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Winter is upon us, if you like Exercising outsideYou will have to prepare in advance. Some of the weather elements you may encounter include snow, rain, wind, and icy roads. To make this experience easier, you need to make sure you are wearing the right shoes and gear to stay warm and protect yourself. Believe it or not, you still have to prioritize Moisturizing in winter.
As long as you are ready, practice The outdoors in winter can be fun and motivating. Some people prefer Going out into nature when the weather is cold has its benefits. Before you take your next one work out Outside, consider these nine tips for winter exercise safely practice In the cold.
Read more: 4 tips from fitness trainers to stick to an exercise routine
The problem: loss of body heat
Moisture wicking fabric wins the winter months.
solution: Wear dry clothes (not just warm).
Water is one of the most effective conductors of heat, meaning it transfers heat from an area of higher concentration to an area of lower concentration. So if you get wet or sweaty while doing this practice Outdoors during the winter, you have a greater risk of losing body heat because water carries it from your skin into the air.
To prevent wet clothing and loss of body heat, wear moisture-wicking performance gear: polyester and nylon are good choices. Always stay away from cotton during outdoor winter workouts, as cotton tends to absorb moisture and can increase the cold factor.
Problem: Getting too hot under the layers
Finding the right outerwear is important for winter training. This quarter-zip jacket from Oros Apparel uses Airgel insulation to keep you warm without adding extra bulk.
solution: Choose outerwear that you can easily dispose of.
Although you’ll need multiple layers for the warm-up and early stages of your workout, you’ll likely feel the need to shed at least one layer at some point. Winter outerwear can be bulky and restrictive, not to mention very warm. So plan ahead by wearing outer layers that you can shed and store easily, whether that means wrapping a jacket around your waist or strapping a fleece jacket to your hydration backpack.
Problem: Low visibility due to darkness and rain
Wear bright colors when exercising outdoors in the winter, and better yet, consider a reflective vest for added safety.
solution: Wear bright colors.
Not only is it colder in winter, it is often darker, even during the day. In most places, winter brings dark clouds, gray skies, and precipitation that can make it difficult for vehicles and pedestrians to see you.
It gets dark early everywhere – sometimes as early as 4:30 p.m. If you plan to exercise outdoors during the winter, especially in the late afternoon or evening, wear bright colors to stand out. You can also choose to wear a headlamp, vest, or other body light to make yourself more visible.
Problem: I can’t feel your hands and feet
Keep your extremities warm.
solution: Protect your extremities with the right equipment.
Keeping your extremities warm is essential to keeping the rest of your body warm. I don’t know about you, but when my feet are wet and cold, it’s very difficult for my whole body to get warm and stay warm. Good winter exercise shoes They are water absorbent, if not completely waterproof. If you don’t want to buy new boots, check a local winter gear outlet for waterproof shoe covers.
You’ll need to minimize any mesh on your shoes and choose high boots or a pair that’s tight around the ankles to keep snow and ice out. Choosing the right socks for exercising in the cold usually means choosing a combination of warm fabric (such as wool) and moisture-wicking fabric (such as nylon). My personal favorite is Chase line from SwiftwickWhich blends merino wool, nylon and spandex.
Depending on the weather conditions you live in, you may also need hand protection. If it’s cold, but not snowy or icy, you can stay away from cotton, wool, or other knit gloves. If there is any precipitation at all, choose waterproof gloves, e.g This pair of Nike Shield running gloves.
Problem: Slipping on wet or icy surfaces
It’s like having tire chains for your feet.
solution: Make sure you have good traction.
As well as keeping your feet warm, you’ll also want to make sure they don’t slip or slide all over the place, especially if you’re going for a run – falling on hard, cold ground is definitely no fun. Before heading out, check the bottom of your shoes to make sure the outsole is not too worn. Just like tire tread, you need shoe soles with grippy surfaces to maintain stability. If the place where you plan to exercise is very slippery, you can also purchase Shoe covers for rain and snowbesides Grip of ice and snow That fits over the sole of your shoes to prevent slipping.
Problem: Cold head, ears, nose and mouth
Wearing a hat can do wonders when the weather is cold.
solution: Cover them.
When it’s cold outside, your body’s efforts go toward keeping your vital organs warm. This means it sends less blood to your extremities and to your skin, keeping circulation mostly to your torso. That’s why our fingers and face get colder when we’re outside.
You can try a variety of things to protect your face. Wear earmuffs or a warm, thick headband to cover your ears. For your nose and mouth, you can wrap the veil around the lower half of your face. A hat can keep your head warm and sunglasses can keep rain out of your eyes (and reduce sun glare if it’s snowy).
Problem: I don’t feel like drinking water
Although you may not feel like drinking water, staying hydrated in the cold is still important.
solution: Moisturise, even when you don’t want to – and make it tastier.
During the cold winter months, you may not feel like drinking water – warm drinks usually seem more appealing. Winter is the only time of year I don’t follow the “drink when you’re thirsty, don’t drink when you’re not” rule, because I never feel thirsty when it’s cold.
To combat this, try drinking room temperature water or even heating the water before heading outside – it will quickly cool down to a more acceptable temperature. Adding flavor to your water or drinking flavored sports drinks may also help you consume more fluids.
If you really can’t force yourself to drink water during exercise, as long as you drink enough before and after your workout, you should be fine (as long as your workout is no longer than 90 minutes). Drink about 20 ounces (0.6 liters) before and after to stay hydrated.
Problem: Fighting wind chill
Run upwind first to overcome the shivers.
solution: Go against the wind first.
The sweatier you are, the greater your risk of losing body heat. This is because the fluid on your skin is a poor conductor of heat and may cause your core temperature to drop. If you are doing a travel based exercise e.g Running or cyclingGo against the wind first. This way, toward the end of your workout — when you’re sweatiest — the wind will be at your back and you’ll be fighting the wind chill less.
Problem: The body feels stiff and tired
Don’t forget to stretch!
solution: Do not skip the warm-up or cool-down.
Your body needs time to adapt to the cold and then adjust back to rest. Before exercising, spend at least five to 10 minutes performing dynamic exercises heatingwhich can include light cardio exercises as well as joint mobilization exercises. Here is an example of a warm-up:
Three rounds:
- One minute by raising the knees
- 20 alternating side lunges
- 20 jumping jacks
Once you’re done exercising, take a few extra minutes to cool down. Includes good sedation Static stretch And a Recovery technology like Foam rolling. Once finished cooling, change into wet clothes. If you do resistance training, you can also benefit from five to 10 minutes of low-intensity cardio, such as walking.