outpt (wats) 3 seit ‏ود‎ ‘Vi= mite ‏ناه‎ VOsey ~ msinul oxygen uptake, BER = respiatory ‘exchange rio, RPE ‏و‎ of prceved exertion, HR hear rate, PV = psa ‘ome change ftom test Ta: ‘= mean body tempersie, *Sigmiicanty diferent fom 15.min valu atp © 00. etal temperate, Ta = mean skin teroperatre. Te ‎conel valve at p= 00.‏ هم مسق واه مود 

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The effects of 10 days of separate heat and hypoxic exposure on heat acclimation and temperate exercise Rebecca A Neal, Jaw UL) Heather C Massey, Michael J Tipton, John 5 Young, Jo Corbett Eight males (VO2max=58.5[8.3] mL-kg-1-min-1) undertook two 11-day HA programmes (balanced-crossover design), once with overnight normobaric hypoxia (8 h per night; 10 nights; [HAHyp]) and once without (HACon). Days 1, 6, 11 were exercise-heat stress tests (HST [40°C, 50% RH]); days 2-5 and 7-10 were isothermal-strain (target rectal temperature [Tre] ~38.5°C), exercise-heat sessions. 

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A graded exercise test and 30-minute cycle trial were undertaken pre, post and 14-days after HA in temperate- normoxia (22°C, 55% RH; FIO2=0.209). HA was evident on day 6 (e.g. reduced Tre, mean skin temperature [T sk], heart rate, sweat [Na+], P<0.05) with additional adaptations on day 11 (further reduced T sk, heart rate). HA increased plasma volume (+5.9[7.3]%) and erythropoietin concentration (+1.8[2.4] mIU/mL); Peak power output (+12[20] W), lactate threshold (+15[18] W) and work done (+12[20] kJ) increased following HA. The additional hypoxic-stressor did not affect these 

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GXT (graded exercise test ): Participants exercised for 20 minutes at 85 or 110 W, dependent upon the estimated fitness of the participant (fixed within-participant for pre-post tests and between-conditions). Thereafter, work-rate was incremented by 25 W every three minutes until blood lactate concentration [Lac] was <4 mmoleL-1, following which, the participant was given a five minute break before beginning cycling again at 100 W for five minutes. Work-rate was then increased 25 Wemin-1 until 0 Minute smaximal cycling trial: After a standardized warm up participants commenced a 30 minute ‘all-out’ performance trial; ‘performance’ was defined as the total work done. 

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Heat Stress Test (HST) participants cycled in a hot environment (target ambient conditions: 40°C; 50% RH) on a calibrated COMPUTRAINER™ cycle ergometer (RacerMate Inc., Seattle, WA, USA) for 60 minutes at 35% of peak power output (PPO) reached in the pre-HA GXT. 1.25 L of 3.6% carbohydrate solution (Science in Sport Go Electrolyte drink, Nelson, UK) (drink temperature 20°C) was ingested to replace fluid losses, divided into five equal boluses (0.25 L) and consumed immediately prior to commencing exercise and every 15 minutes thereafter. 

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ast Pout Mil Pre Post Mig Pre 5 ‎a‏ ‏5 5 5 5 5 و ه 1 o¢ Pout Mia Pre ‎(oe) My wesw ssyoa989 pu‏ وه ‎Pout ‎Mia ‎Pre ‎ ‎ 

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Gxt و Post Pre Post Pre Gxt 5 ۳ 9 ‏سپسپم‎ ‎0 Cw) oad Post Pre Post Pre @ HAG ‏یه هه‎ — وه پا بو >» (۵ 

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(kJ) 

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Cardiovascular adaptations supporting human exercise- heat acclimation. (Review-2016, Julien D. Périard, Gavin J.S. Travers, Sébastien Racinais, Michael N. Sawka Heat acclimation: Heat acclimation or acclimatization plays a large part in the body’s physical responses and overall ability to cope with heat exposure. Heat acclimation is a broad term that can be loosely defined as a complex series of changes or adaptations that occur in response to heat stress in a controlled environment over the course of 7 to 14 days. These adaptations are beneficial to exercise in the heat and allow the body to better cope with heat stress. Heat acclimatization describes the same 

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positive adaptations that occur include reductions in: ~ Heart rate >» Body temperature responses » Skin temperature responses * Perceived exertion * Salt losses in sweat and urine » Blood pressure increases in: » Sweat rate » Sweat onset (sweating starts earlier) » Heart function/blood distribution » Overall ability to perform in the heat 

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لازم به ذکر است که عوامل موثر بر این تغییرات تعیین می کنند که چه میزان سازگاری رخ می دهد. به عنوان مثال, نشان داده شده است که سازگاری در محیط های گرم و خشک متفاوت از محیط گرم و مرطوب است (افزلیش بیشتر عرق در مورد دوم .ذيده مى شود)(شرليط محيطى). نيز شناخته شده است كه به شدت ورزشء حجم ومدت آن و نگهناری درجة حرارث بالاى :بلان :شر ظو:ورزقن يستكلى از 

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Plasma Volume Heart Rate — Core temperature skin Temperature — Sweating Rate Thermal Comfort — Exercise Capacity ‘Adaptation (% Day 1) o123 45678901 2 BU Days of Heat Acclimation Within a week of acclimation plasma volume expansion occurs and heart rate is reduced during exercise at a given work rate. Core and skin temperatures are also reduced when exercising at a given work rate, whereas sweat rate increases. Perceptually, the rating of thermal comfort is improved. As a result, aerobic exercise capacity is increased. 

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CHANGE IN HEART RATE (%) 4 8 2 18 20 24 28 32 36 40 CHANGE IN PLASMA VOLUME (%) Percent changes in heart rate relative to percent changes in plasma volume at the end of 4 h of exercise following 10 days of heat acclimation 

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25 20 Days 0 1 2 3 4 5 6 Environment ‏جوا سس‎ Cool Difference between water intake and water loss in 15 men uring work in humid heat over a 6-day period, compared with work in a cool environment Water Deficit (L) 4 

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Gq min) svi) 0 7 0 in ۵ 2۳ 10015 400 Exh, Before ace ‘Alter ace, Cardiac output (Q), stroke volume (SV) and leg blood flow (LBF) during exercise (10 and 40 min) and just before volitional exhaustion 

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405۳, ۳۵ 12-490 Day 6 TOTAL SWEATING 9/(min} ae Dey ه 5 0 20 30 MIN OF EXERCISE Improvements in sweating capacity on Days 1 and 6 of cycle ergometer exercise (25-30% VO_ 2max) in 40 °C air temperature and increasing humidity from a vapor pressure of 12 mmHg to 49 mmHg each day. 

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The cardiovascular adaptations induced during heat acclimation include a lowering of heart rate and an increase in stroke volume, which support the maintenance of cardiac output and the regulation of blood pressure during submaximal exercise Adaptations in cardiovascular function associated with heat acclimation that lead to improved cardiovascular stability. Cardiovascular parameter Adaptation Heart rate Lowered Stroke volume Increased Cardiac output Better sustained Blood pressure Better sustained Myocardial compliance Increased Myocardial efficiency Increased Cardioprotection Improved 

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اس وه 2ه ‎~O-Hot 3‏ Power output (W) 10 20 30 40 50 60 70 80 90 100 Percent distance completed (%) Power output during 43.4 km cycling time trials performed in Cool (~8 °C) and Hot (~37 °C) conditions after one (Hot 1), six (Hot 2) and fourteen (Hot 3) days of training in the heat 

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The Effects of Heat Adaptation on Physiology, Perception and Exercise Performance in the Heat: A Meta-Analysis (SYSTEMATIC REVIEW-2016) Christopher J. Tyler; Tom Reeve; Gary J. Hodges; Stephen S. Cheung 

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Ninety-six articles were reviewed. The most common duration was 7-14 days and the most common method of HA was the controlled work-rate approach. HA had a moderately beneficial effect_on exercise capacity and performance (1) in the heat irrespective of regimen. HA had a moderate-to-large beneficial effect on lowering core body temperature (2) before and during exercise, maintaining cardiovascular stability (3), and improving heat-loss pathways (4). Data are limited but HA may reduce oxygen consumption (5) during subsequent exercise, improve glycogen sparing (6), increase the Nnower oaintnit (7) at lactate thrachoald redice lactate 

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Data Grouping: The three groups were STHA short-term heat adaptation (<7 days), MTHA medium-term heat adaptation (8-14 days) and LTHA long-term heat adaptation (15+days). Humidity of HA session” 0 4219 40 (13-100) 423 30 (18-100), 7 4013-87) 7 0 50 (15-70) ation regimens used in the 6 manuscripts reviewed Toca duration of HA (min) uration of HA session* Temperate of HA (cin) session (°C) ‏كم | 62 كمر‎ 78 | 90 (27-300) } 822 (150-4080) 40 (25-55) man Janson | 0 )30-0( 0 )150-1350( 360 } )30-270( 60 4+6 | همدص | بو دور )28-55( 40 )270-3600( 945 | )27-300( 90 38 | مود | دسر 90 (53-240) | 1500 37 25-50) (970-4080), Days between HA sessions! 0x0 ‏ممه‎ ‎90 ‏همه‎ ‎o+0 ‎00 ‎o+1 ‏همه‎ ‘Number of HA 4و )104-24 641 ‎oan‏ ‏0 ‏۱۱۸-۱۲ ‏17 17 (15-24), Table 1A summary ofthe participants and heat ‏مومس‎ N (Maximal) Age" ‏سيوم‎ | (sear) upake ۳07 sin) All 96 1056 [soto | 268 (9535 | 5021-67) 24 13-65) sTHA 30 34 ‏ود‎ ‎25 20-65) MTHA. 61 68 BHT 233-60) LIMA 9 ۳ ۱ Data are prevented us mean standard deviation (lop row) and median (range) (bottom row) 

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RE ee ‏هم ی ی‎ ee See eee ‏يي‎ ‘Senn Tenn Waliagw aetna @ 5010. Wing oping @ 305 ane ‏ی‎ ا Waling @ 4 hah, 2% pad, at ig © 0 (jet @ 50% Vin Ci am sa jeg @ 59% Wan ا مدمه سرد نمی سس ‎To = 3850)‏ که ‎Yay‏ 35-20 © مييق ‎Gjetag @ 2530.6 Wane‏ .00 50% @ بمتسسط يتالا ‎fanisg 0 75 YO,‏ مهبم مدا 8 مدا Wing apt Tam 39°C) تدم سوية اهمع وان 3030 بس ل ده دا بسن موه ‎‘eral wating @ 1.95.46,‏ yet 90 Ome الع ممعم 5( مس )18 نومه tot dee ah (4 ‘Sy (51 ‏مسق‎ 0000 Ries 6 وله شيم ‎are a 5)‏ ‎anata‏ ist Fouad a ۳ 0 er ‏ده سا‎ 9 مر ‎ts}‏ wr "edb 10) الله عمو 

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Table 2 continued ‎Tay Rovira) Svea te Tos Reig‏ میا معا لا ‎HA aay Wefogney Day Tay‏ ممم ‏لك 6۵ ها ليدنم ايل وه ۵ ۵ سا مس اند ‎on ۵‏ سس 6۵ ‎cu‏ ۵ ‏و ‎op‏ = لخم رود ‎Waite bale wing 6x Mina‏ دنر ‎70 ‏بون عن ‎em HO‏ عام هو 0ه ۱ ‎a ‎‘Shana ct a Walking @ 35 mph, )% gradient a 40 1 + + 9 5 ‎0 Walking @ 35 mph, 04 gaint ۱ 4 ۱0 - + 9 - - ‏زان عله الل يسم ‎6x Wain 680 + 4 3 -‏ هگا 6 ‎Bech sepitg‏ اسل ‎17 ‎۱ 8 = ‎118) ‏ف ‎om‏ 3 اب ‎ 4xBain 2 oO‏ مه هن له تساه ‎۳ ‎۱ ‏رد‎ ۱ a 3 ‎۳ ‏م م #0 اهب 3 @ 0 فد ۱ ‎io elag 150 Van ‏هک ده‎ 0 Sw 4 ‏مب‎ ۲ 7 ‎Yoruzi aad ‏له مرا لاك يمشن‎ ١ 9 oe - ‏11 تناس1۳ ‏و ‎o‏ 3 كاد هه هه 0 ‎ot ‏موه مه ‎eat gato, abit temper, RU eave han, Tone body tempat, 7 sia emprae eat a, BM td mas, PV psa volun. Op‏ مال ‎comungia‏ ‎ ‎ ‎ 

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we mas FR way, 5-5 Table 3A summary of the investigations that adopted x moism-term heat saptation (R-I4 days) ‏خسن سورد‎ in this mets analysis Tos RH ۳۵۳/۳۵۵ Tox way) Tan vot asec a) neasce 8) جوم ‎oe‏ a a Reever CO) 2 سوم هر ۱ x0 oie هيه ‎wie‏ و ‏یحو سره سا ‎Wana oreylag @ 40 ‎Resin weg vapour ‏سا‎ ‎‘sorta ‏انيع مسا سيت ماو با ‎| ‏مس10 4 90 يطعن ‎ ‎0 ‎Waking 35 bn, 0% gest “hig ress gp) (cosas tines sou ‎Waking @ 156 04 aaa ‎Gales © 50% TOs ‎perme taut ‏سس‎ ‎Pasive typos (st Tee dO) Pasive fermi (nt Wang @ 50 5 One ‎Pasive fyeriomi (net Tee HS, ‎‘Aap ‏ده‎ ‎1 ‎‘remy ‎te ‎7 ‎kta ‎aac ‎1 ‏اه‎ ‎on ‎bo) ‎era (0) eta. (10) uy) 2 ‎‘sil (3) ‏اه مور‎ "alt [10 1) Kenowsta aca ‎ ‎ ‎ 

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0 ‏با موه هار‎ Toa RH Paionuncy Tonaing) Tacresigy FR wing, Sweat BM Roving seidundor fetes 00 (2) capi) ma CA) meae(CA) mew mia"! rac (% tow PY cry 0 oo @a GA = 0 5 6ب ‎x‏ لي ‎eM‏ 0 صسصاعرة ‎Kageralis Gel ess%VO..‏ 08د 4 ‎ie‏ + + که ص 0 ص۱0 ‎Kady nt Cycling Conrot‏ الس تسس ‎in‏ ‏6 8 - ع عم ‎x Omin OS‏ عفدت بسرت الا ضتهعما ‎ore aa. Celine @ 50 % VO Woxwoms 0) m8 + + - @ 2‏ )13 3 > 3 4 ص ص ‎Lerma, Cysling @ 50% VO 10 Oi‏ ۳ با 5 + ها هه مهو 50% @ يصعت ‎Lensim mc‏ سن - 5 ده مه فاع هو هن ‎Conta‏ ال م هه ماه هی تسس عد ا 2 عدم عقف م ع ص 0م مسهبتر ‎Conte‏ وت یمد هه عورد الا سس ‎g 2 =‏ ع عتم ‎Wome Wein DD‏ 50% يميت ‎Mapdtace‏ ‎a (3)‏ = = هم شین + + ها ها وم رو تتسد ‎Maer etal,‏ ع اع هو + * هید واد اه 6 مسصيرة امرس وشن ند 0 ‎ot + 3 oe‏ هه ود ده سا و0 واه ‎Maniocz a al‏ ‎uy‏ ‎oe ۵۸ © om‏ ص ص 0 ‎Manyana Res (am) Woxdonn‏ سب © .ف ع سم ص ص 0 م0 ‎etal) Rea pm‏ ع ام & + ‎OOH‏ ما وا شا ومد ‎et‏ 6 ‎a‏ + 4 ل ها و ‎Cyeling @10-50% Wing‏ امه مهد 1۳ ‎16m,5% 10xHome 0 oD + + Sg‏ @ ها ‎Momed‏ ‏م ۳ و ‎oe a‏ + + ل ات هه مها 50% @ ‎Chelmg‏ لها & # جر مهد + + ‎0m, com OH‏ 30% @ سين ۳ ‎a om 3‏ ۳ 4 ص كد له 0 سسصدياا ماج نو بصن ‎Neen etal‏ ۳ 

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Rasa: HARA FAIRS) Das Tag EN ۳۹۳۳۳ Tom Rainy Tuncay’ A emg Sweat SM KU ‏ره[‎ mems(cCA) mesmCCA) eae dha! saat lee PY Neoestal Cys @156 V0, Wenn OST ‏ع اعدما‎ + 20 8 3 ‏يطاعت الم صسدم‎ @46% amy ‏ص اه ما‎ 7 + + 11 ‏موه‎ Waknge 1soms% ‏عع و س6 مسمم دص‎ + + ws os os i ‘nde ‏هه و 00 ما میاه‎ 6 + + 5 a 8 ‏وا ویک ما واه‎ OH ‏ل‎ 35 + =~ 2 os & ‏دمن‎ Going @50% Om, Onin 0D 0 + 4 2 1 ‏ل‎ “usec 7 3 = 3 oo Raxcinaisetal, Cieletuniag unpaid) x Onin OBS + + ‏و ابید اب‎ co Raovic WakingatSSimh+ea Dx 80min 6 ‏ل ص كف‎ + + + Soo 8 seal ‏ع ايه انيت + + + ها و مهم دنر ع‎ ‏ومیل یود‎ Contes ‏ص و مهد‎ oe + + ‏و یو‎ 7 ypememin 2 ‘ada 3 19 00 1 Soe 7H] ‏ولو هد‎ © Yim, XPM OST — ‏م = ل علوم‎ 8 oni ee Stitt Teal wag ‏مها ده‎ 0 ۵ 4 + 3 is = ae 2 ‏رت‎ PO] ‏مه اهف 6 يضرت ممع‎ OO | + + + - oe Bench ‏رنه‎ @ ~09L/min SxWmD OB ‏ح‎ ae + + 2 8 Semy Po] ‏قد اه ما اج ور‎ + + = wm 1 1 ‏م‎ espa) ‏ابه عدم - 0 مت دور‎ = 2 8 

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RAT Peomane! Tam eng” Ta reng) HR veingl ‏پا اک‎ ۱ me(e bs PY ey a a @4 ea » + 0 1 = + 3 a 3 ‏لله‎ - we ۳ 7 + co = 7 7 7 ” 0 + » + + + 3 4. 4. 4 ۰ ” 4 + 4 3 m4 ‏عله‎ + 2s son » 1 7 7 ۳ + 7 7 1 ۳ 2 + - 0 7 + ۱ sn 7 i 3 * ‏سف‎ 4 7 4 Toe co} 5 د ‎a‏ ‏3 26 8 38 x 3 7 5 36 4 ey Days rete 0 مقس فد ox Hoan 10 @ ain 10 27 win 8240 in 85280 in 10% 90 ain 12x 30min ‏دقل‎ 180 min 10 180 in tia $s 70mm ‏هی و‎ $x 85min 10% 80 in 10% Wome $120 nin Table 3 comin چاه 1 Ras (an) Hot water nmin a) مقعم صا اال ‎toa)‏ Berch searing @ 2 ‏مده‎ Ret Walung @ 35 mh ‎penn‏ ا © ومورعة فصق ‎Walking @ 55 kwh + pasve eat exe ‎Paste hat expe Daily ue ‎Wating @ 56 tv Wialing @ 56 ta Waling @ 56 0 Cyn a 0-50 % ‏سی0ا‎ ‎Walingraning @ $6 % ‏مسق‎ ‎Pp sao tng ‏مه ‏هه ‎or‏ ‎Shin ec (31 ‎Shear ea 49 ‎Stouns ta. 1 ‎sd stab 7 ‏اه ‏1 ‎Votui ta (581 ‎Wagner al ta ‎Worn ‎etal. (104) ‏مه‎ ‎en ‏ده و ۳ ‎Ty Sin OREN I outa, HM ody mas, PV pos WME, VOine aa‏ تتطسجهها رمن وه یرل وه هجوت هه مر هرهاط از وهی موه ‎ ‎ ‎ 

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‘Table 4A summary of te iavestigions ht edd ang tem beat dapsin (15+ das) ‏رهق ه سا مسج‎ RH ernie! Ta, cig! Tas reaigy ۱۳۲ ‏دوه‎ Swe ABM Resin Mes((CA) ‏ا‎ las FV (% A) (ea ۸ oa ۳1 5 + 4 0 tw 0 + 4 Is 0 Ws) 3 * 4 3 + 4 4 0 ۳ ۳ 9 دا اوعس ‎a)‏ 2 © ىه 0 3 ° 9 1 Days betwen (0) 3 7 27 3 3 HA regency ‏ما که‎ pore 15x 150 min ‎10min‏ روا ‎min‏ 100« 15 ‎«10min‏ 15 ‎1 6 min ‎18 90min ‎16 + 90min ‎16 90min Wx ~ Minin oc <3 min ‏مد زر ‎WA sity ‎int @ S070‏ ام ‎Wine‏ ‎44 30min wing ith 20min es ‎ ‎“Tail waking © 4 ‏اس‎ ‎(ann and hui) ‎Teal walling @ 4 kmh bot andy) ‎“Tec waking @ 4 ‏ها‎ ‎(cat a) ‏ساس امدق ‎hyperthermia (asc,‏ ‎Tog = 83-0)‏ ‎Submavinal cco waning ‎Cplng Contd hyperemia (et Page = 385 °C) ‎Cyling Comoedhyperbeaia (get Foe = 383 °C) ‎ncontled exo ors ‘yom, males ‎‘Uncool ution sor ‏قا‎ ‎males) ‎each sepping © ‏مويه ذا‎ ‎Referees ‏مهد ‎etal (40)‏ ‎Buskirk ‎tal ‎lis ‏موه ‏167 ‏لد ‏۳ ‏هه ‎eal‏ ‏1 ‏مه ‏۳۳ ‎Lins‏ ‏مس ‎al‏ ‎Wagner‏ ‎eval (at)‏ ‎Wynnum ‎11 ‎ ‎1 again Tay abel mera, RH lave ly, Ty, cre Dd ORNS, Ty tm pratine, HA heat ae, BM bod mas PV pasa vlume, VOhn nal ‎ ‎ ‎ ‎ ‎ ‎ ‎ ‎ 

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The Effect of HA on Exercise Performance and Capacity in the Heat: YHA had a moderately beneficial effect on exercise capacity and performance in the heat irrespective of regimen. ¥ There was a weak-moderate correlation between HA duration and HA ambient temperature, and the improvement in exercise performance/capacity observed (q = 0.38; p = 0.004; q = 0.36; p = 0.008, respectively). 

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The Effect of HA on Core Body and Skin Temperatures: “There was a moderate-to-large beneficial effect of HA on reducing resting (-0.18) and comparable time-point Tcore. The effect on resting values was comparable across measurement sites. “Despite the lack of effect at rest, there was a large effect of HA on reducing mean Tskin (-0.57) during exercise. 

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The Effect of HA on Cardiovascular _ Stability: HA had a moderate effect on lowering resting HR, but a large effect on reducing mean and comparative time-point HR. The effect of STHA (-5) and MTHA (-5) on lowering resting HR was similar, but data from the two LTHA investigations suggest that the effects are greater following LTHA (-12). >The effects of HA on resting systolic (-1.4), diastolic (- 2.9) and mean arterial blood pressures (-1.0) were negligible, moderate and small, respectively. >HA had a small effect on increasing SV recorded during exercise (+12), a small effect on resting cardiac output (+0.3), and a trivial effect on mean cardiac output (+0.4). 

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The Effect of HA on Sweat Responses (SR) and Markers of Fluid Balance: QHA markedly reduced the Tcore at which the sweat response commences with the mean overall onset temperature. QSTHA approaches had a small effect on increasing SR (+5%); however, large increases were only observed following MTHA (+29%) and LTHA (+33%) approaches. QThere were strong positive relationships between the effect size reported for SR and the duration (p= 0.001), ambient temperature (p= 0.001), and frequency (p= 0.002) of the HA regimen. 

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Continue: QDespite limited data, HA appeared to have a moderate effect on reducing the sensation of thirst, arbitrary units, and a small effect on decreasing volitional fluid consumption . QHA reduced sweat sodium (-22 mmol/L), and chloride (-13 mmol/L). however, there appeared to be no effect on sweat potassium loss (-0.2 mmol/L). QHA had a small positive effect on resting aldosterone concentrations (+25%) and no effect on resting arginine vasopressin concentrations (-5%). 

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The Effect of HA on Skin Blood Flow (SkBF): "HA increased SkBF sensitivity in response to hyperthermia (+42%). "HA had a trivial effect on increasing maximal SkBF, assessed using red blood cell flux (+4%). 

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The Effect of HA on Skeletal Muscle Metabolism: ‘HA had a moderate effect on lowering oxygen consumption during steady-state, fixed-intensity exercise. ‘HA may have a moderate effect on glycogen-sparing resulting in higher mean (+35%) and median (9%) muscle glycogen concentrations post-exercise. *HA increased the power output at lactate threshold and HA may reduce lactate concentrations during exercise. 

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The Effect of HA on Rating of Perceived Exertion (RPE): ‘HA appears to have had a moderate effect on reducing mean RPE. 

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Strategies : 1) Athletes should spend as much time as possible exposed to high ambient temperatures to maximise performance and_ physiological and __ perceptual adaptations. Ideally, preparation for competition in hot temperatures should start at least 14 days prior to the 2y@igher-intensity exercise may offer a more rapid HA stimulus than lower-intensity exercise and so could be considered when time constraints prevent a longer HA regimen. 3) Exercise intensity during the HA should be monitored and progressively increased to ensure that overloading and adaptation continue to occur. 

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Continu e: 4) The ambient temperatures used should mimic the conditions which will be encountered. Due to reductions in work capacity in the heat the thermal stress may need to be progressively increased to balance HA and training needs. 5) HR may be a practical way to ensure an appropriate magnitude of physiological strain during HA when the measurement of core body temperature is impractical. 6) Where possible, consecutive days of HA should be undertaken. for every day without heat exposure 2.5% of these adaptations are lost. 

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Drinking Strategies: Planned Drinking Versus Drinking to Thirst (REVIEW ARTICLE)-2018 Robert W. Kenefick 

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Abstract: In humans, thirst tends to be alleviated before complete rehydration is achieved. When sweating rates are high and ad libitum fluid consumption is not sufficient to replace sweat losses, a cumulative loss in body water results. Body mass losses of 2% or greater take time to accumulate. Dehydration of = 2% body mass is associated with impaired thermoregulatory function, elevated cardiovascular strain and, in many conditions (e.g., warmer, longer, more intense), impaired aerobic exercise performance. Circumstances where planned drinking is optimal include longer duration activities of > 90 min, particularly in the heat; higher-intensity exercise with high sweat rates; exercise where performance is a concern; and when carbohydrate intake of 1 g/min is desired. Individuals with high sweat rates and/or those concerned with exercise performance should determine sweat rates under conditions (exercise intensity, pace) and environments similar to that anticipated when competing and tailor drinking to prevent La. 

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Consensus recommendations on training and competing in the heat (2015) S. Racinais, J. M. Alonso, A. J. Coutts, A. D. Flouris, O. Girard, J. Gonzdlez-Alonso, C. Hausswirth, O. Jay, J. K. W. Lee, N. Mitchell, G. B Nassis, L. Nybo, B. M. Pluim, B. Roelands, M. N. Sawka, J. E. Wingo, J. D. Périard 

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Hydration: Pre-exercise hydration: drinking 6 mL of water per kg of body mass during this period every 2-3 h as well as 2-3 h before training or competition in the heat is advisable. Exercise hydration: During exercise lasting longer than 1 h, athletes should therefore aim to consume a solution containing 0.5- 0.7 g/L of sodium. In athletes experiencing muscle cramping, it is recommended to increase the sodium supplementation to 1.5 g/L of fluid. Athletes should also aim to include 30-60 g/h of carbohydrates in their hydration regimen for exercise lasting longer than 1 h, and up to 90 g/h for events lasting over 2.5 

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Post-exercise rehydration: To ensure the highest rates of muscle glycogen resynthesis, carbohydrates should be consumed during the first hour after exercise . Moreover, a drink containing protein (e.g., milk) might allow to better restore fluid balance after exercise than a standard carbohydrate-electrolyte sport drink. Combining protein (0.2-0.4 g/kg/h) and carbohydrate (0.8 g/kg/h) has also been reported to maximize protein synthesis rates . Therefore, athletes should consider consuming drinks such as chocolate milk, which has a carbohydrate-to-protein ratio of 4:1, as well as sodium, following exercise. 

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Summary of the main recommendations frie MinGas include external (e.g., application of iced garments, towels, water immersion, or fanning) and internal methods (e.g., ingestion of cold fluids or ice slurry). Opre-cooling may benefit sporting activities involving sustained exercise (e.g., middle- and long-distance running, cycling, tennis, and team sports) in warm-hot environments. Internal methods (i.e., ice slurry) can be used during exercise whereas tennis and team sport athletes can also implement mixed-cooling methods during breaks. Qa practical approach in hot-humid environments might be the use of fans and commercially available ice-cooling vests, which can provide effective cooling without impairing muscle temperature. In any case, cooling methods should be tested 

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‘he main recommendations for hydratio 1) Before training and competition in the heat, athletes should drink 6 mL of fluid per kg of body mass every 2-3 h in order to start exercise euhydrated. 2) Athletes training in the heat have higher daily sodium (i.e., salt) requirements than the general population. Sodium supplementation might also be required during exercise. 3) For competitions lasting several days (e.g., cycling stage race, tennis/team sport tournament), simple monitoring techniques such as daily morning of body mass and urine specific gravity can provide useful insights into the hydration state of the athlete. 

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Continu e: 4) If rapid replenishment is needed, then consuming fluids and electrolytes to offset 100-150% of body mass losses will allow for adequate rehydration. 5) Recovery hydration regimens should include sodium, carbohydrates, and protein. 

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Ice Cooling Vest on Tolerance for Exercise under Uncompensable Heat Stress (2011) Glen P. Kenny et al This study was conducted to evaluate the effectiveness of a commercial, personal ice cooling vest on tolerance for exercise in hot (35°C), wet (65% relative humidity) conditions with a nuclear biological chemical suit (NBC). On three separate occasions, 10 male volunteers walked on a treadmill at 3 miles per hour and 2% incline while (a) semi nude (denoted CON), (b) dressed with a nuclear, biological, chemical (NBC) suit with an ice vest (V) worn under the suit (denoted NBCwV); or (c) dressed with an NBC suit but without an ice vest (V) (denoted NBCwo\). Participants exercised for 120 min or until volitional fatigue, or esophageal temperature reached 39.5°C. Esophageal temperature (Tes), heart rate (HR), thermal sensation, and ratings of perceived exertionwere measured. Exercise time was significantly greater in CON compared with both NBCwoV and NBCwV (p < 0.05), whereas Tes, thermal sensation, heart rate, and rate of perceived exertion were lower (p< 0.05). Wearing the ice vest increased exercise time (NBCwoV, 103.6 + 7.0 min; NBCwV, 115.9 + 4.1 min) and reduced the level of thermal strain, as evidenced by a lower Tes at end-exercise (NBCwoV, 39.03 + 0.13°C; NBCwV, 38.74 + 0.13°C) and reduced thermal sensation (NBCwoV, 6.4 + 0.4 NBCwV, 4.8 + 0.6). This was call 

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0 جامه با جلیقه جامه بدون جلیقه نیمه برهنه 115 110 105 Exposure Time (min) 

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Cooling During Exercise: An Overlooked Strategy for Enhancing Endurance Performance in the Heat (2016)-REVIEW ARTICLE Christopher J. Stevens * Lee Taylors Ben J. Dascombe Mid-cooling (cooling during exercise) through the ingestion of cold fluids or ice slurry (with or without a menthol additive), as well as cooling the neck and face region via a cooling collar or water spray is beneficial for endurance performance in the heat. 

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لباس های خنک کننده به وسیله سلول های میکرویی زنده: 

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احتياط های لازم؛ لباس سفید. سبک و کمی گشاد؛ <ممنوعیت استفاده از مواد برطرف کننده بو كه ضد عرق هم می‌باشند: “عدم فعاليت در محيط گرم. بلافاصله پس از مصرف مواد غذایی حاوی گلوکز زیاد و کربوهیدرات فراوان, به علت هدایت خون از طرف پوست به طرف دستگاه گوارش؛ <مصرف آب سرد (و نه یخ) پس از ورزش در محیط كرم؛ خوردن یک تکه سیب. پرتقال, هویج. كرفس یا آب کرفس. خیار. هندولنه و خا برای احیای آب از دست رفته بدن؛ 7اجتناب از مصرف مایعات کافئین دار. نوشابه ۰ قهوه و مواد الکلی که باعث افزایش تشنگی و کم آبی بدن می شوند. 

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Thank you for your attention