Better ways to exercise in the winter

Feel like hibernating when cold weather hits? We’ve got tips to keep you active all winter long, whether you exercise outdoors, at the gym or at home.

Start the day bright

Dark, chilly winter mornings can make hitting the snooze button instead of exercising all the more tempting, but waking up to work out doesn’t have to feel like a chore.

Buy a room-brightening alarm clock to create early daylight or set your favourite energizing music on a timer to wake you and get you in the mood.

Prep the night before. If your bag is packed, your shoes are waiting, lunches are made and meals are planned, you’re more likely to stick to your fitness program, says Kim Lavender, national director of team training at GoodLife Fitness. She recommends that you treat fitness like an appointment you can’t miss. Whether you prefer to get moving in the morning, at lunch or after work, make time for it in your schedule—and stick to it.

Buddy up. Find a workout partner or join a group so you’ll be more inclined to take part.
 

Learn to love the cold

Don’t let your love of outdoor walking, running or biking drop along with the temperatures.

Dress warmly—and strategically—for your activity. Choose sweat-wicking and breathable fabrics to wear close to your body, and wind- and waterproof materials for your outerwear.
 
Warm up. Cold muscles are more likely to get injured, so you need a dynamic five- to 10-minute warm-up indoors to properly activate the muscles. Tricia Kawahara, certified strength and conditioning specialist at Inspiration Training in Calgary, recommends incorporating moves such as low lunges with knee hugs, a lateral shuffle and dynamic toe touches to help you feel good before you head outside.
 

Get cross-training

A change in weather offers an opportunity to change your workout. Challenge yourself to a new activity to use different muscles and improve your performance in your regular sport or activity.

Switch it up. “Hang up those running shoes and hook on the skis and snowshoes,” says Kawahara. Snowshoe running, hiking and cross-country skiing are great ways to keep up your endurance while enjoying the winter and improving your cardiovascular health.

Head indoors. Work out at a gym to develop muscles you may have ignored with your summer fitness routine. “If you’ve spent the summer running,” says Lavender, “make sure your hamstrings haven’t become too tight, your quad strength hasn’t overpowered your hamstrings and your glute power is still there.”

Try yoga. If you’re a runner in the warmer months, yoga can offer a chance to restore muscle balance in the winter, says Lavender. Plus, hot yoga offers steamy relief from the cold.
 

Heat it up at home

There’s no reason you can’t get moving at your place. “There are tons of things you can do with very limited equipment and limited space that still reap the benefits of something more elaborate,” says Lavender.

Designate a space for exercise or move some furniture out of the way when you want to work out at home.

Use an online video or an exercise DVD to help guide your workout. “Just ensure that you’re trying something suited to your fitness level that’s from a credible source,” says Lavender.

When to move it inside

Extreme cold isn’t worth the risk, so before you head out, have a look at the forecast. A strong wind chill causes your body heat to drop faster and can lead to frostbite or hypothermia. Follow this guide:

6 benefits of exercising in cold weather

When Shingo Kajimura was a graduate student at the University of Michigan, he struggled through frigid, snowy winters. Shivering each time he ventured into the early evening darkness, he wondered: Why can animals like squirrels and bears seemingly adapt to cold environments, while he had to suffer?

This question set Kajimura on the hyper-specific path to becoming a leading researcher on cold exposure and energy metabolism. Through his decades of study, Kajimura discovered that not only can humans adapt to the cold — they can thrive in it.

Other data jibes with his work, suggesting cold weather can actually supercharge exercise and help people

• Burn energy more efficiently
• Cause “bad” white fat to act like metabolically beneficial brown fat
• Enable longer more efficient workouts.

Chilly activities also help people stave off the winter blues, get their dose of vitamin D, and enjoy nature.

“If you combine cold and exercise, it has an additive or even synergistic effect,” Kajimura tells Inverse. “But how this synergy works at the molecular level is not really clear. “

The science doesn’t encourage stripping down to a tank top and shorts in freezing temperatures — actions that can increase the risk of hypothermia. And if you have any risk of cardiovascular disease, cold-weather workouts also aren’t recommended, Kajimura cautions.

However, if you are healthy, stretch, and gear up appropriately, you don’t have to let the winter months lock you inside. Staying active in all seasons will spur positive side effects that last long after spring arrives.

Is it healthy to exercise in winter?

To fully grasp how humans deal with cold, you have to understand homeostasis – the body’s built-in, self-regulation mechanism that maintains stable internal conditions optimal for survival.

Humans’ core body temperature is 37 degrees Celsius, or 98.6 degrees Fahrenheit. To keep our internal machines running smoothly and achieve homeostasis, the body favors operating at this temperature. In turn, when we’re overheated, we sweat. When we’re chilly, we shiver.

Sweating doesn’t dissipate energy — it’s just a way for our bodies to cool off. However, shivering requires energy and produces heat.

“In a cold environment, at rest, we burn more calories than we do in normal temperatures,” David Rogerson tells Inverse. Rogerson is a sports nutritionist and strength conditioning expert at Sheffield Hallam University.

The science of fat burning — If you’re interested in increasing energy expenditure or losing weight, Kajimura says: “It makes a lot of sense to exercise in the cold.”

Why? For about the first 10 to 30 minutes of cold exposure, muscles shiver to make heat. But it isn’t possible to shiver indefinitely, because lactic acid builds up in the body.

Eventually, the body starts to turn “bad” white fat (which stores excess energy) into calorie-burning “beige fat” or activate existing “good” brown fat stores to make heat — a process called non-shivering thermogenesis.

A small 2014 study published in the journal Diabetes found that after a month of exposure to mild cold, five male participants had a 42 percent increase in brown fat volume and a 10 percent increase in fat metabolic activity. These alterations returned to near baseline during the following month of neutral temperature, and then were completely reversed during the final month of warm exposure.Diabetes

Brown and beige fat activity is closely linked with metabolic health and can suppress inflammation. It also appears to influence the post-exercise “afterburn” or how much the body burns at rest.

“If you have more brown fat, you’re more protected from the age-associated obesity or insulin resistance, type two diabetes, and cardiovascular diseases,” Kajimura explains.

Cold is the “most potent activator” of brown fat.

Resistance exercise, intermittent fasting, and even certain interventions like bariatric surgeries, are also known to activate brown fat. But critically, cold is the “most potent activator” of brown fat that we know of, Kajimura says.

Researchers are still determining the minimum threshold when fat browning kicks into gear, but Kajimura suspects the process activates in relatively mild cool temperatures. Essentially, achieving these metabolic benefits doesn’t require hours in a cold freezer or a 10-degree day, but could occur with regular cold exposure around 40 degrees Fahrenheit.

Cold weather can also improve endurance, enabling you to go longer and harder during your workout. That’s because the body doesn’t have to work as hard to regulate temperatures as it would in hot climates.

“When we do prolonged or cardiovascular exercise in a cold environment, we can better regulate our temperature and not overheat, improving performance — particularly for cardio,” Rogerson says.

Mental and physical health benefits — As the temperature drops and winter sets in, it can be tempting to spend all hours inside, insulated from the frigid cold. But if you’re interested in enhancing your mental and physical health, research suggests lacing up your trainers and heading outside, even in cool environments.

That’s because time outdoors is a known mood-booster. It can counter the winter blues or seasonal affective disorder by enabling people to get their adequate daily dose of vitamin D from the sun.

“During times of stress and the winter it’s easy for us to hunker down and hibernate,” Rogerson says. But this often means we move less, eat a bit more, and exacerbate unhealthy lifestyle choices.

“Couple this with the stress of dealing with life during a pandemic, then we have a recipe for poor physical and psycho-emotional health; two factors that regular exercise and physical activity are known to play a massive role in preventing and treating,” Rogerson says.

“Cold swimming is almost a perfect setting to combine exercise together with cold weather,” researcher Shingo Kajimura says. Jacob Staedler / EyeEm

Keeping up winter workouts is, perhaps, more important now than ever. Kajimura’s favorite activities include cold water swimming and stretching, while Rogerson prefers hiking, running, and walking.

Even little steps matter in the long-term, Kajimura says. Heading outside during winter for a quick refresh and reset with some deep breaths is “better than nothing.”

The risks of winter exercise — But cold-weather exercise, especially in extreme polar temperatures, isn’t risk-free.

It can increase the risk of muscle injury, breathing issues due to dry, extra cold air, hypothermia (a dangerously low body temperature when your body loses heat faster than it can produce it), and cardiovascular problems for people with a history of heart trouble. In cooler conditions, the body tries to prevent heat loss by shrinking blood vessels, which can heighten blood pressure and cause adverse cardiovascular events.

To avoid negative potential side effects, Rogerson suggests:

• Dress smartly: Layer clothing so you can easily take some off if you get warm but are prepared even if the weather turns colder. It’s also helpful to choose footwear wisely for the terrain you anticipate (be especially careful on ice or snow).
• Protect the hands, face, and feet: Blood flow moves away from the extremities to the core in response to the cold, so wearing gloves and socks and hats is important. Wearing a buff or face covering can help avoid any airway problems from icy air.
• Warm up: Colder conditions mean that there is a greater risk of injury or muscle strains. This might not be an issue during walking. However, if you go for a jog or a run, then you need to take the time to warm up your ankles, hips and knees. Before a winter workout, experts recommend: arm circles, arm swings, high steps, and lunges to prime muscles and avoid strains.
• Check your history: If you’re young and healthy, cold-weather workouts get a greenlight. But if you have a history of cardiovascular disease, check with your doctor before exercising in cold conditions.
• Stay hydrated: Cold weather can also send the body’s thirst signals out of whack. It’s important to keep drinking lots of water, even if you aren’t parched. To get enough, the Mayo Clinic recommends drinking a glass of water: with each meal and between meals; before, during, and after exercise; if you feel thirsty.

11 ways to stay active in winter

The excuses you make to yourself over the next few months may range from, “It’s too cold to work out!” to “I’m too busy for activity!”  Yes, it can be tough to get motivated when the wind is howling or the snow is blowing,  but don’t give up  all thoughts of staying active – indoors or out. A little planning will help you get through the winter months ahead. Here are some ideas: 

Find a fun activity. As the seasons change, explore new outdoor activities such as cross-country skiing and snow-shoeing.

Insulate your body. The best approach to dressing for outdoor activity is with layers. Layering provides the most effective way to stay warm and dry. Plus you can remove the top layer if you get too hot. The layer closest to your skin should allow moisture to be wicked away; avoid cotton because once it gets wet, it tends to stay wet. The top layer should be both wind- and water-resistant.

Keep your clothes on. While you may be tempted to immediately remove layers when you go back inside, give your body time to adjust. If you are not wet, wait 10 to 15 minutes before changing into other clothes. If you lose heat from your body too quickly, you may experience post-exercise hypothermia, which is a result of the body reducing its production of heat while rapidly losing its existing heat stores.

Drink up. It’s just as important to stay hydrated when active in winter as it is in summer, even though you might not feel as thirsty. Drink water before, during and after an outdoor workout. Smart tip: carry a thermos with herbal tea.

Use daylight hours. If possible, it’s best to be active outdoors while it is still light out. But shorter days may make that difficult. If you choose to work out while it’s dark, try to wear reflective materials on your clothing to stay safe.

Walk at an indoor location, like a mall. If you need extra motivation to get yourself going, join a walking group. Or start your own with family and friends.

Sign up for activities at your local community centre. Choose from a wide variety of classes – from aerobics and badminton to basketball and yoga. If you’re undergoing economic hardships, ask for a fee reduction.

Create a home gym. You can easily set up a great workout area in your living room or basement and buy some inexpensive equipment such as stretch bands and a stability ball.

Climb stairs. Either at home or in your workplace, spend as little as five minutes at a time climbing up and down the stairs for a very intense and efficient workout.

Get wet. Find a local indoor pool. Try swimming, water aerobics, or even just walking or running laps in the water.

Visit a library. Sign out free exercise DVDs, including dance, step, aerobics and Pilates programs. When returning a DVD, choose another kind of exercise to keep you motivated.

Before starting any activity program, be sure to talk to your doctor or other healthcare professional.

4 Reasons Why It’s So Important To Exercise During the Winter Months – The Chill Times

For those living in colder climates during the winter months, the much-anticipated arrival of freezing temperatures and snowfalls can be synonymous to burrowing in your apartment for a few extra months. Sweatpants, hair tied, chillin’ with no makeup on. Drake was preaching the ultimate winter fantasy, sans radiator blasting. However, you’re doing more harm than good while keeping your body sedentary for long periods of time. Sorry, Drake, what’s best is to stay active when the temperature drops. The benefits of regular exercise are enough to get you off the couch and get moving. The benefits for combatting common winter ailments…enough to rap about.

You’ll Fight Winter Fatigue

If you’re feeling lazier when the temperature drops, you’re not alone. Shorter days mean less sunlight, so your brain produces more melatonin in response, leaving you fatigued. Your body is also producing less vitamin D than what it’s used to, which can cause tiredness. According to a 2016 study by researchers at the Centers for Disease Control and Prevention, around 14 to 18 percent of Americans suffer from low levels of vitamin D. This is not a good sign, considering it helps regulate genes, strengthens bones and improves your immune system, among other benefits.

Get this: roughly five percent of the human genome is regulated by vitamin D. This is a big deal, and researchers believe this has larger implications than previously thought for mental health. Doing outdoor exercises like jogging a few miles for 20 minutes will give your body necessary sunlight exposure for a boost of vitamin D. This will fortify your physical health and lift feelings of weariness.

You’ll Alleviate Seasonal Affective Disorder

According to the Centers for Disease Control and Prevention, 14 percent of Americans suffer from seasonal affective disorder (SAD). SAD is characterized by regular depressive periods during fall and winter months, and non-depressive periods during spring and summer. Sunlight is one of the best treatments for SAD because of vitamin D, hence the alleviation of symptoms during the summer months.

Another great treatment? Regular exercise. Simply put, any form of moderate-intensity exercise gives participants a mind-body connection, which will reduce symptoms of SAD.

Karla Hollan, DPT, RYT, CEAS-I, says that whether you’re outdoors or indoors, doing aerobic or yoga exercise, an extended period of movement and focus on that movement will help.  “Guided imagery in meditation and relaxation techniques in yoga will create a deeper mind-body connection, which aids in coping with SAD,” Hollan says. “Yoga has a deeper connection because it allows people to be more aware of their body and tune in to deeper breathing patterns which calm the nervous system.” 

As for aerobic exercise, sweating it out also releases feel-good hormones like endorphins and enkephalins, which are proven to improve mood. Just 30 minutes of moderate-intensity aerobic workouts like running, cycling and dancing, is shown to reduce depression and anxiety. The increased blood and oxygen circulation will also improve your motivation, thus the feeling of a “runner’s high.”

Finally, if your job means sitting in an office from 9 to 5, bring a pair of athletic shoes or a yoga mat so you can do a quick exercise routine during your lunch break, or head outside for a 20-minute walk to get your blood flowing and heart rate higher. Simple physical activity is known to boost your concentration and reduce stress.

You’ll Burn More Calories

There’s a cool phenomenon (pun intended) that happens when working out in colder weather. But first, a crash course: Our bodies produce two types of fat, brown and white. Hollan says a common misconception is that we physically eat white and brown fat. What is true is that diet contributes to how the body processes and stores fat.

White fat (white adipose tissue (WAT)) is the predominant form of fat in the body, and because of its cellular composition, stores extra energy (the largest energy reservoir in our body!). It can either be white or yellowish in appearance. White fat is the fat that mostly shows up in your thighs, hips, abdomen, buttocks, and breasts. Hollan mentions that white fat is not only needed for insulation, but it also helps with hormone regulation during stressful times. “Just like anything else, too much white fat [can] be a problem,” Hollan continues.

For example, VAT fat is a type of white fat that surrounds the organs. Too much of this is detrimental because, at a minimum, it can increase the risk of heart disease and type 2 diabetes. It can also mess with the bodies metabolizing of nutrients. At the maximum, it can increase our risk of developing certain types of cancers. “We need it, but too much [of it] can be a risk factor for major conditions,” says Hollan.

On the other hand, brown fat (brown adipose tissue (BAT)) is found on the back of the neck and upper back. Hollan said brown fat burns calories and helps us maintain a healthy weight. Rather than act as an energy reservoir, brown fat’s purpose is to burn those calories.

Everything from exercise, diet, and sleep can affect brown fat conversion, Hollan said. Healthy levels of these create fat balance in the body and reduce stress, so get a good night’s sleep and eat nutritious, whole foods in addition to exercising regularly. 

Hollan mentions that on a metabolic level, outdoor cold weather activities do convert some of the white fat to brown or beige fat. When the body needs to generate heat, it will metabolize brown fat so that it does its job of burning calories. Science!

So while you may think it’s not in your favor to go outside for a run, you’re actually increasing calories burned.

It’ll Boost Your Immune and Heart Health

The age-old saying your parents told you growing up that “you’ll get a cold going outside in that weather” may be losing its edge.

Now obviously that saying would be true if you don’t prepare. Hollan mentions that moderately-aged individuals should be in the clear, but it’s always important to consult with your MD, especially if you have a preexisting condition. Be smart and wear protective clothing layers that cover delicate areas like the top of your head and fingers. Plan ahead for severe conditions like wind chill or hail. Create a game plan if you need to stop and find heat or hydration during your exercise route. Once you’re all prepared, though, you will be experiencing some immunity benefits with a moderate intensity cardio workout.

In general, Hollan says that cold weather will increase the heart rate and systolic blood pressure. It also naturally starts thermoregulation so the body can return to homeostasis (hello, brown fat conversion). This is beneficial for the body, especially individuals of moderate age. It’s also easier for bodies to regulate temperature in cold versus hot weather extremes and for individuals to exercise for prolonged periods.

Those aren’t the only benefits. Cold weather also kills off microorganisms and disease-carrying insects. Not to mention it can partially inhibit inflammatory responses commonly associated with warmer weather workouts. Simply put, the cold air acts as a natural ice pack.

Any movement is going to stimulate the body in a beneficial way for moderately-aged people. Regardless of where you live during the end of the year, it’s important to get outside and get physical. A little sweat never hurt anyone.

—

Feature image via Vanessa Granda

23-year-old Sagittarius who constantly craves panang curry and deeper conversations about how to feel OK 80% of the time.

8 Ways to Keep Fit Outside the Gym This Winter

Without a gym membership, many people feel lost when it comes to staying in shape as winter approaches. Skiing and ice hockey are great sports, but they can be costly and require a lot of training, traveling and planning. However, with a little creativity and some basic equipment it’s not hard, and can even be fun, to stay in shape all winter long.

Here are some low-cost ideas to keep fit outside the gym this season. If you need more of a challenge, use the modification tips to take it up a notch.

1. Stairs

Running or walking up and down the stairs in your house or apartment building can be a great high intensity cardio and leg workout. One option for those starting out is to add walking intervals every few floors. For example, leave the stairwell and walk the length of the hallway and back before resuming your ascent.

Take it up a notch:

Try climbing two steps at a time, sprinting a few flights or doing jumping jacks between floors to raise the intensity.

2. Ice Skating

This is a great aerobic and social workout that can be done free of charge in some arenas.

Take it up a notch:

If triple axels are not in your repertoire, you can still pick up the pace to get your heart pumping. Skating backwards can also work your muscles in different ways.

If you have 10 or 20 meters to yourself you can try this:

• Skate as fast as you can for 10 metres.
• Come to a complete stop and touch the ice with your hand.
• Immediately sprint back to the starting spot and touch the ice again.
• Do this for one minute, three times.
• Skate leisurely for one to two minutes between sets to catch your breath.

As you get better at it, try going for longer periods, change your distance or reduce your rest time.

3. Indoor Sports

Join a team or individual sports program. Competition levels can range from recreational to expert. The most cost effective programs are usually run by local municipalities where gym space at a local school or community centre is secured and people drop in for a game of basketball, floor hockey or other team sports. You can also sign up for any number of aerobics classes, dance classes or other group fitness sessions.

Take it up a notch:

If you have the time, try combining more than one workout each day. Try a yoga class right after pick-up basketball or Zumba in the morning and volleyball at night.

The keys to staying motivated to exercise through winter

Winter is coming and the nights are dark and full of terrors.

Or at least the idea of exercising through winter makes me tremble in terror.

I live in Hobart, where it’s beautiful through autumn — and in winter, it can take your breath away.

It can also take your breath away as the frosty air slaps your face in the morning when you stumble outside and the appeal of an early morning run or walk can disappear like a snowflake on the breeze.

I spoke with two exercise experts for their tips on how to find and keep motivation to exercise when we really don’t want to.

Here’s what they said.

Exercise for internal reasons, not outward appearance

Cecilie Thørgersen-Ntoumani is a professor in the psychology of physical activity and health at Curtin University.

She says it’s common for people to take up exercise with the aim of losing weight or changing how their body looks.

“When we exercise for appearance reasons, it’s often to get social approval, so it’s more external type of motivation,” she says.

“But it’s not going to be the one that keeps you going in the longer term.”

Exercising in winter

Letting your exercise slip can potentially have impacts on your immunity.

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Professor Thørgersen-Ntoumani says what keeps us motivated is having internal reasons to exercise.

Internal motivators can be things like enjoying playing a sport, valuing the health benefits from exercise or finding joy from the social side of being active.

For me, I find my back hurts less when I move more and walking among trees brings me a peace that my living room can’t replicate.

“There is no one size fits all,” says exercise physiologist Andrew Williams from the University of Tasmania.

Not only does this apply to active wear, it applies to reasons why we exercise. What motives me, might not motivate you.

Dr Williams suggests you ask yourself, “What do I want to be fit enough for? To be able to do?”

Be real with your goals

Dr Williams says goal-setting can be motivating, but only if those goals are ones you can realistically reach.

If you’re not sure what’s achievable for you, getting help from someone like a personal trainer, exercise physiologist or other health professional can help.

And your goals don’t need to be big to be worth it.

Being able to walk to and from the shops without needing a rest is just as valid a goal as running a marathon.  

Being accountable to others works, but not to a gym membership

Gyms can be great for exercising when it’s horrible weather outside, but a membership isn’t going to be enough to keep you motivated to go.(Pexels: Julia Larson)

Having an exercise buddy or joining a sport team can be a great motivator to stay active, as long as you like the people you do it with.

“Belonging to a group that you feel connected to, that you identify with … that can really help keep you going,” Professor Thørgersen-Ntoumani says.

“I think a lot of people engage in exercise for the social companionship, even going to the gym.”

7 couch exercises

There are a lot of exercises you can do without even leaving the comfort of your couch.

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Personally, I hate team sports and prefer doing things on my own.

But I do find using a fitness tracker with a weekly step goal helps to get me to go for that extra stroll on days I don’t really feel like it.

Dr Williams says there is some evidence that fitness trackers work for some people with motivation.

Unfortunately, having a financial commitment does not tend to translate to actual physical commitment when it comes to gym memberships.

“The fact you paid your subscription upfront might help in the short term, but it’s not going to keep you going,” Professor Thørgersen-Ntoumani says.

Making movement part of your everyday life

If the weather is too bad to go outside, maybe you could try yoga with the kids as an activity to get your bodies moving.(Pexels: Kamaji Ogino)

Finding spare time to exercise is hard all year round, but it can be extra tough when it’s dark before and after work hours. It’s important to make physical movement part of your everyday life through winter.

“Things like active commuting to work … walking to the local shops rather than taking the car and carrying your shopping bags back home, that’s really good and it has health benefits even in short bursts,” Professor Thørgersen-Ntoumani says.

Dr Williams suggests having backup plans to be active can help when you can’t rely on the weather, such as going indoor skating when it’s too wet to take kids bike-riding.

And if it’s possible, don’t wait til the end of the day to go for that walk.

“Exercising in the middle of the day might work better for people,” Dr Williams says.

That way you get extra benefits of sun exposure which can help with maintaining vitamin D levels which can combat things like Seasonal Affective Disorder.

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Be kind to yourself

Dr Williams says it’s worth remembering that being physically active has a wide range of health benefits, such as improving your immune system and helping to maintain good mental health and you don’t need to spend hours at the gym get those benefits.

“From a health perspective, anything is better than nothing,” he says.

Professor Thørgersen-Ntoumani says it’s also important to ignore the myth of “no pain, no gain”.

“That’s a very damaging [myth] because that’s not what we want, we want to exercise at a level that’s not going to give us pain and that’s certainly going to give us benefits,” she says.

Whatever you do, don’t beat yourself up if you have a lazy day here and there, says Professor Thørgersen-Ntoumani.

“We all experience lapses,” she says. 

“We don’t get to [exercise] one day because we’re feeling really tired and we just want to sit down on the sofa. It’s OK to have those lapses … it’s not a big deal.”

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How to Exercise Outdoors in Cold Weather

When you are heading out, start with a base layer made of merino wool, polypropylene or material that will wick away water and sweat. This includes glove liners, socks and hats, which can get wet with sweat and freeze. Next, add a slightly thicker layer made of fleece or light wool and top it off with something that breaks the wind. Sunglasses or goggles and a buff, neckwear that can be pulled up over the mouth and nose, help protect the face. There’s a wide variety of winter boot options so be sure to check the temperature rating and traction.

“I buy hand and toe warmers in bulk and keep them in my pockets,” said Dr. Katie Eichten, a cross-country skier and emergency physician at the Hayward Area Memorial Hospital in Wisconsin. “I also put one against the back of my phone and put both in a middle-layer pocket so the battery lasts longer.”

If you’re heading into the mountains, your phone can be a particularly powerful tool. Dustin Dyer, an owner and director of Kent Mountain Adventure Center, suggests downloading a navigation app like Avenza Maps, Powder Project or Trailforks, that includes offline digital maps and uses your phone’s built-in GPS to locate you even when you’re out of range.

SAFETY FIRST Depending on your winter outdoor activity, you may want to consider specialized safety training.

Mr. Dyer, who guides backcountry skiers, snowboarders and ice climbers, recommends CPR training for everybody.

“If you’re going to be one hour from care, doing multiple days outside or really going off the grid, you should have Wilderness First Aid,” he said of the certification course. “And everyone who is going into the mountains in the winter needs some kind of avalanche training. For most people, avalanche awareness, which focuses on avoidance, is going to be adequate.”

While outside

WARM UP (AND COOL DOWN) When exercising in cold temperatures, your muscles are not as pliable and are at increased risk for injury and strain. The cold air also causes the upper airway to narrow making it harder to breathe. Breathing through the nose and covering the nose and mouth with a scarf or mask can warm the air before it reaches the lower airway. But both the muscles and the lungs need to warm up for at least 10 to 15 minutes.

90,000 7 tips on how to play sports on the street in winter and not get sick :: Life :: RBK Style

author

Irina Gorbenko

December 21, 2018

When the temperature drops below freezing, the motivation to go for a run disappears. However, abrupt abandonment of sports is dangerous to health. The Telegraph has prepared tips on how to properly organize outdoor activities during the cold season.

Frost or rain can scare those who previously trained outside only in good weather, and this fear is understandable, personal trainer Matt Roberts said in a comment for The Telegraph.The main thing is to make sure that the body continues to receive physical activity in the same volume as before, because with a sharp refusal from sports, the body experiences stress, and this affects health.

The easiest way is to start practicing at home or buy a gym membership. However, there are many more benefits to running in the park. For example, in sunny weather, you can make up for the lack of vitamin D, and contact with nature helps to cope with stress and improve mood. In addition, the correct approach to training in the fresh air helps to harden the body, which means it reduces the risk of colds.

Exercise increases adrenaline and serotonin levels and oxygenates the blood. And the best way to get oxygen is in the fresh air. After classes on the street, the mood rises and the state of health improves. However, Roberts warns against excessive exercise, which can lead to a sharp rise in cortisol levels. When combined with a lack of vitamin D, it can make you feel tired and depressed. But if done right, a winter run in the park can be a great antidepressant.

Here are some rules that will turn physical activity in the winter into benefit and pleasure.

Remember to warm up

Warm up before going out into the cold. To begin with, you can walk the massage cylinder over the soft tissues with wide movements. After that, stretch the knee and hip tendons, and then proceed to warm up the core, back, thighs and buttocks.This will prepare the body for the cold and minimize the risk of injury on the street.

Don’t forget about safety

Daylight hours in winter are reduced, so sometimes you have to train in the dark. Use a head torch or reflective clothing to increase visibility. Special attention should be paid to ground grip. Before starting a workout, check your shoes or bicycle tires to make sure they are not too slippery for wet surfaces and ice.

Drink water

In winter, the signs of dehydration are not as obvious as in summer, so the water seems to be unnecessary. However, it is not. The body still sweats, some of the moisture evaporates with breathing, so you should always drink water.

Choose comfortable clothes

Gone are the days when you had to put on a few sweaters in winter. Modern thermal underwear retains heat, but does not overheat the body.Roberts advises focusing solely on your feelings and individual characteristics. As a rule, thermal leggings and long-sleeved shirts for shorts and a T-shirt are enough. It must be borne in mind that during training, the body will heat up more and more, so it is important not to overheat.

Do not exercise if you have a cold

At the first symptoms of the disease, you should give up training and wait for a complete recovery.During the period of illness, the load on the immune system increases, and excessive physical activity will only waste the resources of the weakened body.

Come up with motivation

If there is a goal, there is motivation. You can pay to participate in a marathon and prepare for it, you can think about how to eat a lot of treats on holidays without harming your figure. And someone will find inspiration in the evening and morning landscapes.

Try winter sports

Skiing not only improves physical fitness, but also builds character.“The world’s toughest people are skiers,” says Roberts. True, before going on the ski track, you need to learn the basics of skiing, otherwise the walk can be traumatic. You can choose figure skating. Skates will help strengthen your thigh muscles.

How to go in for sports in winter: features and rules

Do a long warm-up

In winter, it takes more time to warm up the muscles.A careful warm-up will prepare your cardio-respiratory system for training and help prevent injury during exercise.

Finish the workout correctly

It is important not only to start the exercise correctly, but also to finish it, especially if it is an outdoor workout. In winter, muscles take longer to warm up and cool down faster, so at this time of the year, the importance of stretching after training grows significantly. It prevents the muscles from hardening when contracted, which can lead to pain and discomfort.After your stretch, take a hot shower, which can also help you relax.

Dress warmly

When you warm up while doing sports in the fresh air, you often underestimate the frost. As a result, this can imperceptibly lead to hypothermia. Dress like kale – many layers that can be easily removed as you warm up.
Do not overdo it, otherwise you will emit heat into the atmosphere like a stove: choose breathable clothing made from thermoregulatory materials – there is a large selection of such things in sports stores.
If you are running outside, do not forget your gloves, as your hands freeze very quickly. Shoes should be water-repellent, with good grip and cushioning.

Breathe

The colder it is outside, the more stress is placed on the lungs, bronchi and mucous membranes: the alveoli of the lungs narrow to protect the body from cold air, and it is more difficult for the mucous membrane to stay hydrated. Because of this, in the cold, there is often a feeling of irritation in the throat and a dry cough.
To reduce the stress on the respiratory system, inhale through the nose and exhale through the mouth – this way the cold air will have time to warm up on the way to the lungs.When you exhale, it will not let your throat dry out and keep it warm. You can also protect yourself with a balaclava or scarf.
At temperatures below -15 degrees, it is not recommended to exercise outdoors – the air you breathe does not have time to warm up properly, which can lead to colds or other respiratory diseases.

Drink

In winter, dehydration goes unnoticed, unlike in summer, but the need for fluid remains. During the warm season, water is involved in the process of thermoregulation, allowing you to cope with the heat.In winter, there is no such need, but you still need to drink to maintain water balance. In addition, during sports, no matter what the weather, you inevitably lose water along with sweat, and its supply must be replenished. The only difference is that in freezing weather you can drink less than the recommended two liters per day.

Indoor Workout

If you don’t risk exercising outdoors, cycling, team games, martial arts, and variable intensity interval classes are ideal workouts in the gym in winter.
“Winter workouts should be more intense to boost metabolism. The simplest workout set per week includes one cardio workout (90 minutes), functional workout up to 120 minutes depending on the intensity of the exercise (the harder, the shorter the session), one high intensity interval (60 minutes) and one recovery (stretching or myofascial release) “, – advises Ruslan Panov, expert methodologist and coordinator of the group programs of the federal network of fitness clubs X-Fit.
Ultimately, whatever you choose, the main thing is to remember to listen to your own feelings. And when going to train outside, consider the recommendations outlined above.

how to do sports correctly in winter ❄️🌬⛷

Why winter training is useful

Experts note that the main benefit of winter activities is that we maintain regular physical activity and do not leave the training regime.

Exercising in winter, you not only keep your body in good shape, but also temper.Therefore, whatever sport you choose for yourself, training in the fresh air will help improve your physical condition and strengthen your immune system.

Coach Lyubov Morgunova agrees that year-round activity, even minimal activity, has a positive effect on physical and mental health. Therefore, you should not give up training in winter. Moreover, it can be even easier to study. The fact is that under the influence of low temperature in the body there is a surge of endorphins – “hormones of happiness”.As a result, it is easier for us to concentrate and we get tired less.

If the “chemistry” of your own organism is not enough, you can invite friends and study together. Go for amateur races, runs, trails, or even your regular jog in the park.

Or set yourself a specific goal: to run 15 kilometers, build muscle, lose weight – a low temperature will also help with this. It works like this: in the cold, brown fat cells are activated, converting fats into energy.Thanks to this, calories are burned faster. In addition, during physical activity in the cold, the hormone irisin is produced, which turns the cells of ordinary white fat into brown.

Due to the high energy consumption in the cold, the body actively burns fat, which allows you to get rid of excess weight. If this is your goal, then outdoor winter sports are a must.

However, as coach Maria Lavrentieva recalls, any workouts by themselves do not help to radically lose weight – neither in summer nor in winter.You also need to eat and exercise properly throughout the day. Therefore, if you want to see the result, think over a balanced menu and do not sit at the computer for 10 hours motionless.

What kind of sport to choose for winter

When it’s cold outside, it is better to give preference to running – Anna Mitrofanova advises it to improve and maintain physical fitness. Maria Lavrentieva agrees and explains that this sport gives the body sufficient physical activity.Nor is it nearly as traumatic as intense CrossFit workouts or TRX exercises.

In the cold, it is optimal to run shoes of low or medium intensity, not very exhausting. The jogging time should be increased gradually, allowing the body to get used to the low temperatures. It is better not to perform high-intensity loads in the cold, since during them we breathe often and deeply – this can lead to frostbite of the upper respiratory tract.

And of course, all coaches advise to do winter sports: skiing, skating, snowboarding.

How to properly prepare for winter training

Lyubov Morgunova recommends starting sports in summer or autumn and slowly getting used to the changing weather. This will help you smoothly prepare for winter and continue your workouts calmly, even in low temperatures.

Maria Lavrentieva advises to prepare your body between classes: walk more often, sleep with a window ajar. Anna Mitrofanova recommends taking a contrast shower.

The alternation of hot and cold water helps to stabilize the emotional state, strengthens the immune system, and speeds up metabolic processes. Therefore, many athletes, including professionals, constantly take a contrast shower. It helps to relax, recover from heavy exertion, relieve physical and emotional fatigue. When you get out of the shower, you will feel a surge of energy.

Do not forget about preparing the body immediately before training.Always warm up all muscle groups. Maria Lavrentieva advises to warm up in a warm room and pay special attention to the joints and feet.

What shoes and clothes to choose for winter training?

Regular running shoes will not work for winter: they get wet and slip. It is also wrong to practice in winter boots – they are too heavy and stiff. In addition, one pair of shoes in winter will not work. For practicing on wet asphalt, so-called road running shoes are needed, and for snow and ice – models with a pronounced tread or even metal spikes, explains coach Lyubov Morgunova.

I would recommend buying winter sneakers with a membrane to keep your feet warm and dry. It is better to take shoes half a size or a size larger than summer ones, so that you can wear tight socks. You don’t need to wear sneakers back to back: this can damage your nails, and squeezed fingers will instantly freeze. Free space must be maintained at the toe.

Anna Mitrofanova also recommends taking special winter models of sports shoes.Their outsole is made of softer rubber that does not tan in the cold and retains grip better on slippery and hard surfaces.

As for clothes, the main rule here is not to freeze. “Keep your muscles and joints warm. Therefore, I always recommend that my athletes go to training in windproof suits and wear thermal underwear, warm high socks and leggings under them, ”explains Lyubov Morgunova.

Can exercising in the cold be dangerous?

For a healthy person, physical activity in the cold is not dangerous, says trainer Lyubov Morgunova.

With the right technique, nothing should hurt, even if you practice in cold weather. If you experience joint or muscle discomfort, reduce the duration and intensity of your workouts. Always listen to your body.

But if you already have chronic diseases of the joints, then the cold can become a trigger and lead to their exacerbation, says Anna Mitrofanova. Under the influence of low temperatures, blood vessels constrict, tissue nutrition is disrupted.Therefore, it is better to refrain from exercising in very low temperatures. And if you are still very cold, take a warm bath after class.

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How to exercise in cold weather

Many people suspend street training for the winter season for fear of hypothermia and illness. However, training in the cold differs only in a large amount of the release of endorphins, the hormone of happiness, due to more intense exercise and implies certain precautions. “The risk of catching a cold and getting a disease of the respiratory system increases with a decrease in ambient temperature – this is a fact. Therefore, inhalation should be carried out only with the nose (the air is warmed up), and exhalation – with the mouth, ”advises Alex Chernenko, Coach Club expert and ambassador.

There is a big plus in outdoor training in the cold – more calories are burned. Research from the University of Utah, published in the journal Medicine and Science in Sports and Exercise, has shown that the basal metabolic rate is higher in cold weather.That is, the body spends many times more energy and actively spends calories to keep warm. “Be prepared for the workout to be stretched out in time: for the cold, a longer warm-up and warm-up is necessary, since the muscles are cold and they can be damaged if this part of the workout is neglected,” warns Ruslan Panov, expert methodologist and coordinator of the direction of group programs of the federal network fitness clubs X-Fit. – You should not immediately go to high-intensity exercises or pace in running, start gradually: from large muscle groups (squats, lunges, push-ups) to small, from light cardio to interval approaches at the end of the workout (from light running to explosive accelerations or jumping) ” …

When going outside to train in winter, you should pay attention to the air temperature. “If the wind is strong and the temperature is below -15 degrees, you shouldn’t do it, you can get sick or get severe frostbite. In general, outdoor exercise is very beneficial. In the cold, additional heat transfer occurs and the amount of energy consumption increases due to the preservation and rise of temperatures, blood is enriched with oxygen, blood circulation improves, and the result is an improvement in the functioning of the heart and respiratory system, “explains Marina Marder, trainer of Pilates PMP mono studios.

You need to come to training in the cold gradually, increasing the time spent on the street each time. Clothes should be comfortable and not cold. “Put on thermal underwear that protects against hypothermia, carry a towel and a dry set of uniforms in your backpack (if you wish, the jacket can be replaced). The wet body cools very quickly and there is a possibility of internal inflammation. Also, choose your shoes carefully: running shoes for a fitness club will not work, as they are thin and cold, and the soles are slippery.This is dangerous for your health: you can catch a cold and get injured during training. For outdoor use, sneakers should have a sole that provides excellent grip and a high ankle to fix the joints, ”Ruslan Panov recommends.

“Thermal fleece clothes are ideal – they are soft, light, breathable and not cold. But it should be borne in mind that thermal fleece is a water-repellent material, therefore it is necessary to wear thermal underwear under it. On top of a lightweight windbreaker with insulation (not a down jacket), and such a multi-layer in clothes is obtained. If there is no thermal fleece, then any other clothing will do, except woolen and cotton. A hat and gloves are a must, ”adds Marina Marder.

“Hypothermia of the throat is prevented by special scarves-tubes, which do not allow cold air to enter the nasopharynx immediately. For feet and hands, there are special heating pads that generate heat during exercise and help keep you warm. Special ointments also warm you up, which you can rub right before going outside.Eyes can be protected with goggles. To smear ears, nose and lips with a fat cream, which is intended for training in cold weather, – advises Anton Feoktistov, co-founder of ProTrener. – Raising them up and circular movements help warm your hands during exercise. Similar swings should be performed with your feet. These movements will restore blood flow. In general, if a training session lasts no more than an hour, then a person does not have time to freeze. ”

During any sport you need to follow the drinking regimen. In the cold, you only need to drink warm water, so it makes sense to get a thermos.“The body needs water not only for transporting nutrients, but also for effective thermoregulation,” says Ruslan Panov.

“If you run, then it is optimal to take two or three sips per kilometer, or at will,” advises Alex Chernenko.

How to go in for sports on a budget in autumn and winter, so as not to go to the gym

1. Online training on YouTube

You can train with the World Class professionals at home using YouTube streams and videos, live on Instagram, or on saved air on IGTV.

Aside from a free workout space and a mat, nothing else is needed.

One workout lasts approximately 20 to 55 minutes, depending on the intensity. The streaming schedule can be found here. If you have a Google calendar, you can add the schedule there to keep track of any changes and not forget anything.

How much: Free.

This is a high-intensity workout for all muscle groups from a renowned trainer. They are usually two-week challenges.You can find videos on the YouTube channel with workouts for pumping a specific area of ​​the body, repeat the complex for two weeks, and then move on to the next muscle group.

How much: Free.

This is another author’s training program. Since the training videos are mixed with the vlog on the channel, it is better to go to the “Playlists” tab and look for the necessary sets of exercises there.

The channel has videos with courses for 15, 21, 28 and 30 days, as well as individual stretching workouts.

How much: Free.

2. Applications

This app is available on both iOS and Android. It contains 12 high-intensity exercises that can be done in seven minutes, but the effect will be like an hour’s workout.

Depending on your fitness level, the intensity and rest intervals can be changed.

Advantage of the application: all exercises have voice guidance and clear illustrations of the technique.

How much: Free.

This is a yoga practice app (iOS / Android) for all skill levels. A new workout is available every day.

You can choose the duration: it can be either full practice or exercises exclusively for stretching or relaxation. It is also possible to perform only the active part without relaxation and stretching.

How much: Free.

This app (iOS / Android) has a collection of home workouts categorized as:

• for those who have little space in the apartment;
• family training;
• for individual muscle groups;
• for cheerfulness;
• yoga;
• for endurance;
• for beginners;
• without inventory.

The application can be linked to a smart watch, so it will be easier to track your progress and achievements.

How much: Free.

3. Rent of simulators

If you understand that you will only exercise on the simulator in winter, and in the summer you will go to the sports ground again and it will turn into a clothes hanger, then it would be more expedient to rent it.

They offer large inventory for rent: elliptical trainers, exercise bikes, treadmills, EMS trainers (for muscle contraction using electrical impulses) and vibration massagers.

The simulator will be delivered free of charge, assembled and advised on its use.

How much:

• exercise bike – from 1500 ₽ per month;
• vibrating massager – from 2500 ₽ per month;
• treadmill – from 4500 ₽ per month;
• ellipse – from 5500 ₽ per month;
• EMS – from 10 500 ₽ per month.

If necessary, exercise machines can be rented for daily rent. This option is suitable for those who still plan to buy a simulator, but still have doubts and want to try it.This service allows you to rent ellipses, exercise bikes and treadmills even for one day and without a deposit. The same rented simulators can be bought later.

How much:

• treadmill – from 371 ₽ per day;
• exercise bike – from 181 ₽ per day;
• ellipse – from 299 ₽ per day.

4. Small universal exercise equipment

If a large machine is not suitable for your home at all, you can use the compact version for all muscle groups.

This simulator looks like a half of a fitball with a stand, to which an expander can be additionally attached. BOSU develops strength, flexibility, agility, coordination of movements.

It can be used not only as an inflated platform on which you need to maintain balance during exercise, but also turn it over, lift it up and do a complex on your hands. All possible sets of exercises can be found on YouTube for free.

How much: 3504 ₽.

These are elastic rubber bands in the form of a ring of various degrees of density and width. The load on the body when performing exercises with elastic bands is provided due to the resistance that occurs when they are stretched.

With an elastic band (one or several at once), you can do ordinary everyday exercises (squats, raising arms, legs, etc.), but they will be much more effective. It is better to buy a set of elastic bands of different tension forces.

How much: from 467 ₽.

• Wonder Core Mini Trainer

The main set of exercises you can do at home with this machine is your abs. However, it will also help build your biceps, triceps, leg muscles and your endurance.

The set of six exercises is easy to repeat on your own, illustrations for correct execution are in the instructions.

How much: 1500 ₽.

5. Membership in sports clubs

If you still feel comfortable doing sports on the street all year round, then you can consider training with like-minded people.

• DEVICLUB Nine-Years Sports Club

Popular year-round training destinations for club members include running, Nordic walking and roller skis. There are also trainings for children. Equipment is available for rent.

Classes are held in Moscow parks:

• Sports recreation park named after Lazutina;
• Meshchersky Park;
• Olympic Sports Center Krylatskoe;
• Luzhniki;
• Neskuchny Sad.

You must sign up for training no later than 12 hours before class by phone +7 (977) 132-00-42.

How much: one workout costs 1000 ₽.

Here, too, classes are held all year round. Functional and strength training, TRX, Nordic walking are offered. You can practice outdoors in groups of up to eight people. There are more than 60 training sites in Moscow, for example, in Sokolniki, Izmailovsky Park, on Slavyansky Boulevard.

After you sign up for a training session, the training schedule will become available to you in your personal account on the website or in the mobile application (iOS / Android).

How much does it cost: the first training session for new members of the club – 500 rubles, a subscription for 4 group trainings (valid for a month) – 3240 rubles.

Profitable cards for athletes

• Tinkoff Bank – Tinkoff Black. You can get 3-15% for the selected categories (including Sports).For regular purchases, 1% of the amount spent is returned, there is an increased cashback for purchases from partners (you need to activate in the application).

• Gazprombank – Smart. The bank charges 3-10% in the category of maximum spending (they are connected automatically depending on what you spent the most on this month; you can get an increased cashback for paying for fitness and sports goods) and 1% for everything else.

• Ural Bank for Reconstruction and Development – It’s time.The bank charges 3-6% depending on the amount of transactions. You can select the category Sports and outdoor activities.

• Post Bank – AnywhereIncome. You can get 3% bonuses for purchases in sportswear stores and 1% for purchases of other sports goods.

Fitness in winter: winter sports

Today we will talk about an important topic: winter sports or, in other words, fitness in winter. Many people quit playing sports or, as it is now fashionable to say “fitness” with the onset of cold weather.However, this is very irrational, because it is in winter that you can gain so many extra pounds that you will have to get rid of them for more than one summer, and almost everyone is faced with the problem of fitness in winter.

Snow fell everywhere and the body gradually rebuilt. Is it good? Well, I hope he survived the fall’s attempts to reward you with autumn depression. The white color of snow, as we know, is very good at helping to overcome depression and improve mood. I would like to hope that you have coped with the temptation to go into hibernation and have not reduced your physical activity to negative values.

Moving in winter is necessary to negate the effects of the winter slowdown in metabolism and the body’s desire to increase the supply of adipose tissue, which is laid in it by nature. The body requires high-calorie food in winter, and we are forced to meet it. At the same time, we need to try to increase our calorie expenditure to compensate for all these winter features.

Perhaps over the summer and autumn you are a little tired of training in your favorite fitness club. Now is the time to leave the rather stuffy gyms for the fresh, cold, invigorating air, especially on sunny days, and start mastering new types of fitness – winter.

Fitness in winter (winter sports) or how to stay active despite the cold

Many of you are familiar with them. These are such winter sports as ice skating – figure skating, skiing – cross-country and downhill, snowboarding. Not everyone knows how to skate and snowboard, but everyone skied, at least in physical education classes at school. If you never got up on skis after school, and you watched ice skating and snowboarding only from the side, it doesn’t matter, now that you are losing weight, skiing, skating, snowboarding, this is what you need.

Decide what suits you best, choose your favorite winter fitness and use our tips to get started. Winter sports not only benefit you, they are great aerobic workouts that burn fat well, but they are also a lot of fun. If you have already been doing some kind of fitness for some time before the onset of winter, it will be much easier for you to master skating, skiing or snowboarding, even if you do not know how to ride them.

A trained person’s ability to learn new sports is much higher than that of an untrained person, moreover, his body adapts more easily to low temperatures. Even falling will be easier for you, not so painful, because prolonged physical activity lowers the pain threshold by improving the balance of neurotransmitters in the brain.

But if the beginning of your weight loss happened in the winter time and winter sports will be the first that you will engage in, do not be afraid of them, start slowly mastering them, you will get a lot of benefit and joy from them.Start with simple walks, then go skiing, because you most likely once skied, and then, if you wish, you can start getting acquainted with more complex winter sports – downhill skiing, ice skating, snowboarding.

General recommendations for outdoor winter sports:

1. Late autumn and winter – season of colds

If you are sick, wait for a full recovery and wait some more time before exercising in the fresh frosty air …Remember how at school and at the institute after an acute respiratory disease or flu, a doctor gave you an exemption from physical education lessons, the duration of which depended on the severity of the disease. After you recover, your body is still weakened and you may develop complications or get sick again.

2. If the chosen winter sport is new for you, be careful and careful

Winter sports are quite traumatic. We will talk about this in more detail in articles dedicated to specific sports.

3. The first workout should not be too long

Let the duration range from 30 minutes to an hour, depending on the sport you choose and your current fitness level. However, the duration of the workouts, both the first and the subsequent ones, depends on their intensity. If you are just walking, then 3-4 hours will not hurt you, but still watch your well-being, do not bring yourself to extreme fatigue, hypothermia and a feeling of severe hunger.

Intensive training in the cold should not last very long. In the frosty air, the oxygen content is reduced, and it is more difficult to breathe in the cold, even when you are just walking, and we need to breathe correctly. We talked about the importance of proper breathing during training in an article called “Fitness. Correct breathing during exercise. ”

At the same time, do not be afraid to inhale deeply the frosty air during intense training. Our bodies have a remarkable ability to keep them warm on the way to our lungs, and winter sports do not negatively affect their health.If you still want to protect your airways a little to reduce possible irritation, cover your mouth with a scarf or turtleneck and breathe through them.

4. Sports in the cold can cause increased appetite

And you will not want vegetables and fruits, but fatty foods, calorie consumption in the cold includes in the body the instinct of urgent restoration of fat reserves in order to avoid freezing. To those nutritional rules that you have already read about in our articles: “Nutrition before and after training” and “Mistakes of beginners in the gym”, you can add some “winter” nutritional rules:

• The body requires fatty foods after training on a cold air, do not fight him, forestall his desire.Eat oily fish or 1 or 2 egg yolks before you workout. Then, after training, the body will no longer require high-calorie nutrition.
• Remember to provide your body with enough complex carbohydrates before training. In winter, energy consumption during fitness activities increases by 3 times while maintaining the same intensity.
• If in the summer, before an hour-long walk, you had enough of a small portion of spaghetti or some kind of porridge an hour and a half before going out, then before the winter walk, the portion should be increased at least 2 times.
• If you are going to exercise or walk for more than an hour (and most often it happens, after an hour of sledding or skiing, if everything goes well, no one wants to go home), be sure to take a hot drink with you in a thermos. Suddenly, there is quite a bit of frost outside – below 5 degrees, let this drink be sweet, for example, it can be sweet tea with lemon, it will drown out the feeling of hunger, warming you from the inside.

But if, after a walk or workout, you really want something sweet or fat, eat a piece of dark chocolate, marshmallow, marmalade or some dried fruit and wash it down with hot unsweetened tea.The body should then calm down and stop trying to negate the results of your physical activity.

5. Post-workout hygiene

After exercising in the gym, swimming pool, or after cycling or rollerblading in the warmer months, you are used to taking a shower right away. It is right. But winter fitness has its own rules. When you return home after a workout on the street, you should not immediately go to the bath and arrange water procedures.Wait at least 40 minutes, let the body adapt to the change in ambient temperature, otherwise you will put too much stress on the heart.

6. When it comes to warm-up

If you decide to continue your workouts in the fitness club in winter, after coming to it from the cold, slightly increase the duration of the warm-up (an additional 5 minutes is enough), give the body more time to switch to active training …

Do not forget about observing the drinking regime, despite the fact that you want to drink less in winter, your body still needs sufficient water, especially before and during workouts.

7. For winter training it will be useful to purchase thermal underwear

It is important to choose the right one, taking into account how much moisture and heat the body releases during your physical activity and the weather conditions under which you are going to train. For moderate perspiration, choose underwear that has synthetic ingredients plus wool or cotton. The synthetic component of such underwear will wick moisture away from the body and give the product elasticity, it will also make it more wear-resistant and durable, wool and cotton will add heat-shielding properties to the thermal underwear.

You can buy a two-layer combination underwear, the outer layer of which will be made of natural fabric, wool or cotton, or viscose, the inner layer will be made of polypropylene or polyester. Do not buy cheap thermal underwear, it must be of good quality, otherwise it will not have the properties you need, for which you buy it.

In addition to serious winter sports, do not forget about winter activities such as sledding, playing snowballs, making snowmen and snow women.All this is also a kind of excellent fitness, physical activity that can burn a lot of calories.

For example, sledding, on the one hand, is a very fun activity, on the other hand, it is a good fat-burning aerobic exercise, I mean, sledging uphill. Playing snowballs trains all muscle groups, especially the muscles of the arms and back. In order for the muscles of the chest and abdomen to be also involved, move your hand for the throw as far as possible, the throw must be strong and must be made with a twist of the body. If these conditions are met, while playing snowballs, you can burn up to 300 kcal per hour. We hope that you liked the article “Phineas in winter – winter sports”!

See also: What to wear for the New Year 2021 to appease the symbol of the year?

Is it true that outdoor sports in winter have a positive effect on health?

In winter, you can go in for sports not only indoors, but also outdoors. However, in order to do this competently, you must follow some very important rules, since when playing sports outdoors, you need to take into account the weather conditions, which will affect the course of your workout.

Photo: Pexels.com

# 1 What are the benefits of outdoor winter training?

Studies have shown that exercising outdoors in winter helps you burn more calories because your body works much harder to stabilize its temperature in the cold.
Plus, outdoor winter fitness boosts the production of happiness hormones because your heart rate increases.You will feel more energized, your mood will improve, and your body will literally be filled with fresh air. And while this aspect is sometimes considered a minor aspect, exercising outdoors in winter can help strengthen your immune system and increase your body’s resistance to the nasty winter colds and bronchitis.

# 2 What you need to know when preparing for your winter outdoor training?

In cold weather, exercise intensity should be high enough for your body’s metabolism to accelerate and your body to generate enough heat.Keep in mind that the warm-up before training should also be quite intense, so instead of static stretches, it is better to do dynamic exercises. Your heart will work harder and your blood circulation and pressure will increase. Therefore, you need to make sure that, from a medical point of view, you and your body are prepared for such conditions. During winter sports, the stress on joints and muscles increases, as the surface you are training on may be covered in ice or snow, and you will need to exert more effort to maintain balance.

With these aspects in mind, you can start training twice a week, gradually increasing your regularity and choosing the sports that work best for you. L. Patkovska recommends choosing between running, cycling and other dynamically functional activities.

# 3 How to protect your body from the cold?

According to L. Patkovskaya, choosing the right wardrobe is one of the most important aspects of winter training in the fresh air! “Your clothes should have multiple layers! In winter, first impressions can be deceiving! And since your body temperature rises during exercise, clothes that are too warm will lead to excessive sweating.So by dressing properly, when you warm up and start feeling warm, you can take off the outer layer of your clothing, and after training or when you cool down, put it back on. ”, – emphasizes the expert from Herbalife Nutrition.

For the base coat (closest to your body), choose fabric that wicks sweat and keeps your body dry. Alternatively, thermal clothing can be used as it prevents heat loss and protects you from the cold air that blows through.
The main function of the outer layer of clothing is to protect your body from dampness and wind, so use outer clothing made of appropriate material. You also need to keep your feet and hands warm. You can purchase half a size trainer so you can wear it with thick socks. Also, wear a scarf or balaclava and hat for extra face and neck protection.

# 4 What winter weather is not good for outdoor sports?

There are a number of factors that will affect your training during winter, including weather conditions and air temperature! When the temperature drops to 6-7 degrees below zero, your face, ears, arms and legs are most vulnerable, so be careful with yourself: limb numbness is the first harbinger of frostbite!
Moreover, when the temperature drops below -15 degrees, it is better to replace the outdoor workout with indoor workouts. Also, try to avoid exercising in the rain and strong winds, as these weather conditions can complicate your exercise.

# 5 Keep track of the water balance of your body!

It seems that in winter the need for water decreases, but this does not mean that you do not lose fluid, therefore, to avoid negative consequences, it is very important to maintain a stable water balance. In cold weather, warm water will be more pleasant than cold water – you can prepare and take with you a thermal bottle (thermos) with warm water.Try not to forget about alternative warming liquids that will tone your body up, such as Herbalife Nutrition’s Herbal Drink. For more refreshing drinks, mix mildly warm water with Herbalife Nutrition

Plant Aloe Drink and enjoy your workout to the fullest!

Information about the project “Be in shape from head to toe!”

The international company “Herbalife Nutrition”, working in the health food industry, in collaboration with experts in nutrition, fitness and beauty, launches a unique project “Be in shape from head to toe!”, Which aims to change the daily habits and lifestyle of women, who will take part in it. The project is based on four basic principles of a healthy and active lifestyle – proper and balanced nutrition, regular exercise, excellent skin condition, motivation and the development of self-confidence.
For more information on the project “Be in shape from head to toe!” go to: https://jauns.lv/tema/esi-forma-no-galvas-lidz-kajam
For more information on Herbalife Nutrition products, please visit our website: http: // www.herbalife.lv

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