Winter Workout: Tips for Effective and Safe Cold Weather Exercising

2023-11-25 08:00:00

Just because it’s cold doesn’t necessarily mean you should stay indoors and avoid exercising. In fact, training in low temperatures can be highly effective and contribute significantly to weight loss.

Despite the drop in temperature, it is not necessary to move your training sessions indoors. You can do your usual outdoor routines, such as biking, walking, or running, as long as you prepare properly. Furthermore, this It can be even more effective in promoting weight loss and strengthening your immune system..

To some extent, winter can provide benefits not experienced during summer. For example, cold weather has the potential to improve resistance. With the decrease in temperature, the heart does not have to work as hard, you sweat less and less energy is expended, which means that exercise can be carried out more effectively.

Benefits of exercising in the cold

Research has shown that exercising in cold environments can convert the fat accumulated in the abdomen and thighs into a type that burns calories, which implies the possibility of losing more weight. You could consider a winter workout as an intensified version of your conventional sweat routine. Regardless of the type of activity you choose, low temperatures intensify calorie consumption.

This situation is due to the extra effort the body makes to maintain its core temperature. As the body works to conserve heat, there is an increase in metabolism, resulting in burning more calories and fat. This additional caloric increase should motivate you to exercise in cold conditions.

As winter progresses, the prevalence of viruses increases. Practice exercise Not only will it help you fight the symptoms of colds or flu, but it will also reduce the likelihood that you will be affected.. Your immune system will be strengthened, being better prepared to face external invaders and their annoying symptoms.

Additionally, this weather condition requires your body to work harder during training, which also has a positive impact on your cardiovascular system. As the heart works harder to pump blood throughout the body, this vigorous workout helps maintain optimal health. Since cardiovascular diseases represent a significant threat to health, any measure that strengthens the heart is considered a smart decision.

Likewise, it is not advisable to overlook the mental aspect. The winter blues, scientifically called seasonal affective disorder, manifests when you experience depression and your mood is affected despite the joy that surrounds you. This phenomenon is attributed to the reduction in the length of days, resulting in less exposure of your body and mind to light and necessary endorphins.

Exercising can boost your mood any season of the year, but it has an especially profound impact during the winter by activating those crucial feel-good hormones and counteracting the winter blues. Studies have even shown that A good exercise regimen can be up to four times more effective than taking antidepressants in improving symptoms of depression. In addition to being an effective stimulant, going outdoors in cold weather can contribute to skin health by replenishing your vitamin D levels.

Make sure you warm up before exercising in the cold

Muscles that are cold are more susceptible to injuries and strains.Therefore, it is crucial to make sure you warm up before starting training in low temperatures. It is advisable to avoid starting with static stretches, that is, those in which the body part does not move while stretching, as this could increase the risk of injury. Opting for more dynamic forms of stretching, which keep parts of the body moving, can help loosen joints, promote blood flow, and warm muscles and tissues.

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A warm-up before exercise that you could apply is to do circles with your arms. To do this, extend them to the sides with your palms facing down, at shoulder height. Start doing small circles and gradually increase the movement until you complete 20 repetitions. Then, alternate from large to small circles and do another 20.

Protect yourself in the winter

It is essential to respect the cold conditions and prepare appropriately, just as you would for the heat and humidity of summer. It is recommended to dress in clothing that you can easily take on and off as needed. It starts with a thin layer of synthetic material, such as polypropylene, which helps draw sweat away from the body. Then, add a layer of wool to provide insulation. It is crucial to avoid cotton, as it absorbs sweat and can make you feel cold.

Protect your hands, feet and head. When it is cold, blood flow tends to concentrate in the center of the body to conserve heat, leaving the head, hands and feet more susceptible to the cold. You can use fleece-lined gloves made of absorbent material under thicker gloves. Also, opt for thick socks and a wool hat, and be sure to wear dark glasses to protect your eyes from wind and glare.

Besides, you are more likely to experience dehydration because air reduces the sensation of thirst. Although you may not need the same amount of fluids as during the summer, it is crucial to maintain a constant focus on hydration. Be sure to drink water before, during and after exercising, and pay special attention to signs of thirst.


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