How to Workout Outside in the Winter

Has winter sent your outdoor fitness habit into hibernation? Don’t wait until spring to get back outside.

Outdoor exercise is good for your body and mind, no matter the time of year. “Getting outside, even in the cold, allows us to reconnect with nature, break away from the digital and concrete world as well as boost focus and creativity,” says Eric Ridings, a personal trainer and exercise massage therapist in private practice in Chicago.

Exercise can help ward off the winter blues, boost energy, and prevent weight gain during the time of year most people add some extra insulation.

RELATED: The Ultimate Winter Wellness Guide

Try these cold-weather fitness tips to stay safe, warm, and fit.

1. Dress ‘Dry,’ Not Just ‘Warm’

The quickest way to lose body heat is to get wet. Because water is an efficient heat conductor — moving heat away from the area of highest concentration (your body) to the lowest (cold air outside) — getting wet will quickly leave you chilled and miserable. If you’re cold and wet you may be more inclined to cut your workout short, and you also increase your risk for hypothermia (when your core body temperature falls below 95 degrees Fahrenheit) or, in freezing conditions, for getting frostbite, Ridings says.

“Wet fabric next to your skin will zap your body heat and give you an unwanted chill,” says Jeff Galloway, a former Olympic runner and the author of Running: Getting Started (and other running training books and programs).

That means, skip active wear made from cotton, which soaks up sweat and rain and holds in moisture. He recommends opting for synthetic fibers instead, such as polyester, nylon, and polypropylene designed to dry quickly. “They wick away moisture about 50 percent faster than cotton,” Galloway says.

2. Layer Up

Don’t stop at sweat-wicking clothes. You also need layers to trap warm air next to your body and keep out the elements (like rain, snow, and wind), says Brian Calkins, an American Council on Exercise–certified personal trainer and the president of HealthStyle Fitness in Cincinnati.

Here’s how to layer up for winter workouts: First, put on a thin base layer made of synthetic fabrics (discussed above) to help pull sweat away from your skin. If it’s really cold outside, wear a middle layer, such as polar fleece, for extra warmth. Then, add an outer layer (or shell) to protect you from wind, snow, and rain.

Depending on the weather, your outer shell can be a lightweight nylon windbreaker or vest, or a heavyweight, waterproof jacket. Note that the more water-repellent the shell, the less it will allow moisture from the inside (your sweat) to escape, even if you’re wearing the proper base layer.

3. Opt for Bright Colors

Black may be chic, but bright clothes are better for outdoor exercise. Not only is it colder in winter, it’s darker too. Poor visibility from rain, snow, or overcast or dark skies makes it tougher for others to see you. This applies whether you’re sharing the road with motorists or sharing the trail or path with other snow-sports enthusiasts.

Wear brightly colored clothing and gear whenever possible and consider purchasing reflective gear or blinking lights, Ridings says. Apart from helping others see you, wearable flashlights are great because they improve visibility for you, too, to help prevent missteps and falls.

4. Protect Your Extremities

Fingers, ears, nose, and toes are affected most by chilly temperatures because “blood is shunted to the core of the body, leaving less blood (and subsequently less heat) available to hands and feet,” Calkins says.

To keep your extremities from freezing, wear a hat or headband and gloves or mittens. You can always take them off and tuck them in a pocket if you get warm. Thick socks also help. All these add-ons should be wool or synthetic, rather than cotton, to help keep sweat off your skin. Men may also need to consider a good pair of technical briefs, underwear made from synthetic fabrics, or extra layers as needed, Galloway says.

If you find your toes getting particularly chilly, consider the design of your shoes. “Running shoes are designed to let heat escape, but in chilly weather the cold comes right in,” Galloway says. Shoe covers, which you can find at a skiing or hiking retailer, can help lock out the cold. You can also visit a specialty running store to try on shoes that are specially designed to withstand the winter elements.

5. Protect Your Skin 

Winter air isn’t just cold, it’s dry. To keep your skin from drying out with it, drink plenty of water (roughly eight 8-ounce glasses per day) and rub on moisturizing cream or lotion, Ridings says. He recommends applying Vaseline to sensitive areas like the nostrils, tip of the nose, and ears for more protection. To block out biting winds, consider keeping your face covered with a running mask or scarf.

RELATED: Moisturizers Dermatologists Recommend for Soothing Dry Winter Skin

And here’s something you might not have thought about: the sun. Yes, you can get sunburn in the winter. Even if it’s cloudy, UV rays can reach and damage the skin. What’s more, it’s important to realize that snow reflects up to 80 percent of UV rays, according to the Skin Cancer Foundation, so when there’s snow out you’re hit by many of the same rays twice.

If you’re skiing or snowboarding in the mountains, your risk of sunburns is even higher. For every 1,000 feet of elevation, UV exposure increases 4 to 5 percent, according to the Skin Cancer Foundation.

Before heading out for a winter workout (no matter the elevation), apply sunscreen with at least SPF 30 to your face and any other skin that will be exposed and apply SPF lip balm before, during, and after your workout. And don’t forget to protect your eyes with UV-blocking sunglasses, Ridings says.

RELATED: Top Tips for Healthy Winter Skin

6. Check Your Traction

Winter workouts can get slippery fast if any rain, snow, or ice is involved. If any of these elements are present, “Stay on plowed or salted surfaces,” Ridings says. Back roads and trails may not be as well maintained, and may have hidden obstacles that could lead to ankle or other injuries.

If you do plan to run or walk on snowy, icy surfaces, attaching snow or ice spikes to your running shoes will help you maintain traction to reduce the risk of falls, he says. But it’s important to stay off pavement if you’re wearing spikes. They’re designed to pierce snow or ice, so on paved surfaces they can impede balance instead.

7. Do a Warm-Up First

There’s no getting around the need for a good warm-up, no matter what the mercury reads. But it’s especially important to prep for cold-weather workouts. Dynamic warm-ups increase blood flow and temperature in the muscles to help decrease the risk of injuries.

“When exercising in colder temperatures, you’re at increased risk for sprains and strains,” says Debi Pillarella, an Indiana-based personal trainer and spokeswoman for the American Council on Exercise. Think of it as like stretching a cold rubber band. It easily snaps, right? Warm it up, though, and it becomes more pliable and less likely to fray.

The best dynamic warm-up for you depends on what type of workout you’re doing. But for all warm-ups, be sure they include low-intensity movements that mimic the exercise you’re about to perform. If you’re a runner, for instance, a dynamic warm-up might include bodyweight lunges and squats, arm swings, and core activation work, Calkins says.

And be sure not to confuse warming up with static, bend-and-hold stretching. Those stretches are best saved until the end of your workout.

RELATED: All About Rest, Recovery, and How to Let Your Muscles Heal

8. Breathe Right

If you’ve gotten your heart rate up when the temperatures start to drop to the freezing point, you know it feels different from when you’re working out in warmer temperatures. It can actually hurt to breathe because of how your body reacts to cold, dry air.

“In cold weather, airway passages tend to narrow, which makes inhalation more difficult,” says Pillarella.

Breathing in through your nose can help warm and humidify air, but that’s not always feasible when you’re exerting yourself and breathing heavily. Wrapping a bandanna or scarf around your mouth (or another thin fabric layer) can help trap water vapor in when you breathe out to keep air more moist as you continue to breathe.

RELATED: How to Deal With Cold Weather Injuries

9. Remove Layers as You Heat Up

“The biggest mistake in dressing for cold weather exercise is putting on too many layers and not peeling them off in time,” Galloway says. After all, exercising will considerably warm you, and you don’t want to get ridiculously sweaty when you’re in subfreezing temps — leaving you at risk of everything from dehydration to frostbite.

As soon as you start to feel like your body temp is at about baseline, that’s the time to start discarding layers. “Remove it and tie it around your waist. If you get cold later, you can put it back on.”

Also, keep in mind that your exercise intensity will affect how many layers you need — and how soon you need to start removing them. Runners tend to need fewer layers than walkers because they move faster and produce more body heat.

RELATED: How to Dress for Every Winter Workout

10. Drink Up

Some people don’t feel as thirsty during cold-weather workouts as they do during warmer-weather workouts, Galloway says. But you’re still losing fluids through sweat and breathing in lower temperatures. And you still need to replace those fluids by drinking water.

Sip water during your workout and switch to a sports drink, such as Gatorade, if you’re planning to exercise for 90 minutes or longer (and not fueling up with other energy gels or chews), Galloway recommends. But not overdoing it is important. No matter how much water you gulp down, your body tends to only be able to absorb three to four ounces at a time, Galloway says.

RELATED: What to Eat Before, During, and After Your Workout

Not sure how well hydrated you are? Pillarella says to pay attention to your urine. “Dark, low volume, and infrequent urination indicate that you need more fluid,” she says. Conversely, clear urine with high volume and frequency may mean you’re hydrating too much.

11. Head Into the Wind — to Start

The faster you’re moving, the higher the wind-chill factor — and your risk for hypothermia, Galloway says.

To help reduce the impact and keep you core body temp up, make sure that (if you’re performing an activity in a loop, like running, cycling, or skiing) you head into the wind at the beginning. That ensures that, on your way back, when you’re at your sweatiest and have the greatest risk of losing body heat, you aren’t fighting the wind chill as well, he says. Keep the wind at your back and wear a wind-breaking layer (see tip number two). Let it push you forward.

12. Cool Down and Then Change Out of Damp Gear 

Once you stop moving after a cold-weather workout, you’ll get chilled fast. But that doesn’t mean you don’t need to cool down. Whatever the weather, a cool-down is important after sustained exercise, Calkins says. “It helps your body eliminate exercise by-products and reduce potential muscle soreness.”

It also helps your heart take care of itself, Galloway adds. “Going straight from strenuous exercise to standing around creates stress for your heart.” He advises gradually tapering your exercise intensity during the final 5 to 10 minutes. Then, once breathing and heart rate normalize, repeat your warm-up and do some static stretching.

Then it’s time to get out of your damp workout clothes, which can suck away warmth. A warm shower and dry, clean clothes help keep that chill away.

RELATED: Should You Work Out When You’re Sick?

11 winter workout tips for exercising in cold weather

Even the most dedicated exercise enthusiast can have a hard time in winter.

Cold days and long nights make it hard to get out of bed, let alone get the body moving, but there are simple ways to get motivated when the weather outside is frightful.

The season can indeed be very disruptive to people’s exercise routines, said Jack Raglin, an exercise psychologist and professor at Indiana University School of Public Health-Bloomington.

“You can look at large-scale studies and you see this sort of wave effect where physical activity levels start to decrease as temperature goes down,” Raglin told TODAY.

“Light is also a factor,” he added. “If people live in an area where they come home and it’s already dark, that can be a physical barrier to exercise and a de-motivation.”

The goal is to remove as many obstacles as possible and make small changes that can make staying active easier until spring returns. At this time of year, exercise can also help to cope with seasonal depression.

Here are 11 tips on how to motivate yourself to stay active in the winter:

1. Seek out an exercise partner or group

When exercising alone, there is only one person you have to convince to skip a session. But by exercising with a partner or group, there’s some social pressure:

“I have to show up because they’re there, waiting for me,” Raglin said.

Exercise partners can also provide social support, camaraderie and distraction from bad weather. There’s the additional benefit of making friends and hanging out with like-minded people, he added. Even if you’re exercising at home, consider joining a live class on Zoom or on Instagram — which are great winter workout options that don’t require you to brave the cold, pandemic or not.

2. Enlist the thermostat in your cause

If the schedule calls for early workouts, program the thermostat in the morning to ensure a cozy atmosphere for waking up and place workout clothes near a heater so they’re “nice and warm,” suggested Lauren Rosella, a personal trainer at UNC REX Healthcare in Raleigh, North Carolina.

3. Make it a goal just to get to the gym

Just focus on getting dressed and showing up at the health club or in your living room in front of your laptop, nothing else. Then, it’s OK to do an abbreviated workout or leave after a few minutes. (Most people don’t.)

“Once you’re there, the problem is solved. You’re kind of committed to it,” Raglin said. “Once you’ve changed into your gear, once you’ve made the initial step, the rest of it is a lot easier.”

4. Exercise during your lunch break

Many people get frustrated when it’s dark in the morning and dark when they come home from work. The solution is to work out in the middle of the day, during the peak light hours.

If the weather is tolerable, take a long, brisk walk during lunch hour — this provides the added benefit of fresh air and a bit of nature. If there’s too much snow in the way, head to a nearby mall or shopping center for an indoor stroll.

Related

5. Focus on the mental health benefits

Many people who start exercising get frustrated when they don’t lose weight or feel fit right away. But those benefits take a while to show up, Raglin noted.

The mental health benefits, on the other hand, happen almost immediately. People feel better, less stressed and more relaxed, which may be especially important during the hectic holiday season and a time when many suffer from seasonal affective disorder.

“Feel good about feeling good,” he said, “and feel good about doing something for yourself that we know has so many benefits that so many people need.”

6. Plan ahead and anticipate

For outdoor workouts, watch the weather forecast and know what you’ll be up against the next day, whether snow or a cold blast, Raglin advised. Plan the appropriate clothing by stocking up on some workout clothes for winter and have everything ready when for wake up time: gear, gym bag and snack.

“It’s like you’re being helped along, so to speak. That can make a big difference,” he said. “If you know what you’re going to have to experience or endure, it doesn’t bother you as much.”

7. Put on exercise clothes when coming home from work

This simple goal puts people on the right path without much effort, said Brandon Alderman, an exercise psychologist and associate professor in the department of kinesiology and health at Rutgers University.

“The idea behind doing that is you’ve met your goal and it’s probably difficult to take those exercise clothes off without actually doing some form of exercise,” he said.

8. Sleep in exercise clothes

This is a more intense variation of the goal above. The advantage is being ready to go right out of bed in clothes that are warm and already in place. On the other hand, the ritual of getting into exercise clothes can be energizing, Raglin said.

“Once you start gearing up, you’re getting your head in the game,” he said. “It’s like a pre-game ritual. It’s almost like my heart starts beating faster once I begin to do that.”

9. Swim in a warm pool

If exercising in the cold just isn’t something you’re willing to do, indoor swimming can be a great cardio option. Swimming is one of the best sports for a long and healthy life. A warm indoor pool can be the perfect place for a workout when the weather outside doesn’t cooperate.

Related

10. Optimize the morning alarm

Choose a song that will get out of bed and get the heart beating faster. That’s when the race begins, so don’t hit the snooze button, Raglin cautioned.

“If you’re giving yourself a couple of options to snooze, you’re done a lot of the time,” he noted, especially when your options are work out in the cold or stay warm and cozy in bed.

11. Reconsider starting an outdoor exercise program as a New Year’s resolution

“Winter is really a bad time to do it,” Raglin said. “But unfortunately, a lot of people start January 1. It’s just a penalty on top of a penalty.”

“People have been overindulging, they feel guilty, they feel like they have to do it and then they’re starting at a time when the environment is kind of conspiring against them.”

It’s better to start with baby steps and start somewhere warm.

A. Pawlowski

A. Pawlowski is a TODAY senior contributing editor focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

How to Stay Active Outside When the Weather Gets Colder – Health Essentials from Cleveland Clinic

It’s easy to get out for a run or other form of outdoor exercise when the sun is shining and it’s nice and warm. But what about during the cold, dark and gray days of winter, when you can feel those brisk, chilled winds deep in your bones? 

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Whether you’ve been a regular outdoor runner for years or you’ve only recently started up a new exercise routine, the freezing temps and foul weather of winter pushes a lot of people indoors for the season.

But with many gyms closed or exercisers not comfortable going back thanks to the coronavirus (COVID-19) pandemic, where else can you go? With preparation, precautions and planning, it’s definitely possible to keep fit with outdoor workouts until spring returns. 

We talked to orthopedic surgeon Michael J. Scarcella, MD, about the best outdoor exercises for wintertime and how to stay safe while training in the ice and snow.

Get the right gear

The most important thing when doing, well, anything outside in colder temps is to make sure you’ve dressed appropriately. You’ll want clothes that fit you right for whatever the activity is and you’ll want to make sure that you’re prepared for the cold air.

For more active things events like running, hiking or cross-country skiing, consider layers that can be taken off and added back later, allowing you to more comfortably — and safely — balance rising body temperatures with the cold air temperatures. 

“The layer closest to your skin should be a moisture-wicking material, like lightweight polyester or polypropylene, to take moisture away from your skin to the outer layers to evaporate,” says orthopedic surgeon Dominic King, DO.

The second layer is the insulating layer, which should be wool or polyester fleece. The third, outer layer needs to be wind and rain-repellent. When exercising in the cold, King says, this third layer should be removed unless it is raining, snowing or very windy. If worn during exercise, this layer can trap sweat and not allow for proper evaporation. You can always put the top layer back on during rest times outdoors.

There are also specially made caps and winter hats made to help wick away sweat while retaining heat. Likewise, be sure to wear gloves to protect your hands and fingers. If exercising in extreme cold, consider combining gloves and mittens or a liner under your gloves.

Sporting goods stores are good sources of information for the different layers you’ll need for each activity. You can also talk to your healthcare provider about this, too, to make sure you have all the info for cold-weather layering.

Walking and running

Walking and running are the easiest of the outdoor exercises to keep up during the cold winter months as they don’t really require much in the way of extra gear or certain conditions. As long as it’s not too cold, you can pretty much put on your shoes and, with some extra preparation, hit the road. 

Just be careful about sidewalk conditions: surfaces can often be uneven which can cause injuries if you’re not paying attention. And do your best to keep to clear sidewalks as snow and ice can make things even more treacherous. 

Stretch it out

“With any movement-related activity, warm-ups and cool-downs are essential for cold weather activities,” Dr. Scarcella says. “I always recommend a dynamic warm-up, which uses movement to warm your muscles up as opposed to the more traditional static stretching which involved just holding positions.”

The dynamic stretching approach, he says, gives the body an active range of motion to warm muscles up that’s similar to the exercise you’re about to perform. This is definitely a must when running but if you’re just getting ready for a cold, winter walk, it’s not as essential. 

As for static stretching, that’s still a good practice for when you’re done with your workout. “It’s always beneficial to hold those stretches for a good period of time, from 30 seconds to about 2 minutes,” Dr. Scarcella notes. “Make sure it’s a tolerable stretch, though, and not causing pain because you want to keep that flexibility and pliability in the muscle after working out.”

Running smart

With the onset of the COVID-19 pandemic and the closing of gyms, there was a wave of new runners on the streets across the country and that could continue into the winter. Be sure you get the right shoes for running. Having ill-fitting sneakers can derail your running before it really gets started.

“If you’re new to running or not naturally a runner,” says Dr. Scarcella, “it’s best to start with a running program or consider getting enrolled in a program like ‘Run Smart,’ which is run by Cleveland Clinic, that help people with their running, their form and their program.”

Look out for overuse injuries, too, especially if you’re new to running. “Typically, we see knee- and hip-related issues,” says Dr. Scarcella. “And if you’re really ramping it up above what your body’s capable of doing, there’s a risk of stress fractures. If you’re just starting out, this can be a really disappointing setback and you always want to start out in a positive way. So be sure to start a program that fits your level of training.”

Hiking

Hiking is another exercise that, as long as the weather’s okay and you have the right gear, you can do year-round. 

Start slow and have a plan

As with running, overuse is always a risk, according to Dr. Scarcella. So don’t hike more than you can handle; start with shorter routes and work your way up. “Moderation is always good,” he says, “so start with easy, flatter climbs,”

It’s also good, then, to have a solid plan in place. “Planning a route is important not just because it’ll help you from getting lost,” Dr. Scarcella adds, “but because it’ll firm up your plans when you’re in the cold and it’ll have you spending as little time exposed to the elements as possible.”

The right footwear

Like running, you’ll want to make sure you take to the trails with the proper footwear but for different reasons. First of all, Dr. Scarcella says, be sure whatever shoes you’re wearing on your hike are waterproof. 

“If you’re hiking in winter, there’s a chance you could be hiking through snow and if your shoes aren’t waterproof, that could get your socks wet which has several consequences,” he notes. Besides being at risk for blisters, there’s a good chance of your feet becoming cold and changes in sensation which, he says, increases the risk of taking a bad step or another injury when hiking on an uneven surface. 

Cycling

Like a lot of these activities, cycling is definitely doable in the winter but your ability to pull it off regularly may vary depending on where you live and the corresponding weather. You’ll probably have an easier time of a January ride in Austin, Texas than you would in Cleveland, Ohio. 

“Be careful to stick to clear roads, especially if you’re new to cycling,” Dr. Scarcella suggests. “Obviously, it’s easy to be aware of conditions but you want to avoid riding on any roads or paths that aren’t salted or cleared.”

As with running, he says you’ll want to make sure you incorporate dynamic stretching into your warm-up routine so you can get your body warm, especially in cold weather. And be sure, like everything else, to start slow. “You probably want to start off with a pretty straight-forward ride,” he says. “Don’t go right into the hardest portion right off the bat.”

And be sure you’ve got the right gear for your body. That can make all the difference.

Knees, hips and shoes

While any of these exercises can affect your knees, hips and feet, cycling poses unique challenges in that you’re in a seated position for the duration of the exercise. This can cause issues that new cyclists may not account for when hitting the road, particularly if you have a history of knee or hip pain. 

“One trick to keep in mind is to adjust the bike’s seat height since that changes how deep your knees or hips go into flexion,” Dr. Scarcella suggests. “If you have a lot of anterior knee pain (pain in the front of your knees) the saddle is probably too low. Conversely if you have a lot of posterior knee pain (pain in the back of your knees) the saddle maybe too high.”

And if you clip your feet into your bike, consider adjusting the clip locations if you find yourself experiencing knee or ankle pain. “Experiment with what works best for you to offload any joint pain,” Dr. Scarcella advises. 

Other outdoor activities

Like the weather, what kind of activities you can enjoy will vary depending on where you live. Here are a few other outdoor exercises that you might consider this winter.

Cross-country skiing

Dynamic stretching is especially important for this exercise, Dr. Scarcells says, particularly in the core muscles. “We tend to see patellafemoral pain, shoulder impingement pain, and low back pain related to overuse or improper form” he points out. Correct form will also be important so you don’t cause yourself any unnecessary injury or strain.  Be sure not to collapse your elbows or knees inward.

Like with many of these other exercises, too, it’s important to start small and build up your endurance and duration. Given the risk of exposure, you don’t want to go too hard or far right away and find yourself stuck or struggling to get home.  

Ice skating

A popular choice all over the country, ice skating is a regular winter activity that can be done at a wide range of levels, from the laid back fun skates around rinks to more active applications like speed skating or even as part of playing hockey. 

If you’re doing it more for aerobic purposes, Dr. Scarcella advises dynamic stretching for your hips and core. He also notes that footwear is important: “Make sure your footwear fits and supports your ankles well.”

Lessons or instructions from an experienced skater aren’t a bad idea for new skaters, either, he says. And it’s important to, again, not try to do too much your first few times out. “The most common injuries we see are ankle sprain or fractures, ACL tears, labral tears of the hip, head injury, wrist injury, and lacerations” Dr. Scarcella says. “The latter 3 are typically related to falls so proper instruction and form are important to prevent these injuries.” 

Mix it up

Whatever you decide to do, Dr. Scarcella says it’s most beneficial to mix up different exercises. “If you’re not an avid devotee to any one particular form of exercise,” he says, “mixing in running with cycling or cross-training is generally better for the body. It helps prevent overuse injuries or exacerbating underlying arthritis issues for folks.”

The wonders of winter workouts

Exercising in colder temperatures offers many advantages.

Image: © amriphoto/Getty Images

Even though the temperature has dropped, this doesn’t mean you have to bring your workouts indoors.

“When it gets into the 40s and 30s, you can still enjoy your regular outside routines, like walking, running, and even cycling,” says Dr. Adam Tenforde, an assistant professor of sports medicine and rehabilitation at Harvard-affiliated Spaulding Rehabilitation Network.

Cold comfort

In some ways, winter can offer benefits you don’t get in summer. For instance, cold weather may actually improve endurance, says Dr. Tenforde. “In colder temperatures your heart doesn’t have to work as hard, you sweat less, and expend less energy, all of which means you can exercise more efficiently.”

Studies also have shown that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.

Plus, winter workouts help you get exposure to sunlight, which may help ward off seasonal affective disorder, a type of depression that some people experience during the winter months. While cold-weather exercise is safe for most people, if you have certain conditions, such as asthma or heart problems, check with your doctor to review any special precautions you need to take based on your condition or medications.

Get outside

You have to respect colder weather and make sure you’re properly prepared, just as you would with summer heat and humidity, says Dr. Tenforde. Here are some tips to stay safe and healthy while you enjoy your cold-weather workouts.

Wear layers. Dress in clothing that you can easily take off and put back on as needed. Start with a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body.

Next, add a layer of fleece or wool for insulation. (Always avoid cotton, which absorbs sweat and can make you colder.) Top this with a waterproof, breathable outer layer. “You may need to experiment to find the right combination of clothing based on your exercise intensity and comfort level,” says Dr. Tenforde.

Protect your head, hands, and feet. When it’s cold, blood flow concentrates in your body’s core to help keep you warm, which leaves your head, hands, and feet vulnerable to the cold. Wear gloves lined with wool or fleece, or add a thin pair of glove liners made of a wicking material under a pair of heavier gloves. Also, wear heavy socks and a wool cap, and protect your eyes from wind and glare with dark glasses.

Apply sunscreen. It may not feel hot, but you can still get sunburned in winter. Your risk increases if you are surrounded by snow, which can reflect sunlight. Always wear a product that blocks both types of ultraviolet rays — UVA and UVB — with at least 30 SPF, and a lip balm with sunscreen.

Stay hydrated. You are more likely to get dehydrated in cold weather because cold air tamps down thirst. While you may not need the same fluid intake as during summer, you still need to maintain the same approach to hydration. “Drink water before, during, and after your workout and pay attention to being thirsty,” says Dr. Tenforde. If you need help, set a timer on your phone or fitness tracker to remind you to drink.

Choose a safe surface. Make sure your route offers good footing and is clear and safe to navigate. Wear shoes with good traction and invest in walking poles for support and to help avoid slips and falls. “Always remember to monitor how your body feels during cold-weather exercise,” says Dr. Tenforde. “Enjoying outdoor exercise safely remains the priority.”

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6 reasons why it’s so important to exercise in winter

Have the winter blues got you feeling unmotivated?

Winter is here and it’s cold and when it’s cold it can be hard to stay motivated about your fitness!!

We tend to take on a “Snuggle up” mentality, we eat more and we do less – human hibernation! But we are not bears, we don’t need to store layers and layers of fat. And for this reason whilst our overindulgence feels good all of a sudden,  after too much couch potato time and some extra overeating…there’s need for a baggier top, we have low energy levels and loss of motivation.

Winter brings the cold, the blues and isolation.

So consider the following.

Exercise in winter can provide more benefit than exercise during the rest of the year because it specifically answers our winter body needs.

Here are the top 6 reasons to keep exercising when the temperature drops.

1. The sunshine vitamin keeps you healthy, strong and happy.

There’s a reason it’s called the sunshine vitamin. While there are a limited number of foods that can provide your body with vitamin D, the easiest source is from exposure of bare skin to sunlight.

During summer a short exposure of 10-15 minutes is plenty, but in winter, sunshine can be harder to come by, especially if you are snuggled up indoors. So that’s why it’s VERY important to get outside and get moving and smile at the sun!

Sunshine makes strong bones and muscles, looks after your skin and keeps your immune system strong. It can also boost positivity and help you feel happier!

2. Get your blood flowing and keep warm

Save electricity and an expanding waistline by heating your body up naturally with a workout. The rise in your body temperature, during a workout, has a soothing, calming effect on your body, not unlike a long soak in a warm bath or lying in front of the heater.

Yes, its cold when you first step outside, but if you layer up (daggy doesn’t matter) and get moving you will be hot within no time at all! And we mean HOT!

3.

Maintain your health during flu season

Research has shown time and again that regular exercise strengthens your immune system so it can better fight off the flu. This becomes particularly important in winter when colds and flu rear their ugly heads.

When you exercise and get your blood pumping, immune cells circulate through your body more quickly helping them seek and destroy infections. But this boost only lasts for a few hours, so exercise needs to be regular for long-term effects.

4. Beat the winter blues

Whether it’s the usual winter blues or the more serious SAD (seasonal affective disorder) putting a gloom over the colder months. A daily workout releases feel-good, de-stress brain chemicals, gives you a break from the daily grind and helps ease depression. Plus, if you combine exercise with the great outdoors you can cheer yourself up even more.

We know that after exercise, the brain releases the “feel-good” chemicals serotonin and dopamine, which can help to reduce anxiety and depression while boosting wellbeing. 45 minutes in the day could change your whole outlook on winter!

5. Take a deep breath

Being cooped up with nothing but heaters to keep the air moving means fresh air is much harder to come by in winter! Generally, the air outside is healthier then that inside so going for a walk or run outside gives your lungs a chance to detox and breathe deeply without concern for breathing in other people’s bugs. Check out our tips on meditation.

6. Avoid winter weight gain

In the colder months it is so easy to turn to comfort food, because it’s so satisfying and it makes us feel good, well for a little anyway, and then we feel guilty. It’s so easy to become a hibernating bear! No wonder it’s known as the ‘winter weight gain’ period. The average person puts on up to 4 kg. The only way to make up for those added treats is to increase the amount of exercise you’re doing and go back to healthy eating habits.

We hope we have inspired you. Getting up and out and moving with Live Life Get Active is easy. We are in the park soon and have daily live-stream workouts and on-demand workout videos ready for you now.

So if you are looking for a bit of motivation and a buddy to push you on in these winter weeks, then register today, book in and say goodbye to the hibernating bear!!!

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.

20 Indoor Workouts to Try Before Winter’s Over

Oh, the seasonal blahs. Yes, it’s true. Winter still isn’t over. There’s no daylight when your alarm clock goes off, you’ve logged more miles than you’d like to count on the dreadmill, and — duh — it’s really cold out there.

It’s no surprise that any motivation to get outdoors and work up a sweat has gone the way of the groundhog and buried itself until spring. But don’t let the season be an excuse to stray from those resolutions and lose your workout mojo.

We’ve rounded up our favorite calorie-busting workouts that can be done indoors to get through these final weeks of winter. And who knows — you might even find a workout you’ll want to do all year long.

So, the idea of wiping out on black ice or feeling the cold breeze on your face while bike riding isn’t appealing? A spin class might be just the thing for you.

One study showed that these intense indoor cycling classes burn calories, help lower blood pressure, trim fat, and strengthen bones. Interval-based rides also strengthen your butt, thighs, calves, and even the core. No helmet necessary.

It’s never too early to dig out your swimsuit. Head to your gym or community center’s indoor pool to get in some solid swims before summer.

According to the Centers for Disease Control and Prevention, just a few laps of this low impact exercise daily improves overall health and reduces the risk for chronic diseases. Plus, water’s buoyancy lets people with sore joints or muscles exercise far longer in water.

No need to venture outside, and no gym required for these bodyweight exercises. All you need is the resistance of your own body weight to improve strength and endurance.

Or, try using resistance bands for high intensity supersets. You’ll get your heart pumping, plus resistance, without heavy equipment taking up space.

An indoor rock climbing wall, that is. This non-traditional cardio workout really hits the mark for those who want to exercise their mental strength too.

But it’s about physical prowess as well. A research review showed that scaling indoor walls significantly increases hand grip strength and leg power. It also makes you more efficient at doing push-ups, pull-ups, and vertical jumps.

Cue bragging rights once you’ve reached the top!

Ice skating isn’t just for kids. If it’s too cold to comfortably skate on the nearest outdoor pound, head to your local indoor rink to carve up the ice.

Aside from being super fun, skating tones the legs, core, and butt, along with smaller, stabilizing muscles that assist with balance and coordination.

According to the University of Rochester Medical Center, at a moderate pace, ice skating also burns about 500 calories per hour (and that’s not counting bonus points for jumps and spins!).

Though barre-based workouts hit the U.S. in the ’70s, it wasn’t until the past few years that they skyrocketed in popularity — and with good reason. Their ballet-inspired moves combine elements of yoga, Pilates, and weight training to lengthen and tone muscles.

While the moves generally use just your body weight and the barre, you’ll be surprised at just how challenging the classes can be.

No barre classes nearby? Try this 15-minute workout at home or follow along with a streaming video (just substitute a chair for the barre).

Still looking to kick-start those fitness goals? A boot camp workout might be the right fit. Inspired by military training, these booty-busting sessions combine strength training moves with high intensity cardio to deliver a serious full-body workout.

While many boot camps are conducted at local parks or track fields, some have indoor options, particularly in the winter. Before committing to a longer series, consider test-driving a boot camp-inspired class at your local gym or community center first.

Make like Rocky and get to a kick-butt boxing class. A few rounds in the ring provide a full-body workout as you duck, block, and throw punches.

The winning card: Technique is more important than experience, so it’s OK to be a newbie.

Yoga puts both your mind and body through a workout. According to the National Center for Complementary and Integrative Health, yoga reduces stress, anxiety, fatigue, and improves strength and flexibility through various asanas (or poses).

It’s also an ideal indoor cross-training activity for more cardio-intense activities like running. Plus, there’s a style to suit just about anyone — from the novice to the experienced yogi.

What looks like martial arts in slo-mo is actually a low impact exercise with its roots in ancient China. Tai chi combines slow movements with deep breathing techniques. It’s especially good for getting your mind back into alignment.

Tai chi has a lot to offer in one gently flowing package. According to the National Center for Complementary and Integrative Health, it can improve cardiovascular health, reduces stress and anxiety, ease back pain, and improve balance.

Get started at a class or streaming vid to learn proper forms before you try to practice on your own.

If you want to define your core and increase flexibility, Pilates is one way to do it. Its moves, which can be modified to fit any fitness level, are designed to condition your body (with an emphasis on your core) and improve balance.

Get started with these basic Pilates moves like kicks, leg stretches, and pulls.

Feeling a little more adventurous? Take your Pilates mat skills to the Reformer, a machine that will really put your strength, balance, and coordination to the test.

Unleash the kid in you and hop onto the nearest trampoline. This bouncy childhood favorite is a fitness craze, and not just because it’s super fun.

One study showed that jumping on a trampoline 3 times per week improves strength and aerobic capacity, making you fitter for whatever other workouts you want to try.

And thanks to the trampoline’s low impact cushioning, your joints are protected as you jump up and down. Try a local trampoline class, or visit a trampoline park to bust an aerial move.

This gym class staple is polarizing, we know. You either love it or hate it, but you can’t argue that it’s a good way to get moving with a group of friends who don’t have it out for you.

Dodgeball delivers a surprisingly good cardio workout, letting your body move in all planes of motion as you duck and fly over your opponent’s strikes.

After a few vigorous games, you might find yourself more sore than expected — but hopefully not from a ball to the forehead (ouch!). Use a soft ball and take it easy on your opponents to prevent injuries.

If you haven’t tried plyometrics, get ready for an intense workout with seemingly simple moves. According to a research review, plyometric workouts incorporate explosive movements like tuck jumps, jumping jacks, and single-leg hops to improve cardio endurance, agility, and strength.

Just remember: Our bodies adapt to challenging workouts faster than you’d think, so be sure to keep switching up your plyo routine.

No need to wait until summer to make like Mike (or LeBron). According to the University of Rochester Medical Center, engaging in a game of indoor hoops can burn nearly 600 calories per hour.

One study showed that running full-court can also improve your athletic endurance, not to mention your balance and coordination, as you play hard and put up some shots.

And while a full-on 5 vs. 5 game is always fun, you only need one other person to get the stakes up (and earn those bragging rights). What’s not to love?

Don’t relegate soccer to a warm weather-only sport. When it’s too cold to get outdoors, indoor soccer is a solid option for kicking out your frustrations and working up a sweat.

And the benefits are worth it: Soccer is really good cardio, plus some sneaky core work with every pass, shot, and corner kick. A research review showed that the world’s favorite sport can also improve oxygen uptake (a measure of cardiovascular fitness). Score!

It’s a full-body workout, a stress reducer, a self-defense class, and a flexibility workshop all in one. No, this isn’t a magic pill. It’s the power of kickboxing.

Combining karate-style kicking with boxing punches, kickboxing brings the best of both worlds to give your upper and lower body a kick-ass workout.

One study showed that just 5 weeks of kickboxing classes 3 times per week builds upper body muscle strength, aerobic conditioning, flexibility, speed, and agility. In other words, this workout packs a real punch (or kick).

YouTube is full of killer kickboxing workouts too.

According to the University of Rochester Medical Center, kickboxing also burns about 720 calories an hour for excellent weight loss potential. And if you’re ever in a situation where you need to throw a punch or two, kickboxing’s got you covered.

Who knew swinging cast iron could reap such huge benefits in so little time? If you want to combine strength training and cardio workouts into one effective, calorie-blasting workout, pick up a kettlebell.

A 2012 study showed that swinging a kettlebell improves muscle strength and endurance.

Ready to get saved by the bell? Check out this full-body kettlebell workout for any fitness level to get you started.

Turns out those rowers at the gym are onto something. Row, row, row your boat (or rowing machine), and you’ll squeeze aerobic and resistance training into one efficient workout, according to a 2013 study.

Each stroke combines a leg press, a dead lift, and a row (how’s that for a full-body workout?). And though you’re stationary, since all the muscles are working at once, your heart rate shoots up just as fast.

The resistance is created by how hard you push or pull, so the intensity level is up to you. Not up for rowing solo? Join a crew, or a rowing class at your local gym.

Check out these tips on the right way to use a rowing machine to help you get adjusted when you first start.

Using your own body weight to perform challenging moves, all while suspended from different angles? Welcome to TRX.

A favorite among Navy SEALs, the portable suspension trainer works the whole body, including the core, and it does it all while you battle against gravity.

Exercises can be modified depending on your fitness level, making it a worthwhile workout. If you’re not ready to purchase your own TRX system, check out local gyms for TRX classes and trainers.

A little nip in the air is no reason to abandon your workout routine. Once winter sets in, just take your training session inside (with a mask during COVID-19, of course!).

You’ve got tons of options at your local gym or at home to tone your muscles and increase your aerobic stamina. Find the workout that suits you best, gather the equipment you need, and get ready to sweat through the cold season.

90,000: Alexey Vasilenko :: “LIVE!

It’s still November on the calendar, but it’s getting colder every day. It’s time to think about how to continue your fitness workout outdoors in winter. Let’s talk about this.

Fitness training outdoors is fresh air, nature and a lot of positive emotions. This is a great way to boost your immune system. But if summer jogging in the park, rollerblading and cycling is a natural thing, in the cold season many people get lost: is it worth continuing to do fitness outside in winter? And if so, how exactly?

Start your fitness workout, as always, with a warm-up. Moreover, it is better to warm up in a warm room (muscles will get less stress), but not in such a way as to sweat – you should not go outside in damp clothes. If you are doing workout and the training area is far away, then it would be good to run to it so that the muscles do not cool down. As a warm-up, short approaches for squats, push-ups (2-3 sets of 15-20 times) are suitable. Various circular movements, hand swings will be useful for the joints. Spend 10-15 minutes warming up: you will warm up, but not get wet.

Take a small thermos of tea with you. The drinking regimen during outdoor fitness workouts in winter is just as important as it is in summer. Drink as usual: 150-200 ml every 15-20 minutes. Better not cold water from a plastic bottle, but tea with lemon, honey and ginger from a thermos. It is a warming and at the same time tonic drink.

Skip the workout if it is below -15 degrees outside. As you know, nature does not have bad weather.But there is a temperature at which you should not exercise. At -15 and below, the potential harm from training (the likelihood of getting sick) will be greater than the potential benefit – all the bonuses that you can get from it.

Inhale through your nose, exhale through your nose or mouth. This is a general recommendation, whichever fitness workout you choose for outdoor activities in winter. Note: If breathing out through your nose becomes difficult for you, you may have overdid it with the exertion.

Choose the right clothes. Whichever type of outdoor activity you choose, dress so that you are cold while standing (when you are doing nothing). As soon as you start to actively move, the body will warm up and you will feel warm. Don’t forget a hat and gloves, as well as something to protect your face from frost (in low temperatures).

Dress in layers. The lowest (inner) layer of the garment must be moisture-wicking. Stock up on a set of thermal underwear.The middle layer should keep warm. And the upper one – to protect from snow and rain. For fitness training outdoors in winter, you need comfortable clothes that do not hinder your movements, and preferably bright ones. Let it cheer you up and let it be seen from afar. It makes sense to think about doing fitness in a jumpsuit, rather than a jacket and trousers, so that the body always remains closed from the cold, protected. Don’t overdo it with layers.

Rules for conducting the most popular fitness workouts outdoors in winter

Jogging. Remember to dress in layers and pay special attention to shoes. The sole of the sneaker should retain its cushioning qualities in the cold and not harden. At its junction with the upper part, the shoes should not get wet. Let me remind you that for fitness workouts outside in winter, you cannot use the same pair as in the gym. When planning your jogging route, try to run the final leg in the direction of the wind. This way you will not be choked with cold air.

Workout. This is a powerful trend now! More and more people take to the streets, exercise on horizontal bars, parallel bars, perform exercises with their own body weight (basic in workout – squats, push-ups from the ground, pull-ups, push-ups on the uneven bars). It is still better to start working out (as, by the way, running) in the summer. And in winter, it remains to keep fit and dream of improving results for the next year.

From the above, you can make an excellent plan circuit training .For example, run 1 circle, then do 2-3 series of squats, pull-ups and both types of push-ups without stopping. Perform each exercise 15-20 times, finish everything with a plank (hands do not have to be placed on the snow, the lower crossbar of the wall bars or any other low support will do). And then run again.

Nordic Walking (walking with poles). If you are lazy to run, and the nearest horizontal bar three kilometers away is your workout! This type of street workout has been around for 40 years and its effectiveness is beyond question.During such exercises, you load not only the lower part of the body (if you choose an area with ups and downs as a route, it will be just perfect), but also the upper one – due to the fact that you actively work with your hands. A sense of balance, coordination and posture are trained (with the correct length of the sticks). This type of training is also suitable for people with joint problems and diseases, those who are unable to run for health reasons.

It is important to complete your fitness workout outdoors in winter on time.One of the first signs that it is time to end it is hypothermia of the body, during which you begin to think worse, feel chills, fatigue. The extreme manifestation of hypothermia is loss of consciousness. I hope it won’t come to this with you and me.

Complete the fitness workout correctly. Immediately after it, you need to go into a warm room (return home) and change into something dry. You can drink hot tea to keep warm. The final stretch (stretching the muscles) is also best done in a warm place.

Enjoy your winter fitness classes!

90,000 Winter fitness. How to do sports on the street in frost

Increased fatigue, short daylight hours, chilly weather – all these factors force us to stay at home more often in winter. The time for long walks with friends is spent sitting in a cafe. Conversations are accompanied by several cups of hot drinks and delicious food. And so on for three months.

As a result, when you try to fit into your favorite dress or jeans in the spring, it turns out that it’s time to lose weight.However, there is no need to wait for spring. In winter, the season for jogging and group activities in nature does not end. As experts in the field of a healthy lifestyle told Life, it is useful and even necessary to go in for sports in the open air in winter.

It not only improves mood, but also strengthens the immune system. Skiing, snowboarding, ice skating, snowballing are the most traditional types of winter fitness. When skiing, all muscle groups are involved, and ice skating can burn up to 500 calories.By the way, cross-country skiing is in trend this winter. In addition, lately more and more people do not hesitate to study alone or in groups on the street.

– There are advantages to outdoor activities in winter: the body spends more energy and consumes more calories, which means that you will lose weight much faster. In addition, thoughts are cleared of frosty air. Skis provide excellent cardio and muscle training, develop balance and coordination, and calories are spent 10-15% more than running.But if you give preference to running, and besides, you are a beginner, then you need to be vigilant: the ligaments are quite weak, and the relief at this time of year is ambiguous. It is better to conduct the first trainings with a trainer. He will put on the running technique and tell about all the nuances of winter training, – Anton Feoktistov, co-founder and ideologist of Pro Trener, told Life about the peculiarities of winter sports.

An important feature of winter outdoor exercises is that they are great for almost everyone.However, there are also limitations. If a person has problems with the cardiovascular system or has any diseases due to which he does not tolerate the cold well, then it is better to consult a doctor before class.

– The beauty of winter fitness lies in the fact that exercise is designed for people with different levels of physical activity. Anyone can go outside alone or with friends, do simple exercises. More and more students and businessmen, young mothers and housewives are choosing this way of rest.Pleasant fatigue, the opportunity to say to myself “I did it”, excellent muscle tone, positive emotional charge, deep sleep, good appetite – all this will bring winter fitness classes, – Tamara Danilyuk, founder of the “Fitness Gum” project, told Life.

But in order to benefit the body, you should follow a few simple rules. In order not to get sick, you should not go in for sports on the street through force. On Tamara’s advice, if after class you feel unwell, it is better to lie down at home for a couple of days and let the body recover.And beginners should not overwork at all, but gradually increase the load.

– First of all, I want to say that you should not arrange street workouts if it is -15 on the street. The rest of the time, it is better to do it in the morning. Many people forget, but before starting each workout, you must definitely stretch your muscles. And do not forget about gloves even in relatively warm weather: they will protect the skin from damage and prevent it from slipping off the horizontal bar. During breaks, you can drink warm water or fruit tea, after pouring it into a thermos.Well, after training, you should go home, and not take a walk. Don’t forget to take a warm shower and change into dry clothes, the fitness expert advises.

It is also necessary to go in for sports outdoors in the right clothes, which will allow you to enjoy your workout, and not later earn a cold. Anton Feoktistov told Life what clothes should be worn at different temperatures.

– At temperatures from +5 to 0, you can put on light thermal underwear and a tracksuit, add a vest upstairs.If the thermometer has dropped below zero (to -5), then you should already be insulated with thermal underwear and a ski suit. From –5 to –10 degrees we add a light vest to the previous set, and if you are afraid of freezing – warm thermal underwear. Warm gloves are also required here. At -10, you must wear warm thermal underwear and a ski suit made of windproof, but breathable fabric, Anton Feoktistov recommends.

As for shoes, Tamara Danilyuk advises to wear sneakers with good grip for training.According to her, at sub-zero temperatures, it is not so important what surface the training is on – it will be slippery everywhere. Therefore, sports shoes for winter training should be chosen with a pronounced tread.

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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 in order 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 are not only good for you, they are great aerobic workouts that burn fat well, but they are also a lot of fun. If you have 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 do, 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 is the season of colds

If you are sick, wait for 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 lowered, 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 training. ”

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. Exercising 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 the body 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 going to 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’s 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 more often than not, 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 move to active training.

Do not forget to observe 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 would be useful to purchase thermal underwear

It is important to choose it correctly, 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 two-layer combination linen, 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?

How to do sports in the winter outdoors and in the gym

When it’s still a long way from vacation, it’s cold outside and little sun, on weekends everything is conducive to lying in bed longer. Coming home from work on weekdays, I want to quickly get settled in front of the TV.

It is not surprising that we regard the surging melancholy and a couple of kilograms gained during the cold season as something inevitable. However, these problems can be avoided by playing sports in the winter!

Why go in for sports in winter

Immunity, general well-being and even mood depend on how active we are. Unfortunately, in winter we move less by definition.

Since cold weather, precipitation, slush and snow porridge on the sidewalks interfere with walks, cardio training and yoga are especially relevant in winter.

If the cold does not frighten you, skating or skiing, winter workout and even playing snowballs are suitable as winter loads – everyone chooses for himself. It is not important which movements to make – it is important to move in principle.

How to do sports in the hall

Winter training is not much different from those at other times of the year. However, it is better if they are more saturated – this will spur metabolism. The optimal time for classes is 20-30 minutes two to three times a week.

In winter, cardio workouts are especially useful, aimed at regulating the work of the cardiovascular system. – for example, exercising regularly on a stationary bike or treadmill.

When you are in the gym, take more time to warm up, because in winter the muscles take longer to warm up. But the body cools down faster, so stretching exercises are of particular relevance.

At the beginning of your workout, stretching will warm up and relax your muscles. At the end of the session, stretching improves circulation by removing waste products from the muscles and preventing post-workout pain.

In winter, the muscles are less elastic, poorly stretched. Yoga classes will help to cope with this. Yoga also improves digestion and prevents the accumulation of toxins, boosts immunity and energizes.

How to do sports on the street

So that winter training is only beneficial and does not turn into a bunch of problems, it is worth adhering to simple rules:

Dress properly

Clothing should be warm and free of movement. Ideal: layering.”One hundred clothes” made of thermoregulatory materials not only retain heat well, but also allow you to remove excess as soon as you warm up.

Take your time

If sport is not yet your way of life, but you are striving for it, you need to start training gradually. Sharp loads can provoke an exacerbation of chronic diseases and turn into severe stress for the body. Gradually increase your aerobic activity – for example, walking more and more distances on a treadmill every day.

Don’t overdo it

By asking yourself an unfamiliar load, you run the risk of sweating a lot – and, therefore, overcooling as soon as you finish the exercises. In this case, you are practically guaranteed a cold.

Don’t forget to warm up your muscles!

Choose the Right Shoes

For running on snowy trails, a shoe with a water-repellent sole and good traction is best.

Breathe Right

Inhale through your nose. so that the air has time to warm up before it enters the lower respiratory tract.This simple rule will save you from colds. At the same time, try to exhale through your mouth without letting your throat dry out.

Consider weather conditions

Do not jog in the fresh air if the thermometer drops to -15. In thaw and ice, instead of splashing in puddles or risking stretching out on a slippery sidewalk, it is better to go to the gym.

Don’t forget to drink

Drinking in winter is no less important than in the warm season. During exercise, the body loses water through sweat, so the water balance must be restored.Take care of this with your outdoor jogging or skiing trip. It is better if you take warm tea with you in a thermos than, when heated up, drink a sip or two of ice water.

End the workout correctly

Back home from your outdoor workout, change into dry clothes, drink hot tea, and warm up your final stretch (a series of stretching exercises).

Features of winter workout

For winter activities outdoors, you must adhere to the same rules as for winter sports:

• dress for the weather,
• breathe correctly;
• Be sure to warm up well before exercising.

The horizontal bar may need to be cleaned of snow and ice.

However, there are special rules regarding winter street gymnastics on the horizontal bar:

• Training should be as dynamic as possible: when doing static exercises, the muscles will quickly cool down and they will begin to contract.
• Before starting the pull-ups, make sure your lower back is not exposed during the exercise.
• If you feel yourself getting cold, do some jumping lunges.
• Be careful: in cold weather my hands can slip off the horizontal bar much faster.
• Exercise with gloves to ensure a comfortable grip and prevent hypothermia.
• The horizontal bar may need to be cleared of ice and snow. Bring something with you to clean the horizontal bar – for example, a special spatula that motorists use to clean the glass from ice.

What you definitely shouldn’t do on the street in winter

Wherever you train – outdoors, in the gym, or at home – be sure to listen to your feelings.Never exercise by force – you may get sick, and the body is trying to tell you that it needs to take a nap.

At the same time, try not to follow the lead of your own laziness: if you are already out on the street, persuade yourself to start training. Very soon you will warm up, and the body will thank you for the exertion.
After finishing your workout, immediately go home and change. Even if you planned to go for a walk after your workout, you shouldn’t go for a walk in wet clothes.

Find like-minded people, share your successes and support each other.

Be healthy!

90,000 Winter fitness features: how to train properly in winter

Successful life directly depends on inner harmony. Embodiment will help you learn to live more consciously, control your body, and at the same time your consciousness. We will tell you what it is.

Nina Kolomiytseva @ 108org, Certified Specialist
International Yoga Alliance,
Founder of the Cultural Organization 108

“It is impossible to successfully do what you love if you yourself do not believe that you deserve better.If people around you convince you that you cannot have what you want, and you succumb to them, then the child inside you loses faith in himself and gives up. And then you go back to learning to love yourself. ”- Louise Hay

With this wise quote, I would like to start a story about what embodiment or bodily practices are, how they can be useful to you in life and what happens when we forbid ourselves to bodily expression.

What is embodiment

First, I want to warn you right away that we are not going to talk only about practices and exercises right now.We will talk about what each of us was familiar with from childhood, but which we eventually forgot thanks to public order and the charter.

Secondly, I want you to treat this information as a very applied and really working tool in order to restore contact between mind and body.

Third, as you can imagine, the body and mind actually exist as a single whole. And if not for all social conventions, human life would be much more pleasant and fulfilling: we would not have problems with stress, there would be no mutual hostility.Why, many wars and conflicts on a global scale could have been prevented if our ego did not sound louder than the spiritual self, which connects all three substances – body, mind and emotions – into a single system.

Embodiment is, according to several scientists and researchers, incarnation in the body, or the process of harmonious fusion of mind and body. The easiest way to learn to fully feel yourself in the body and perceive the world around you is full-fledged deep relaxation.

What is this close contact and a strong connection between body and mind for

All spheres of life require us to use vital energy – a resource that is quite real and can be designated as the desire and ability to engage in vigorous activity. It is the energy that allows us to develop in different directions: mental, emotional, physical and spiritual. It also makes it possible to work and receive material benefits for this, which in the future can be invested in anything to achieve the desired result (standard of living, for example).If a person does not contain all these energy “currencies” in harmony, then it is difficult for him to invest these resources in more applied and visible results.

In addition, due to the balance of energies in the body, a person is able to effectively deal with stress and restore his condition quickly enough so as not to suppress his work and life activity. Also, this ability to maintain balance makes us less vulnerable to various diseases. More than half of illnesses are of a psychosomatic nature, and stress is their main source.

The ability to mobilize strength and energy and direct it in the right direction can increase efficiency and significantly increase the productivity of work, while using energy wisely, without exhausting oneself.

How to achieve such high efficiency and where does the embodiment

A successful life directly depends on our inner harmony. And the practice of embodiment is the key to developing full involvement, a state where we direct vital energy (all its types) to one thing.

Full involvement involves all sources of energy, and therefore you need to develop your skill through regular practice. This will “build” your energy muscles.

What simple embodiment practices can help you achieve your developed energy potential

1. Conscious walking.

If you live in a metropolis, then you probably lack a healing contact with the energy of all living things that nature feeds us. In order to somehow rectify the situation and at the same time engage the body, connecting it to the mind with the help of sensations, you can practice walking barefoot on different surfaces.

Even if there is no way to go out into the forest or garden (which will definitely be a more useful alternative), you can slowly walk around the apartment with your eyes closed, consciously taking each step. Feel the texture of the flooring through your feet, gradually lower your foot to the floor, analyze your feelings and reactions to different materials. You can practice only 5-10 minutes a day. In the morning and in the evening. But soon you will notice how your stress levels begin to decrease.

2. Yoga, dance practices, ecstatic dance or just dancing.

These practices will allow you to learn to feel your body and control it in the moment – here and now. With the help of these practices, you can develop the ability to consciously move and concentrate on it. And also to feel those parts of the body that are rarely amenable to training in everyday life: tension and relaxation.

3. Breathing in a square.

The practice of mindful breathing, which allows you to learn not to react to temporary stress and to achieve a high level of self-regulation by controlling one of the most important systems in our body.

During practice, the breathing process is divided into 4 blocks: inhale, hold, exhale, hold. Each of the blocks lasts 4 counts, that is, an equal amount of time. You can practice the practice anywhere and at any time: it is enough to set aside 10 minutes for yourself so that no one distracts you (even in a traffic jam, you can afford to practice such breathing).

Thanks to this type of breathing, you learn to control the increase in stress and become more resistant to stimuli, you develop your alertness and increase your ability to act quickly, but reasonably.

Why did we remember the inner child at the beginning of article

Because children begin to learn about the world precisely through their body and sensations. They don’t read reviews on the Internet, they don’t look for scientific articles about the quality of the grass on the lawn – they go and touch the grass, analyzing their sensations from contact, not the experience of other people. This property is lost with age, but it is worth remembering that thanks to personal contact with the world and feeling it through the body, we get the most complete picture about it, undistorted and unlimited by our logical thinking.90,000 Fitness clubs warned about the closure of 70% of market participants by February due to the actions of regional authorities and fines Editorial articles

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90,000 Outdoor Activities in Winter: Scandinavian Walking, Cross-Country Skiing and Running in detail | Fitness

In the conditions of a modern metropolis, when life passes between home and work, we do not have enough time to stay in the fresh air.Especially now, when, for well-known reasons, many are forced to work remotely. How and what to motivate ourselves for outdoor activity, we asked our trainers.

The onset of cold weather is not a reason to stop training. The right workout and equipment will help make your stay on the street comfortable and, importantly, rewarding.

Allocating time for outdoor activities is important and necessary for many reasons, here are just a few of them:

• A picture that changes before your eyes has a good effect on the psycho-emotional state, reduces the level of stress.
• The oxygen content in the frosty air is higher.
• Low temperature adds a hardening effect.
• The quality of sleep is improved, which means that recovery is faster and better, and energy is increased.
• The natural environment restores the ability for focused attention and, as a result, improves concentration and performance levels.
• During training, blood flow and respiration are activated, the lungs receive an incentive to work, and metabolic processes are accelerated.

Cross-country skiing is a traditional type of physical activity in winter. Recently, Scandinavian walking is no less popular – winter does not always spoil us with snow. In both cases, there is no such load on the musculoskeletal system, as when running, which makes them as accessible as possible for people of different ages and levels of physical fitness.

Nordic Walking, or Scandinavian walking

Text: Vsevolod Bubnov

The most “healthy” and shown to absolutely everyone type of activity, Nordic walking does not involve shock loading and is suitable even for those who, for various reasons, cannot exercise in the gym …In many countries, Nordic walking is used as a method of rehabilitation after injuries of the musculoskeletal system. The involvement of a large number of muscles (up to 90%) makes it a versatile exercise machine. It also has a good effect on the cardiovascular and respiratory systems of the body due to the connection of the upper arm of the limbs (the pulse increases by 10-15% compared to normal walking, which, in turn, has a positive effect on the heart muscle, making it work more economical).

EQUIPMENT

Nordic walking does not require special equipment, any sports shoes, sneakers, trekking boots are suitable here – it depends on the surface on which the training takes place.With clothes, too, no difficulties: comfortable sportswear for the weather. It is important to remember about the principle of layering in the cold season and anatomical cut in the warm season, this will help to avoid chafing.

HOW TO CHOOSE STICKS

There is a huge number of sticks on the market now, and it is quite difficult for a beginner to navigate. I would recommend not to skimp on them, preferring carbon options: they are much lighter and, unlike metal counterparts, do not emit a sound when in contact with the ground.The more carbon, the lighter and stronger they are, which means they are easier to carry.

Another important criterion is the size of the sticks. They can be selected by mathematical calculations: your height multiplied by 0.7 is the average option, but as you train, they can be “lengthened” to increase the load on the upper body. A practical method can be used: bend the arm at the elbow joint at 90 ° C and press it against the body – the length of the sticks should be equal to the distance from the floor to the forearm.

Sticks are collapsible and solid. Each of the types has pluses and minuses. A solid stick has a higher stiffness, which means that all the efforts made will go to repulsion; of the minuses – they are inconvenient to transport, for example, in luggage. In my opinion, high-quality prefabricated poles are more versatile, but at a price they can be more expensive than solid ones.

WHERE TO DO

The ideal sites for Nordic walking are parks with clean fresh air and soft dirt paths, where you can fully feel the degree of stress on all the muscles of your body, pushing your body forward with amplitude and actively loading your legs.And if you move along relief terrain, then the degree of load will pleasantly surprise you.

The Scandinavian walking technique is simple, but has a number of important nuances. At the initial stage, I would recommend working out with a trainer who will deliver it to you. The effectiveness of the training depends on the correct execution of the movements, which can reach 50%, which, in turn, will affect the final result. Train with pleasure, train with World Class!

Cross-country skiing

Text: Ilya Mashkov

Cross-country skiing is perhaps the most popular winter activity in central and northern Russia.This is primarily facilitated by the weather and, secondly, by the load itself. Skiing is the best way to organize memorable and multifunctional physical activity during the cold period. There are absolutely no restrictions for cross-country skiing – the training is suitable for people of different ages and almost any level of physical fitness. The load can vary from a pleasant light walk to a serious aerobic workout. All major muscle groups are involved. The cardiovascular and respiratory systems are perfectly involved.Add to this the benefits of being outdoors and beautiful landscapes, and cross-country skiing will become your undoubted favorite, not without reason they are considered one of the most attractive types of winter recreation.

EQUIPMENT

Outfit is the main part of the program, the comfort and duration of the workout depends on it. Clothing solves issues of thermoregulation, ventilation, moisture removal and your well-being. Therefore, “grandmother’s” woolen socks, sweaters and the like can be safely left for other occasions.Of course, time-tested warm clothes will keep you warm, but they will not be suitable for training at all due to the lack of a moisture-wicking and thermoregulatory effect.

The basic principle of winter clothing is multilayer, or “cabbage”, in which each layer performs its function, and all together do not hinder movement and do not allow you to freeze.

So, layers:

• Body layer: moisture-wicking thermal underwear. For severe frost – with Gore WindStopper fabric (protective membrane) on the front.The same goes for cowards.
• Warm-up suit with windproof material on the front and, for example, fleece on the back (to wick moisture away). You can put on a vest on top – for colder conditions.
• The cap should sit tightly on the head and cover the ears, and the cervical region can be insulated with a buff.

WHERE TO DO

There are a lot of ski slopes in Moscow and the Moscow region. The World Class Outdoor team chose Meshchersky Park and Odintsovsky Park of Culture, Sports and Recreation named after V.I.Larisa Lazutina. For personal trainings, a place for training is selected based on the client’s preferences and opportunities for a pleasant track.

All tracks are prepared with a special technique that takes into account two styles: skate and classic.

What do you need to know? Meshchersky Park is not fully illuminated, only 5-7 km. It has a rental service where you can change clothes, free parking, and toilet rooms along the highway. The track is suitable for both beginners and advanced athletes.Odintsovo: the main track is fully illuminated, there is a free changing room with a shower, parking. Suitable for intermediate and advanced levels, during the lit hours of the day and the beginner will find where to ride.

HOW TO CHOOSE SKI

There are two styles of skiing: skate and classic. There is an opinion that the classic move is easier to learn, which is why children in sports clubs start with it. This is partly true, but not quite. The classic, built on the biomechanics of the movement of our body, that is, close to natural walking, is easier only for a walk.But if you use professional skis and terrain, the classic move will be as dynamic and functional as the skate.

• Classic skis are softer and longer. We select them at the rate of + 20-30 cm to your height. For children, it is enough for an outstretched arm up. In order not to suffer with the ointment and at the same time the ski did not slip back when pushing off, choose skis with a notch or a more advanced option – with a camus.
• Skis are shorter and stiffer. We select them on the basis of + 5–20 cm in height.For the first lessons, you can choose a shorter option, it will be easier to handle them.

If you are determined to do cross-country skiing and enjoy it, I advise you not to chase the cheap options and buy them in a specialized store.

For the selection of boots, first of all, you should decide on the style of riding, since they are very different from each other. Skate boots are taller due to the ankle support cuff, the outsole is stiff.Boots for the classics are lower, the sole is softer, which will allow you to work more actively with the ankle joint, and this is a necessary condition for the classic style. There are also universal models – combi. They are designed for riding in two styles and in their functions they are a cross between the first and second options. But in order to fully enjoy skiing, I recommend having two pairs: a skate and a classic. Also, boots vary in warmth. When buying, I recommend trying on boots with thermal socks, in which you plan to ride.Skates should fit tighter, while the classic model may be slightly looser. Since each manufacturer has their own last, try on several models to determine the one in which you are most comfortable.

We select sticks based on our height. Classic: height minus 20-30 cm; ridge: height minus 15–20 cm. Modern poles are made from different materials: aluminum, fiberglass, carbon fiber. The differences are reflected in weight, push-off performance and, of course, price.Pay particular attention to the handles, lanyard and feet. For a comfortable ride, I recommend taking a cork handle and a trap system. A loop lanyard is suitable for walking. Legs are important when choosing trails and their preparation: wider paws are better for off-road; on prepared hard tracks – small.

Running in winter

Text: Sergei Butkevicius

Those who could not imagine themselves without running in the warm season should not be limited in cold weather. Therefore, if with the onset of cold weather you abandoned this beautiful type of dynamic meditation, it is time to correct it.First of all, I would like to emphasize the huge number of advantages from running in winter frosts, which will produce positive changes in the general functional state of the body: the heart works better, blood pressure stabilizes and blood circulation improves; the respiratory muscles are strengthened; the muscles of the lower extremities and the cortex are actively working; the metabolic process is accelerated; the body’s resistance to various diseases increases; mood improves. In other words, running in the cold is very useful for both the physical and psycho-emotional state of a person.Of course, there are nuances in it that should be taken into account, namely:

• Training should be started gradually, increasing the load over time.
• Breathing will be different: inhale through the nose, and exhale through the mouth, so that the air, when it enters the body, has time to warm up to the required temperature before it enters the lungs – then you will not be afraid of any sore throats and pneumonia.
• Better to run up to 20 ^o From frost and in the right equipment.
• Change clothes immediately after jogging so as not to cause hypothermia.

EQUIPMENT

As with other types of winter outdoor activities, a runner’s outfit should be built on the principle of layering: the base layer, the first (windbreaker or vest) and the second (jacket) layers. As a base layer for winter, you should use insulated thermal underwear with good moisture management and thermoregulation (made from special synthetic fabrics), as well as top layers that will protect the body from precipitation and wind, but will not hinder movement. Since in winter in our latitudes the daylight hours last very little, it is better to buy clothes that are bright and always with reflective inserts – this is your safety! Protect the head with a tightly fitting and warm hat or balaclava; face and neck – with a balaclava, buff or scarf; do not forget to put on gloves on our hands, preferably special, sports ones.In severe frosts (below -25 ^o C), only trained athletes should do it.

WHERE TO DO

Finding places to run is no problem. Among the available are city streets, parks, a stadium, arena, gym. For those who like to run in nature – the nearest forest or field. Ideally, choose a soil so that the stress on the joints is minimal. This is in the absence of snow, of course. In any case, for running in winter, you should choose trail shoes with good tread, flexible soles and a warm upper, or running shoes with a moisture-resistant Gore-Tex membrane.

The outdoor training schedule, which, by the way, can be found on the website outdoor.worldclass.ru, contains the entire list of activities and the exact schedule.

Be healthy, take care of yourself and spend more time outdoors! During a pandemic, this is especially valuable and important. Bright blush, great mood, physical and mental health will be your reward for all your efforts.