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FITNESS / EXERCISE

6 Tips For Doing Sports in Cold Weather

6 Tips For Doing Sports in Cold Weather

The beneficial effects of regular exercise do not stop counting every day. Reduction in blood pressure, improvement in rhythm, weight reduction, breathing out, decreased risk of diabetes, increased body resistance and, most importantly, reduced risk of heart attack, positive effects of regular exercise. The exercises, which are carried out more regularly, especially in spring and summer, are often neglected and left in the winter months, together with the cooling of the air. Some people prefer to exercise indoors. However, taking the necessary measures in winter conditions can easily exercise in the open air. Because the exercise will be done outdoors, body fitness is increasing, anxiety and depressive structure is getting better and morale is rising. In addition, due to the extra load caused by cold air, more calories are spent in the exercises carried out in the winter.

1. Do not sport outside in these three weather situations

It is possible to perform sports with -17 to -18 degrees with the appropriate equipment. But the temperature you feel here is very important. Therefore, it is the smartest choice to do sports in rainy weather, type and strong wind in closed areas. Otherwise, you will be invited to the risk of illness and freezing with the sports we will do in the cold.

2. Perform sports that protect your body temperature

Fast-paced walks, running, cycling, ice skating and skiing and moderate to high degree of workout in the body is exposed to a significant amount of heat is affected by the cold. On the contrary, it is difficult to maintain body temperature because of the low amount of heat released during slow paced walking and therefore should not be preferred in cold weather.

3. Cover the heating and cooling down process

Before leaving for cold air, warm up for at least 5 minutes in an enclosed environment. Gradually increase the weight of the sport after going out. Do it in the first 10 minutes and at 5 minutes, rest for 30 seconds. Spend the cooldown in an enclosed environment as your body temperature begins to drop rapidly as you pause the sport.

4. Dress your body temperature to 37 degrees

The most important issue that needs attention when doing sports in the winter, dress up consciously. Take precautions to keep your body temperature at 37 degrees, regardless of the air temperature. Otherwise, your body’s temperature pattern will change and the body will be vulnerable to all negative effects of cold air.

5. Plenty of water

In winter sports, there is enough fluid loss compared to summer season. Moreover, this situation is mostly unnoticed. Therefore, be sure to consume plenty of water. Fruit juices and energy drinks are not recommended because of the carbohydrates they contain. Avoid consuming alcohol prior to sports as alcoholic beverages will also increase fluid loss.

6. Take a shower after 10 minutes

Make sure you change your underwear after the sport to prevent the sweat from cooling on the body. After the sports, you can take a shower after a 10-minute cool down period. With the shower you will get, the sweat on the body will be prevented from cooling, the resulting heat will be stabilized and the sudden cooling will be prevented.

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