Is your outdoor fitness routine dormant due to the cold? Please do not postpone going out until spring.
Whether you’ve been a regular outdoor runner for years or just starting a new exercise routine, sub-zero temperatures and bad weather in winter drive many people indoors during the season. Exercise helps most people fight winter blue, gain energy, and prevent weight gain during the time of adding insulation. Exercise outside the winter is completely safe, but requires some special precautions.
Here are four cold weather fitness tips to keep you safe, warm and healthy.
1. Wear proper gear
The most important thing to remember when doing something outside in the cold season is to dress properly. You will want clothes that fit you perfectly for any activity you are doing, and you will want to prepare for the cold air. Consider layers that can be removed and worn later for more active events such as running. This makes it possible to maintain a more comfortable and safe balance between the rise in body temperature and the temperature of cold air.
2. Right to breathe
If you’ve been exercising in the colder months and have felt an increase in your heart rate, you know how your heart rate is different than if you were exercising in warm weather. Breathing can actually hurt because of how your body reacts to cold, dry air. Breathing helps increase lung capacity and allow the lungs to retain more oxygen.
3. Drink up
Even if you’re not thirsty, drink plenty of water as your body is doing its best when exercising outdoors in the cold. If you plan to exercise for more than 90 minutes, drink water during training and switch to sports drinks if possible. Just remembering to drink more water during the winter will prevent dehydration. Drink plenty of water and rehydrate, especially after physical activity or during exercise.
4. Warm up
Warming up is essential when exercising in the winter. Proper warm-up will actually increase the temperature of your muscles. This increase in muscle temperature relaxes the muscle tissue and makes it more elastic. Therefore, it prevents injuries. However, make sure that all warm-ups contain low-intensity movements that mimic the movement you are trying to perform.
Adopting these healthy habits will help you stay healthy and firm throughout the season.
Also read: Three signs that something is wrong with your body
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