Exercise in winter: Seven ways to keep exercising in the cold, dark winter months | Fitness
Seven ways to keep exercising in the cold, dark winter months | Fitness
Sign up to a challenge
Whether it is undertaking the NHS Couch to 5K plan or signing up to a marathon, having a goal can give shape and structure to an exercise routine. Whatever your motivation and fitness level, there are numerous events (many of them free) that you can enter.
Make it social
Some people love exercising on their own, but for others, it is helpful to have company. Buddy up with a friend or get involved with a local group or class. Parkrun, which organises free 5km timed runs in more than 500 locations across the world, is a great way to meet people in your local area and is easy to join. There is another incentive to working out with pals, too, according to Dr Joe Costello, senior lecturer in exercise physiology at the University of Portsmouth. “Research suggests that if people are meeting up with friends to exercise they are less likely to pull out.”
Keep warm in your kit
“There’s no such thing as bad weather, only unsuitable clothing,” said the late British fellwalker, illustrator and guidebook author, Alfred Wainwright. Base layers, gloves, headbands and hats are all useful for extra warmth. If you are going to and from a place for exercise, wrap up in a coat or jacket so as not to get chilly while travelling. Visibility is also something worth paying attention to if you are exercising outside in the dark.
Mix it up
“Variety is the key to enjoying exercise,” explains personal trainer Geoff Walcott. “Doing the same type of training can be demotivating.” A small study of 114 men and women by the University of Florida found that participants who repeated the same exercises in a workout (three times a week) were more likely to quit than those who varied the type of exercise between sessions. Those with the more varied routine were also found to enjoy their workouts 20% more.
Train at home
If the thought of working out at home brings to mind grainy images of lycra clad aerobics instructors, it is time to rethink your strategy. From free online tutorials, videos and podcasts to subscription-based services such as Zwift (used by some professional cyclists as part of their training programmes) the options are plentiful. Walcott recommends using indoor training to complement outdoor training. “If you’re training for an outdoor race, for example a 5k or 10k, then you should be doing strength training as well.” The NHS’ Strength and Flex plan is designed to be equipment-free and easy to follow.
Keep track of your training
There are numerous apps and gadgets that can help keep track of your activities. And it doesn’t need to be tech heavy. Making a note or placing a dot on a calendar or chart can help you visualise how much you have already done. If counting steps is your thing, be aware that just racking up the numbers is not enough. Earlier this year, health experts encouraged people to increase the intensity of their walking, rather than just focusing on distance. Public Health England’s Active 10 app combines walking intensity and time. Not having enough time was cited as the main reason why people struggled to fit in exercise, according to a recent survey by PHE, so a 10 minute brisk walk each day is among its recommendations.
Give yourself a rest
Rest and recovery are important, especially if you are undertaking intense exercise or building up your fitness. According to Michigan State University, athletes who are sleep deprived may experience subtle changes in hormone levels, leading to higher levels of cortisol and a decrease in human growth hormone, which is active during tissue repair. Be it a hot drink or a warm bath to soothe your cold bones, having a reward to look forward to can be key on cold, miserable days.
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.
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:
|TEMPERATURE||EXPOSED SKIN CAN FREEZE IN|
|-28°C to -39°C||10 to 30 minutes|
|-40°C to -47°C||5 to 10 minutes|
|-48°C to -54°C||2 to five minutes|
How to exercise outdoors in snow, ice and other winter hazards
With the right gear, exercising in cold weather can be safe and even enjoyable.
This story is part of New Year, New You, everything you need to develop healthy habits that will last all the way through 2020 and beyond.
If you regularly exercise outdoors, the cold winter weather can seriously cramp your style. Common problems, other than just being cold, include getting wet from sweat or snow; getting too hot under a bunch of layers; slipping around on icy surfaces; not drinking enough water because of the cold; and facing severe wind chill.
Despite all that, exercising outdoors in the winter can still be enjoyable — getting into nature is good for you, after all, and even stiff, cold fingers beat an overcrowded gym. Before you take your next workout outside, consider these nine winter workout tips for safely exercising in the cold.
Read more: 4 tips from fitness trainers for sticking to an exercise routine
Problem: Losing body heat
Moisture-wicking fabric wins the winter months.
Solution: Dress dry (not just warm).
Water is one of the most effective heat conductors, meaning it moves heat from the area of highest concentration to the area of lowest concentration. So if you get wet or sweaty while exercising outdoors during the winter, you have a higher risk of losing body heat as water conducts it from your skin to the air.
To prevent soggy clothing and loss of body heat, wear moisture-wicking performance gear: polyester and nylon are good choices. Always stay far, far away from cotton during outdoor winter workouts, because cotton tends to soak up moisture and can add to the chill factor.
Problem: Getting too hot underneath layers
Finding the right outerwear is important for winter workouts. This quarter-zip pullover from Oros Apparel uses Aerogel insulation to keep you warm without added bulk.
Solution: Choose outerwear you can easily shed.
Although you’ll need multiple layers for your warmup and the early stages of your workout, you’ll likely feel the need to shed at least one layer at some point. Winter outerwear can be bulky and restrictive, not to mention too warm. So plan ahead by wearing outer layers you can easily shed and store, whether that means wrapping a jacket around your waist or tying a pullover to your hydration backpack.
Problem: Poor visibility due to darkness and precipitation
Wear bright colors when exercising outdoors in the winter, and even better yet, consider a reflective vest for extra safety.
Solution: Wear bright colors.
Not only is it colder in the winter, but it’s also often darker, even during the day. Most places, winter brings dark clouds, gray skies and precipitation that can make it difficult for vehicles and pedestrians to see you.
Everywhere, it gets dark earlier — sometimes as early as 4:30 p.m. If you plan to workout outdoors during the winter, especially in the late afternoon or evening, wear bright colors to stand out. You can also opt to wear a headlamp, vest or other body light to make yourself more visible.
Problem: Can’t feel your hands and feet
Keep your extremities warm.
Solution: Protect your extremities with proper gear.
Keeping your extremities warm is essential to keeping the rest of your body warm. I don’t know about you, but when my feet are wet and cold, it’s much more difficult for my whole body to get and stay warm. Good winter workout shoes are water-wicking, if not entirely waterproof. If you don’t want to buy new shoes, check a local winter gear outlet for waterproof shoe covers.
You’ll want to minimize any mesh on your shoes and go for high-tops or a pair that’s tight around the ankles so as to keep snow and ice out. Choosing the right socks for exercising in the cold usually means choosing a blend of warm fabric (like wool) and moisture-wicking fabric (like nylon). A personal favorite is the Pursuit line from Swiftwick, which blends merino wool, nylon and spandex.
Depending on the weather conditions where you live, you may also need hand protection. If it’s cold, but not snowy or icy, you can get away with cotton, wool or other knit gloves. If there’s any precipitation at all, go for waterproof gloves, like this pair of Nike Shield Running Gloves.
Problem: Slipping on wet or icy surfaces
It’s like having tire chains for your feet.
Solution: Make sure you have good traction.
As well as keeping your feet warm, you’ll also want to make sure they don’t slip and slide everywhere, especially if you’re going for a run — falling on cold, hard ground is certainly not fun. Before you head out, check the bottom of your shoes to make sure the outer sole isn’t too worn down. Just like tire tread, you want shoe soles that have grippy surfaces to keep you stable. If it’s super slippery where you plan to exercise, you can also buy shoe covers for rain and snow, as well as ice and snow grips that fit over the sole of your shoe to prevent slips.
Problem: Cold head, ears, nose and mouth
Wearing a hat can work wonders when it’s cold out.
Solution: Cover them up.
When it’s cold outside, your body’s efforts turn toward keeping your vital organs warm. This means that it sends less blood to your extremities and to your skin, keeping circulation mostly to your torso. That’s why our fingers and face get the coldest when outside.
You can try a variety of things to protect your face. Wear earmuffs or a warm, thick headband to cover your ears. For your nose and mouth, you can wrap a headscarf around the lower half of your face. A hat can keep your head warm and sunglasses can keep precipitation out of your eyes (and reduce glare from the sun if it’s snowy).
Problem: Don’t feel like drinking water
As much as you might not feel like drinking water, staying hydrated in the cold is still important.
Solution: Hydrate, even when you don’t feel like it — and make it tastier.
During the cold winter months, you may not feel like drinking water — a warm beverage usually sounds much more appealing. Winter is the one time of year when I don’t follow the “drink when you’re thirsty, don’t when you’re not” rule, because I almost never feel thirsty when it’s cold out.
To combat this, try drinking room-temperature water or even heating up your water before you head outdoors — it’ll quickly cool down to a more palatable temperature. Flavoring your water or drinking flavored sports beverages may also help you consume more fluids.
If you really can’t bring yourself to drink water during your workout, as long as you drink enough before and after, you should be fine (as long as your workout isn’t longer than 90 minutes). Drink about 20 ounces (0.6 liters) before and after to stay hydrated.
Problem: Battling wind chill
Run upwind first to beat the shivers.
Solution: Go upwind first.
The sweatier you are, the greater risk you have of losing body heat. That’s because the fluid on your skin is an unfortunate conductor of heat and may cause your core temperature to drop. If you’re doing a travel-based workout such as running or cycling, go against the wind first. This way, near the end of your workout — when you’re sweatiest — the wind will be at your back and you’ll fight less wind chill.
Problem: Body feels stiff and tired
Don’t forget to stretch!
Solution: Don’t skip your warmup or cool-down.
Your body needs time to adjust to the cold and then to adjust back to a resting state. Before your workout, spend at least five to 10 minutes performing a dynamic warmup, which can include light cardio exercise as well as joint mobilization exercises. Here’s an example warmup:
- One minute high knees
- 20 alternating side lunges
- 20 jumping jacks
Once you complete your workout, take an additional few minutes to cool down. A good cool-down includes static stretching and a recovery technique such as foam rolling. As soon as you finish cooling down, change out of damp clothes. If you were doing resistance exercises, you can also benefit from five to 10 minutes of low-intensity cardio exercise, such as walking.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
Winter fitness: Safety tips for exercising outdoors
Winter fitness: Safety tips for exercising outdoors
Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm while exercising outdoors in cold weather.
By Mayo Clinic Staff
Frigid temperatures can discourage even the most motivated exercisers. Without motivation, it’s easy to pack away your workout gear for the winter. But you don’t have to let cold weather spell the end of your fitness routine. Try these tips for exercising during cold weather to stay fit, motivated and warm.
Stay safe during cold-weather exercise
Exercise is safe for almost everyone, even in cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud’s disease, check with your doctor first to review any special precautions you need based on your condition or your medications.
The following tips can help you stay safe — and warm — while exercising in the cold.
Check weather conditions and wind chill
Check the forecast before heading outside. Temperature, wind and moisture, along with the length of time that you’ll be outside, are key factors in planning a safe cold-weather workout.
Wind and cold together make up the wind chill, a common element in winter weather forecasts. Wind chill extremes can make exercising outdoors unsafe even with warm clothing.
The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Any exposed skin is vulnerable to frostbite.
The risk of frostbite is less than 5% when the air temperature is above 5 F (minus 15 C), but the risk rises as the wind chill falls. At wind chill levels below minus 18 F (minus 28 C), frostbite can occur on exposed skin in 30 minutes or less.
If the temperature dips below zero F (minus 18 C) or the wind chill is extreme, consider taking a break or choosing an indoor exercise instead. Consider putting off your workout if it’s raining or snowing unless you have waterproof gear.
Getting wet makes you more vulnerable to the cold. And if you get soaked, you may not be able to keep your core body temperature high enough.
Know the signs of frostbite and hypothermia
Frostbite is an injury to the body that is caused by freezing. Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation.
Immediately get out of the cold if you suspect frostbite. Slowly warm the affected area — but don’t rub it because that can damage your skin. Seek emergency care if numbness doesn’t go away.
Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Exercising in cold, rainy weather increases the risk of hypothermia. Older adults and young children are at greater risk.
Hypothermia signs and symptoms include:
- Intense shivering
- Slurred speech
- Loss of coordination
Seek emergency help right away for possible hypothermia.
Dress in layers
Dressing too warmly is a big mistake when exercising in cold weather. Exercise generates a considerable amount of heat — enough to make you feel like it’s much warmer than it really is. The evaporation of sweat, however, pulls heat from your body and you feel chilled. The solution?
Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin.
Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.
You may need to experiment to find the right combination of clothing for you based on your exercise intensity. If you’re lean, you may need more insulation than someone who is heavier.
Keep in mind that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.
Protect your head, hands, feet and ears
When it’s cold, blood flow is concentrated in your body’s core, leaving your head, hands and feet vulnerable to frostbite.
Wear a thin pair of glove liners made of a wicking material (such as polypropylene) under a pair of heavier gloves or mittens lined with wool or fleece. Put on the mittens or gloves before your hands become cold and then remove the outer pair when your hands get sweaty.
Consider buying exercise shoes a half size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat to protect your head or headband to protect your ears. If it’s very cold, consider wearing a scarf or ski mask to cover your face.
Don’t forget safety gear and sunscreen
If it’s dark when you exercise outside, wear reflective clothing. And if you ride a bike, both headlights and taillights are a good idea. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it’s icy or snowy.
Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet, especially if you have a tendency to have cold fingers and toes or if you have a condition such as Raynaud’s disease.
It’s as easy to get sunburned in winter as in summer — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and a lip balm with sunscreen. Protect your eyes from snow and ice glare with dark glasses or goggles.
Drink plenty of fluids
Don’t forget about hydration, as it’s just as important during cold weather as it is in the heat. Drink water or sports drinks before, during and after your workout, even if you’re not really thirsty.
You can become dehydrated in the cold from sweating, breathing, the drying power of the winter wind and increased urine production, but it may be harder to notice during cold weather.
Putting it all together for cold-weather safety
These tips can help you safely — and enjoyably — exercise when temperatures drop. Closely monitor how your body feels during cold-weather exercise to help prevent injuries such as frostbite.
Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.
June 29, 2019
- Exercising in hot and cold environments. American College of Sports Medicine. https://www.acsm.org/read-research/resource-library/resource_detail?id=2b5a55f7-e357-4909-b68f-727a604e3913. Accessed April 30, 2019.
- Prevent hypothermia & frostbite. Centers for Disease Control and Prevention. https://www.cdc.gov/disasters/winter/staysafe/hypothermia.html. Accessed April 30, 2019.
- Bearing the cold — Tips for cold weather exercise. National Strength and Conditioning Association. https://www.nsca.com/education/articles/tsac-report/bearing-the-coldtips-for-cold-weather-exercise/. Accessed April 30, 2019.
- D’Amato M, et al. The impact of cold on the respiratory tract and its consequences to respiratory health. Clinical and Translational Allergy. 2018;8:20.
- Winter sports injury prevention. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/staying-healthy/winter-sports-injury-prevention/. Accessed May 16, 2019.
- How to stay active in cold weather. American Heart Association. https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather. Accessed May 16, 2019.
- Bicycle safety. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/staying-healthy/bicycle-safety/. Accessed May 20, 2019.
- Fudge J. Exercise in the cold: Preventing and managing hypothermia and frostbite injury. Sports Health. 2016;8:133.
See more In-depth
A complete guide to exercising when it’s cold — Quartz
This week in London, the sun sets at 3.50pm. We’re waking up in the dark, leaving work in the dark, and spending a good proportion of the intervening time underground or desk-bound. Hearty meals and firesides seem more attractive than the chilly outdoors, or a busy gym. (If you live in the global south, though, read this. )
Exercise can be hard in the northern hemisphere in winter, and perhaps especially so in cities bereft of the birdsong or starry skies that make the countryside joyous in any season. But identifying what stops us, planning well, and creating the right conditions can make winter work-outs some of the most rewarding of the year.
Find the motivation
Good news: Research from the University of Maastricht in the Netherlands suggests that once you’ve acclimatized, exercising in the cold burns fat quicker than more comfortable temperatures, because deposits of so-called “brown fat” are activated as the body learns to get warmer, faster. So winter might even be better for weight management than those jogs in more pleasant weather.
Secondly, exercise is a great way to beat winter blues. Studies link increased exercise to better moods for people with depression and seasonal affective disorder (SAD). If you’re able exercise outside during daylight hours (think running at lunchtime), you’ll get more of that elusive vitamin D from sunlight which is good for bones, teeth, and muscles.
For many, the rush of endorphins we get from exercise is reason enough to prove it’s good for us. But how do you translate that knowledge into action?
Planning and writing down exercise sessions ahead of time makes it more likely you’ll do them, and if you’re exercising before work, smooth the transition out of bed as much as possible. Lay out exercise clothes and shoes the night before, pack your work bag, and plan both your outfit for the day, and your post work-out breakfast.
For outdoor winter exercise, the right clothing will make a huge difference to your experience. Jackie Newton, an endurance coach, suggests layering up for warmth, with exercise-specific fabrics that dry quicker than cotton. Plan on:
- A lightweight top made of technical fabric
- Lightweight fleece for dry weather
- Breathable, light waterproof for rain
- Leggings, running tights, tracksuit trousers or shorts
- A beanie hat
Remember to warm up, for example with light jogging, before really going for it.
Bright colors and reflective strips are best for dark winter nights and mornings. If your clothes are dark, then a reflective bib or head-torch will keep you safer. Stick to well-lit, familiar areas.
Most experts suggest that if it’s really icy out, reschedule outdoor exercise—injuries take a long time to heal and it’s not worth the risk. Some cyclists prefer mountain-biking in winter, and trail-running is less ice-prone than street running, if those are options. If you need music or a podcast, turn the volume low and just listen with one ear-bud, staying aware of what’s going on around you.
Make sure you stand out.
Find a way to stay with it
Getting out of the door can be the hardest part of exercising in winter. Barbara Brunner, a personal trainer who says she actually prefers running outside in winter because it feels more of an adventure, suggests having a companion to combat those moments where we weigh up whether to stick to plans.
“It’s so much easier to have a training partner,” she said. “If [people] have someone else who they’ve made a promise to…then they find it easier to get their ass out of bed. And also it’s nicer because you can chat to each other, or you can push each other in the moment.” If you can’t cajole a buddy into ensemble exercise, joining a running club, bootcamp, or group swim session could keep you on track.
Setting a goal is another great way to stay motivated; just make sure its achievable. Sign up for an organized run in three months time, and then follow a training program to get you there (like this one for five kilometers, complete with podcasts.) You don’t have to work out every day: Thirty minutes of cardio exercise three times a week is much better than nothing.
It’s not just frosty mornings
If the idea of wintry running or cycling still isn’t appealing, consider exercising indoors. Gyms are an obvious solution; make them more bearable by arranging your day to avoid busy times.
Winter can also be a time for indoor activities you might not get around to otherwise. Dance, squash, hot or regular yoga, circuit training, and swimming, are all great ways to spend an hour in a long evening that might otherwise be spent eating, drinking, and looking at screens.
Embrace the winter
If you live in the Alps or the Rockies, winter exercise blues are unlikely to be a problem. For others, skiing can be a distant, expensive dream. But if a few days on the slopes is an option, use it as motivation to train the rest of the winter—helping you avoid injuries and make the most of your time away.
Ice skating is available in lots of major cities, and beautiful pop-up rinks are becoming increasingly popular.
Put a rink on it.
Brunner says it’s important to find something you love to do rather than making exercise a chore, such as going to an outdoor heated pool with friends, where the warmth of the water contrasts with the sharpness of the air.
Finally, winter is a beautiful time to do one of the most-overlooked forms of exercise: walking. Try this on a weekend: Get up early and take a train out of the city. Plan a walk that lasts from 11 until 3, ending at a pub or café, so you can eat and get warm before jumping on a train home.
There’s a debate about the rewards-after-exercise question. Some suggest a small food reward is a good motivation. On the other side, those who think connecting exercise with snacks is a mistake.
The ideal is probably to try and frame exercise as a pleasure, not a punishment—think of it as personal time, or a time to think, or listen to podcasts.
Likewise, food ideally shouldn’t be a reward. Whatever you eat, make sure it’s delicious and that you take time over it, which will make it feel more satisfying. If you’re working out, you need to eat some energy-rich carbohydrates—like whole grains and potatoes with the skins on—and some protein, which helps build and repair muscle: oily fish, eggs, and beans all count. Add vegetables and salads, too.
If it helps motivate you to exercise and form a habit, small food rewards—like a square or two of chocolate—can work. But research also shows that people who exercise can undo a lot of the work making themselves healthier because they feel entitled to eat more. Here are some non-food-based rewards, especially for winter:
- Join a pool or gym with a sauna, and end your workout with a welcome blast of heat,
- Soak after a run in a warm bath,
- Book yourself a massage at the end of a month of wintery work-outs,
- Think about what you’d find most relaxing (sleep, TV, reading recipe books) and let yourself do it for a chunk of time once you’ve exercised,
- Take rest days: They’re important for allowing muscles to recover, and they feel all the sweeter when you’ve been out in the cold on the other days of the week.
Why You Shouldn’t Take a Winter Break From Exercise
Winter and cold weather get the blame for a lot of the extra pounds people put on during the cold months. But the problem only worsens when people make a conscious decision not to get any exercise during the winter months.
Exercise can be such an easy routine to fall out of for some reason and one of the hardest to establish. Why, then, when the weather turns cold do we decide to drop our hard-to-develop habit and hibernate?
Keep on Groovin’
Research proves that when people take a break from their fitness routine during the winter months, they experience the following:
- A 20% decrease in cardiopulmonary fitness within just three to eight weeks of not exercising.
- A loss of whatever advantages they gained over time.
- Go back to couch potato fitness level within three to six months of not exercising.
- Difficulty losing the winter weight gained even when they start exercising again.
If those statistics don’t sway you, how about the endless number of benefits of continually exercising throughout the year, such as:
- Positive mood enhancement
- Weight control
- More energy
- Less stress
- Better sleep
- Lower chance of depression
Face the Cold
If you’re afraid that running or doing some other cardiovascular activity in the extreme cold will be harmful to your health, let’s debunk that myth for you. When properly dressed, you can get a great workout outside, even in the bitter cold. When you start moving, your body instantly works to warm you up.
This is good for two reasons: 1) It eliminates the excuse for not exercising in the winter, and 2) we burn more calories because our bodies are working harder to keep us warm.
Keep these other tips in mind when exercising in the cold:
- Layer clothing: Make sure your first layer is a moisture-wicking material to keep sweat off your body. Your outer layer should be water resistant, so you stay dry.
- Wear sunglasses: If you decide to exercise outside with the sun shining, wear protective glasses for your eyes. The glasses should block out UVA and UVB rays.
- Wear a scarf: This will help to protect your lung tissue from the cold air.
- Hydrate: Drinking sports drinks or water during winter is just as important as it is in the warm months. You may not sweat as much, but fluid is still being lost, so proper hydration is vital.
- Keep moving: Since your body warms up naturally by moving, stopping for a break due to fatigue or injury can be dangerous because your body cools down very quickly in the cold. This in turn makes you more susceptible to frostbite and hypothermia.
- Wear reflective materials if running or exercising in the dark.
- Watch out for slick and icy spots.
Here are more ways to stay active this winter.
Photo credit: Getty
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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.
90,000 Outdoor sports in winter: what you need to know :: Health :: RBC Style
© noah siliman / unsplash
11 December 2018
Here’s how to make outdoor winter training effective and safe.
Cold is a rather aggressive environment for humans, but for those who love sports, winter is in many ways even preferable to summer. There are only a few things you need to know to train successfully.
WHO recommends that people from 18 to 64 years old engage in aerobic activity for at least 150 minutes per week, with each workout lasting at least ten minutes. If you are used to exercising outdoors, then with our recommendations you will not have to wait for spring, spending money in the gym.
Almost all conventionally summer activities can be practiced in winter. Running, playing football, working out and even, with proper preparation, swimming in winter is healthier than in summer, since the body is also hardened. Exercising regularly in the cold can even cure colds. The choice of workout is yours.
© mauro paillex / unsplash
Where to train
It is better to practice in winter near a place where you can warm up after training. In the cold, physical activity must not be stopped. For example, if you practice on horizontal bars, in no case should you stand in one place for a long time between approaches and do not sit on a bench to rest.Walk, swing your legs and arms. During your last 100m run to home, take a fast step, do a smooth dynamic warm-up, do not stop.
What to wear
The basic principle when choosing clothes for sports in winter is layering. The first layer of clothing should wick away sweat. It can be a synthetic T-shirt or thermal underwear. The second layer should be warm. We recommend wearing a fleece jacket or sweater. The third layer of clothing should protect from wind and precipitation.No cotton, sheepskin coats and fur coats.
It is better to choose shoes for winter training with anti-ice, tenacious protector. Special spike pads can be used depending on the training conditions. The best choice for training up to minus 15 degrees would be sneakers with a Gore-Tex membrane. For more extreme temperatures, shoe companies produce special winter frost-resistant sneakers. Use gaiters and warm socks to protect your foot’s ligaments and tendons. When going to workout, also remember to protect your head, neck and hands from the cold air by wearing a hat, scarf (or buff) and gloves.
How to warm up
Even if you really dislike a warm-up, it is a must before winter training: this way you will save your joints from hypothermia and accumulate a resource of heat to start training. It is better to do it in a warm room before going outside. In winter, the body takes longer to warm up than in summer, and a warm-up helps to reduce this difference.
It depends on the temperature.Better to inhale the air through your nose. If it is impossible not to breathe through your mouth (for example, in severe frost, when the nasal sinuses freeze and narrow), you can breathe in the air with your barely open mouth or breathe by raising your tongue to the palate and folding your lips into a tube. Inhaled air must warm up before reaching the upper respiratory tract. In severe frost, you can cover your nose with a scarf / buff or wear a balaclava. You need to try to breathe smoothly, this will again warm the inhaled air and avoid hypothermia and inflammatory processes in the respiratory system.Avoid deep breathing. If you are running on a frosty day with a headwind, inhale by covering your face with your palm or turning your head to the side.
How much should you drink
When exercising outdoors in winter, the body loses more water than in summer, so it is critical to replenish fluid to maintain the quality of your workouts. Drinking during exercise in the cold should be no less than on a hot day, but the liquid should not be very cold. The ideal solution would be to bring a thermos filled with warm water.It is better to drink tea and coffee after exertion: the caffeine contained in them can speed up the pulse and cause fatigue.
Outdoor training in winter: what beginners need to know
Active 24 reports on how to train outdoors in winter.
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The best thing is to have special smart clothes. Basically, is gear that you can go hiking, ride your bike and the like.
For winter training you need the right clothes / Photo elle.ua
Adhere to the principle of layering. Bottom layer – thermal underwear, which should wick moisture away from the body. Medium – fleece or down jacket to keep you warm.
Top layer of clothing – jacket, which will protect from precipitation and wind.
Where to Train
It is best to practice near an area where you can warm up. If you are a beginner, the does not need to go deep into the park or into the forest for training. Train close to home so you can stop training and get into the heat when you need it .
During training, do not stop and breathe through the nose / Photo inde.io
Features of training in winter
During training, try not to stop. Even though you have completed the exercise, do not stand and sit down to rest. Between exercises you can walk, do swing arms or legs, inclines. But do not stop moving – it is fraught with hypothermia.
Be sure to warm up. For beginners, we recommend to do it indoors. Warm up joints and muscles. Perform rotations of arms, legs, and stretching.
Remember: It is dangerous to train in the cold without a warm-up – it increases the risk of injury.
Be sure to warm up before training / Photo gorodokboxing.com
How to breathe
Best of all – breathe only through your nose. This will heat the air. If you are unable to breathe through your nose Press your tongue against the palate and breathe in through your mouth. This method will also help warm the air.
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What to drink
Take with you to training warm tea without sugar or water in a thermos. Cold drinks are best avoided. Remember to drink at least during the winter workout as in the summer.
Winter training: a set of exercises for the street | fitline-sport
Winter is not a reason to interrupt outdoor training if you are used to it. Even in the cold season, you can successfully keep fit outside if you follow a few simple rules.
• The lower temperature limit is 15 degrees.It got colder – the workout should be skipped.
• The lower permissible temperature limit is 15 degrees. It got colder – the workout should be skipped.
• Instead of water – a thermos with warm tea. It is not necessary to break the drinking regimen during winter training, but you should not drink cold water in the cold either.
• Instead of water – a thermos with warm tea. It is not necessary to break the drinking regime during winter training, but you should not drink cold water in the cold either.
• Warm up! In winter, it is especially important to warm up your muscles well before an intense workout.
• Warm up! In winter, it is especially important to warm up your muscles well before an intense workout.
• Breathe correctly. Inhale only through the nose, exhale through the mouth. This will save your throat from hypothermia and colds.
• Breathe correctly. Inhale only through the nose, exhale through the mouth. This will save your throat from hypothermia and colds.
• Get dressed! Thermal underwear and two more layers of clothing are required. Protect your palms and ears from the cold. You should wear clothes that are slightly cold to stand without physical activity.In this case, exercise will provide the required amount of heat.
• Get dressed! Thermal underwear and two more layers of clothing are required. Protect your palms and ears from the cold. You should wear clothes that are slightly cold to stand without physical activity. In this case, exercise will provide the required amount of heat.
Moving on to winter exercises
Not every exercise is suitable for winter training. The best complexes for outdoor activities in the cold season are jogging and various types of walking, workout.Let’s consider each of them in more detail.
With proper breathing, running during the cold season remains an excellent option for outdoor sports. Falling snow in this situation may even be on hand, as it slightly complicates the process of movement and increases the load during training.
With proper breathing, running during the cold season remains an excellent outdoor sport option. Falling snow in this situation may even be on hand, as it slightly complicates the process of movement and increases the load during training.
The main thing in the case of running is to pay attention not only to clothes, but also to shoes. The outsole of your sneaker should be sufficiently protected from the cold underneath, and waterproof on the top. Got the right shoes? This means that nothing prevents you from running.
If running fast is not your favorite activity, you can replace it with Nordic walking. In our country, this sport is only gaining popularity, but Europe and America have long and confidently walked with ski poles.Unlike running, Scandinavian walking also exerts a load on the arms, and therefore, to some extent, is even more effective. If skis have been idle in the pantry for a long time, but there is nowhere to ride them, take only sticks and go, train!
If fast running is not your favorite activity, you can replace it with Nordic walking. In our country, this sport is only gaining popularity, but Europe and America have long and confidently walked with ski poles. Unlike running, Scandinavian walking also exerts a load on the arms, and therefore, to some extent, is even more effective.If skis have been idle in the pantry for a long time, but there is nowhere to ride them, take only sticks and go, train!
Horizontal bars and parallel bars do not lose their availability in the winter season, and you can and should continue to train with them! True, the winter workout training should be built on the principles of maintaining the results already achieved. It is definitely not worth striving for new records in the cold – take care of your health.
Horizontal bars and parallel bars do not lose their availability in the winter season, and you can and should continue to train with them! True, the winter workout training should be built on the principles of maintaining the results already achieved.It is definitely not worth striving for new records in the cold – take care of your health.
Complex for training outdoors in winter
Training outdoors, as in the gym, should be based on a balance of strength and cardio exercises. In winter, this rule can be fulfilled using the ring principle: combine running and workout.
After a light warm-up, go to a run, running a lap of the duration that suits you. Finish your run at the playground, where you can immediately move on to strength training.Squats, push-ups and pull-ups on your favorite equipment, 15-20 repetitions of each exercise. If there is adequate support on the court, end the strength workout with a bar. And get back to running again by running another lap. Muscle stretching has not been canceled either, but you need to do it at home, in a warm place.
Read more articles about training and healthy lifestyle fitline-sport.ru/news/
How to go in for sports on the street in winter and not get sick – Tips
not only a toned body and good health, but also positive emotions.However, with the onset of cold weather, many doubt whether it is worth continuing training. The columnist “RIAMO in Lyubertsy” figured out how to dress properly, what to take with you and how to train in winter so as not to get sick.
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You can continue to train outdoors until the air temperature is minus 10 degrees. If a person is well tempered, then he can practice at 15-20 degrees of frost.However, the colder it is, the more likely it is to get sick. In extreme cold, even the most prepared athletes run the risk of catching a cold.
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During winter outdoor training, it is very important to breathe correctly. Always inhale through your nose and exhale through your nose or mouth. It is worth remembering that if breathing becomes confused, if it becomes difficult to inhale through the nose, then the athlete has overdone it with the load.In this case, you need to immediately stop exercising, return home and warm up.
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In winter, you need to think carefully about your athletic form. On the one hand, you need not to freeze, on the other, not to sweat and not “get worn out”.
In the cold season, it is better to dress in layers. Directly on the body, you need to put on a set of thermal underwear – a special fabric will retain heat, protect against overheating, and wick moisture away from the skin. If you don’t have thermal underwear, you can wear a cotton T-shirt and underpants or leggings.
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Second layer – wool sweater or fleece sweatshirt, windproof pants. The third layer is a windbreaker or light jacket. In such clothes, you can freeze if you stand still. But once you start moving, the body will quickly warm up.
Obligatory accessories – hat and gloves. A sports snood or a fleece scarf will also come in handy, and on especially frosty and windy days – a special mask that protects from the cold.On the feet are woolen socks and warm sneakers or boots. Shoes must not be slippery, otherwise the athlete runs the risk of injury.
It is important to choose comfortable clothes made from modern materials that do not hinder movement. If training takes place in the evening or early morning, when it is still dark, it is better to give preference to bright colors. The clothes must have reflective inserts so that the athlete can be seen from afar.
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For winter training it is worth taking a thermos with hot tea.Black tea with lemon, ginger or honey is ideal. You can also take warm water with you – plain or mineral water. It is best to drink 150 ml every 15-20 minutes.
Running is one of the most popular types of winter fitness. Here you need to pay special attention to clothing and shoes. The sole of the sneakers should not slip or harden in the cold, the joints and seams should not get wet, but the shoes should breathe.Therefore, summer sneakers are not suitable for winter running – it is better to visit a sports store and buy special shoes that will withstand slush and frost.
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In addition to equipment, warm-up is important – if possible, be very active and in a warm room. If you have not done running before, then it is better to start with one and a half or two kilometers, and then gradually increase the distance.
When jogging, it is important to plan the route correctly.At the end of the workout, you should run in the direction of the wind: in this case, it will be easier to overcome the distance, and the athlete will not choke on the cold air.
The optimal time for winter training is one hour. In winter, it is enough to practice 2-3 times a week. It is best to avoid running in the dark – slippery surfaces are harder to notice in the evening and falls can cause serious injury.
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Nordic walking is ideal for those who do not want or cannot run, but want to be in good shape.This fitness is also suitable for retirees, children and athletes after injuries.
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For training, you need to choose shoes with non-slip soles and buy special poles. If it is slippery outside, it is better to purchase iron tips for them. You also need to dress warmly, but not too much: it will get hot during training, but you should not undress on the go – this can lead to a cold.
At first, you can walk along the cleared paths in the local park or just along the streets of the city.If it is snowing, you should try walking in the snow – this will create an additional load, which means that the result will be more noticeable.
You can start from 10-20 minutes, more prepared people can try to walk for 40 minutes or more. An adult is recommended to walk for an hour and a half a day – this will be about 5-7 kilometers.
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Workout is a popular street sport.Athletes practice on horizontal bars and parallel bars all year round, do push-ups, pull-ups and squats. In the summer, such workouts bring the most tangible results, while in the winter it is worth reducing the load and concentrating on maintaining physical fitness.
During a winter workout, do not strain too much: push-ups and pull-ups should be done until your hands get tired, and it is better to “overpower” yourself in the summer. It is recommended to do three sets for each exercise. All movements must be performed smoothly, and not in jerks.
No need to take breaks between exercises – you can freeze. Warm up and cool down should not be neglected – these are important elements of every workout. In winter, you can train 1-2 times a day for 30-40 minutes, with good preparation – for an hour. Workouts should be done every 2-3 days so that the muscles have time to recover.
🎿Outdoor workout program in winter: 8 exercises. Street workout
Despite periodic warming, winter is not going to retreat yet.Outside, temperatures are still below zero. However, this is not a reason to postpone outdoor sports until the warm season. Intensive exercise that allows you to quickly warm up and not freeze during training in cold weather was shown by Yana Demkina, trainer of the Moscow outdoor fitness project Sportules, which organizes year-round outdoor activities.
Training outdoors is much more effective than indoor training. The body receives an influx of fresh air saturated with oxygen, as a result, the process of fat burning is accelerated.And yet, sports activities in open areas, especially in winter, have their own nuances. For example, you need to dress correctly so that it is not hot, but at the same time, so as not to freeze. Another important rule is that street training should include intense exercise that actively disperses the blood.
Exercise 1. “Asterisk”
This exercise has several names, one of which is “Jumping Jack”. Starting position: legs together, arms extended along the body. In a jump, raise our arms up and spread our legs.At the highest point, we exhale. We perform intensively for 30 seconds. You can do a couple of episodes.
Important: at the top you need to bring your hands to the end, you can clap over your head for fidelity.
Exercise 2. “Pendulum”
During this exercise, we also jump. We make jumps from foot to foot, alternately taking the unused leg to the side. We exhale at the moment when we stand on the right or left leg. We also perform the exercise intensively for 30 seconds.
Important: it is necessary to monitor the body so that it remains motionless – only the legs work.
Exercise 3. “Running with laps”
The point of this exercise is to run in place. We run in place, trying to touch the gluteus muscle with the heel. You need to run for 30 seconds, you can do two series with a short rest break.
Important: It is difficult to make any mistakes in this exercise.
Exercise 4.”High thigh”
In fact, these are the same “overlaps”, just the opposite. We run in place, raising our knees as high as possible. Hands can be placed on the belt or moved as during normal running. Do not forget to breathe rhythmically. The exercise is also performed for 30 seconds, we do two series.
Important: Do not bend your back, look forward.
Exercise 5. “Overlap Squats”
Perform a shallow squat, then transfer the body weight to the left leg.After that, we raise our right hand up and take our right leg to the side. At the same time, we straighten the supporting leg, and with the right, we make an overlap. We repeat the exercise with a change of legs and arms. At the highest point at the moment of the overlap, we exhale. We perform the exercise for 30 seconds, doing two series.
Important: sometimes people forget about correct breathing, it is necessary to exhale with effort.
Exercise 6. “Swing the leg and arm”
Starting position: feet shoulder-width apart, arms above the head.We perform a swing with the hand down, and with the leg, respectively, up, so that the thigh is parallel to the ground. It turns out a cross swing. And at this moment we make an intensified exhalation. Then we repeat the movement in a mirror image, in the other direction. We also carry out 30 seconds, if possible, two series.
Important: The main mistake, as a rule, is that many are trying to pull their hand to the toe, but it must be lowered down to the thigh.
Exercise 7. “Running in support”
To complete this exercise, you will need an emphasis – a bench or uneven bars.Resting our hands on, we simply raise our knees to our chest and run in place. Remember to breathe correctly. The exercise is also performed for 30 seconds, two series.
Important: A common mistake when the exercise begins to overlap, that is, fold the ankle back, but, on the contrary, you need to try to control the knee so that it approaches the chest. It is also necessary not to bend your back – it should be straight.
Exercise 8. “Slopes”
In the starting position, feet shoulder-width apart.We tilt the body down, bend the right knee slightly and fix it in this position. With the left hand we touch the right toe. Then we straighten up, in a light jump, returning to the starting position. After that, we perform the exercise already on the left leg and right arm. We also perform it for 30 seconds for two series.
Important: The main mistake is that many people start to sit on their feet, and you just need to lower the body.
The set of outdoor exercises is suitable for both regular exercise and periodic warming up of the body during walks.And yet it is better when a trainer is present at the lesson, who will not only monitor the correctness of the exercises, but also monitor the state of the body, periodically measuring the pulse and adjusting the intensity of the exercises.
90,000 Winter training: how to start and not quit
The colder it is outside, the more confident you decide to spend your free time under the covers rather than in sports – no matter if it is training outdoors or in the gym. But every time you give up physical activity, do not forget that the more minutes you are under a warm blanket, the more you will then have to sweat in the gym while preparing your body for summer.So we advise you not to lose heart and get back to work. Here are some tips to help push yourself out of your comfort zone.
Listen to your body
“We need peace, kindness and harmony after a difficult year, so winter is a great time to recover and reboot. Each season requires a different workout – you have to adjust the intensity and amount depending on the weather. In the winter season, to match the mood, yoga, Pilates, meditation will do, ”says Jess Shering, founder of Heartcore fitness studios in London.“Our bodies, as a rule, are more“ wooden ”in cold weather, and we need to spend more time on warm-ups and stretching so as not to damage ligaments and feel good after exertion.”
Update your form
Another good way to force yourself to practice when you don’t feel like it at all is to buy a new form. In summer, new leggings and a top can be worn outside, but in the cold season you can only go to the gym.
Find a workout friend
Nothing gets you out of bed in the morning better than a call from a friend you promised to go for a run.Even if both of you do not get up, you will be tormented not only by your conscience, but also by a sense of duty to your neighbor. Plus, you can make your workouts competitive – then you will definitely work harder. It’s more fun together.
Try the new
Winter is great for experimenting. To bring new life to your workouts, try something completely non-standard for yourself – sign up for boxing or strip plastic. Who knows, maybe you will like it so much that you can’t pull it out of the audience by the ears.
Lisa Niven / Vogue.co.uk
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Winter training: equipment, calorie consumption
In winter, many athletes drastically reduce the number of outdoor workouts and work out in the gym, and amateurs and beginners often stop training until spring. In the spring, you have to start anew, forcing the weakened body to regain its shape and achieve the results achieved last year: there is no longer any talk of improving performance.
And yet, if you “adjust” to the changed conditions, you can train as productively in winter as in a warm time, and even improve your results.
Contents of the article:
In regions with severe frost, where the thermometer drops below 20-30 ° C, recommendations for training in the air are unlikely to come in handy. But in most of the territory of Russia, frosts are not so extreme, and you can choose the time of day – for example, from 14 to 16 hours.
Even the simplest workout, running, in winter will bring great health benefits if done correctly. By exercising regularly, you will forget about colds and depression: immunity and general psycho-emotional background will improve, qualities such as determination, determination, stamina and willpower will develop.
Winter training equipment
To get the most out of your winter workout, there are many factors to consider and to behave in a way that is positive, not the other way around.
An important factor, as already noted, is the air temperature. If it is below 20-25 ° C, you should not train outdoors, but even with minus 20 and strong winds, up to 12 m / s, you can run if you equip yourself correctly. Inhale air through the nose, and exhale as it is more convenient; Experts nevertheless call an air temperature of up to -10 ° C as optimal for training outdoors in winter.
You need to dress differently than for a normal walk. Several layers of thin clothing are better than a pair of thick sweaters. You can wear thermal underwear, but a cotton T-shirt, or better a long sleeve, is suitable, a cotton sweatshirt or a wool sweater on top, and a light windproof jacket (windbreaker).
Women can wear compression leggings, on top – warm tight; add knitted shorts in severe frost, and on top of all sweatpants: protection of the most vulnerable parts of the body will be complete.
A two-layer hat is put on: the lower layer is made of natural material, the upper one is synthetic. In strong winds and temperatures below -15 ° C, a balaclava-type mask will come in handy. It looks “original”, but you can run in it even in a blizzard, protecting not only the upper part of the head, cheeks, chin and neck, but, if desired, the mouth and nose: there are models with holes for breathing.
Shoes for winter running and other outdoor training should have an elastic sole that does not “stony” in the cold, with a clear protector. You can opt for winter sneakers that are tall enough, with quality lacing, and with fasteners if needed. Sneakers with fur and a waterproof top layer are good. The insoles should be easy to remove, and it is better to choose a shoe size 1-½ larger than for summer: socks are worn in winter thick, terry or woolen. True, experts believe that this will most likely freeze your feet, and they advise you to wear two pairs of ordinary socks, or special thermal socks with two layers.
By the way, woolen gloves, where all the fingers are together, will protect your hands better than gloves. For those who not only run, but also exercise on a sports ground – for example, on uneven bars and a horizontal bar, thermal gloves with a waterproof upper layer and pads that reduce slipping are suitable.
Warm-up and winter training
You can warm up outside, if it is not very cold, but at -15-20 ° C it is better to warm up indoors. Push-ups, jumps, squats are the simplest, but in general, pay attention to those muscles that will be “at work”: for running – warm-up the leg muscles, for the horizontal bar – arms and back, etc.e. You can add swings and circular movements with your hands, head rotation – warming up the neck, exercises for the press; don’t be too zealous: three approaches are enough for each element, but breaks are undesirable. Warm-up time is 10-15 minutes.
Directly for winter training, select less difficult exercises, and do them in slow motion. It is better to train every other day so that the muscles have time to recover; 30-40 minutes for a regular workout is enough, and with good preparation, you can do an hour.The pauses between exercises should be small, and you do not need to stop the movement: “walk around” for a couple of minutes on the spot or do a few simple warm-up movements in a lightened version. The body should not cool down, but it should not overheat either: warm up properly, but do not sweat. Train in places closed from the wind, and not near water: “dank” dampness is not the best atmosphere for hot muscles.
A sports ground near the house is a convenient option, but this is not always the case. Nevertheless, after winter training, it is necessary to return to warmth as soon as possible: you cannot stay outside in a heated state.If the site is not so close to home, you will have to jog: this will be the final stage of the workout. At home, immediately take a warm shower and wipe yourself dry (there is no way – at least change into dry clothes), drink warm herbal tea with honey – this is the best drink for recovery.
In general, you should drink no less during training in winter than in summer, otherwise the body loses a lot of moisture. The air is dry and cold (humidity depends on the region), but more heat needs to be generated: even when exhaling, more moisture can go out than in summer through the pores of the skin.Take a small thermos with you, with warm mineral (still) or ordinary drinking water, and drink about 100 ml every 15 minutes.
People with fair skin should also use sunscreen during winter training, especially in snowy areas: snow is an excellent reflector of direct sun rays.
Anyone understands that for a figure, workouts in winter, which require considerable energy expenditure, will be useful.It is worth knowing how to alternate and combine different winter sports to burn more calories in a given amount of time.
If you choose running, 400-500 kcal are consumed per hour, and skating and skiing “take” about the same – 500 kcal. Interestingly, race walking allows you to “burn” as much as skiing – about 300 kcal. Even with normal brisk walking, 200 kcal per hour is consumed, so any physical activity in the air will benefit the figure.
Working out in winter is fine, but caution is helpful. Do not plan records – just exercise regularly, and in “extreme” weather or if you feel unwell, it is better to exercise indoors or “catch up” later than “wallowing” in bed for several weeks with bronchitis or pneumonia.
If you feel that you are cold, or your fingers and toes are starting to go numb, do not continue your workout. Come back home, and do not rub the numb places, do not injure the supercooled skin: wait a little, and everything will return to normal.
And a couple more recommendations.
When running, choose the direction “downwind” so as not to inhale currents of cold air.