Tips for exercising outside during the cold season

Spend more time warming up

As with a car, during the cold season, the body takes longer to warm up. Neglecting the warm-up can lead to injury, as it will serve as a blow to the muscles, tendons, ligaments and joints. Therefore, warm up for a long time. You should feel warmth throughout your body.

Don’t forget the “hitch”

Warming up, stretching, or simply “cooling down” is just as important as warming up at the beginning of a workout. When you finish your workout, take time to stretch before moving into the heat so your muscles don’t get stiff. In autumn and winter, they cool very quickly, so any by-products from their contraction cannot be removed from the bloodstream in time. This leads to painful muscle spasms and even injuries. So be sure to do stretching exercises!

Think over the equipment

It goes without saying that training in the cold requires special clothing. However, it’s easy to underestimate the temperature outside when you’re in a warm room. You need to dress for training on the street according to the “onion” principle, when you put on warm clothes that you can easily take off if necessary. Be sure to wear thermal underwear, gloves, a hat and cover your throat. And one more thing: summer running shoes are not suitable for autumn or winter, so it is worth buying sports shoes for the cold season.

Watch your breath!

The colder the air, the more the bronchi, lungs and mucous membranes are stimulated. Cold causes the bronchial tubes to constrict and reduces the ability of the mucous membranes to stay moist. A typical burning or irritation of the throat is felt when an ill amount of cold air is inhaled. Control your breathing by inhaling through your nose and exhaling through your mouth. It may also be helpful to wear a special breathing mask or handkerchief over your nose and mouth to further warm and humidify the cold air as you inhale. Those with asthma who want to exercise outside should consult their doctor.

Don’t stay outside for too long

After training and stretching, make your way home as quickly and as short as possible. Immediately take off your training clothes and put on warm home clothes. Immediately after exposure to the immune system, it is especially weak and vulnerable, so forget about open windows and cold showers. In the first half hour after a workout, the body is especially susceptible to colds and infections.

Choose the right time to exercise

If possible, exercise in the morning or afternoon when the air temperature is warmer than in the evening. Moreover, at this time the sun (even if the sky is cloudy) is best suited to stimulate the production of vitamin D, which many suffer from a deficiency during the cold season.

Eat lots of fruits and vegetables

Remember to support your immune system with balanced, vitamin and mineral rich foods. Fruits and vegetables should be the basis of your diet. Any root vegetables, all types of cabbage and lettuce should be regularly on your plate. Seasonal fruits like tangerines, pomegranates, pears and apples give you an extra dose of vitamins to make your body more resistant to cold.

Remember that your health always comes first. If you feel sore throat, cough or catch a cold, it is better to stop exercising outside and consult a doctor. And rethink your workout clothes and shoes.

Leave a Reply