What Happens to Your Body When You Train in Cold Weather


Is it hard to practice outdoor sports in cold temperatures? Is it better to postpone our training for another time? One of the characteristics of the human body is that it is equally prepared to train with both high and low temperatures, although doing so at both extremes always poses a health risk. "With lower degrees the body must generate heat to prevent our body temperature drops, which means a greater flow of blood to the skin and a greater loss of energy".

What Happens to Your Body When You Train in Cold Weather


So how does the body raise the temperature? If the thermostat is responsible for keeping our house at a good temperature in our home, the equivalent in our organism is the hypothalamus, a region of the brain that is in charge of different bodily functions including evaluating the temperature of neurons and receiving this information from all areas of the body. If the hypothalamus detects that the temperature is low, it activates the appropriate mechanisms to increase it, an action that is replicated when we perform sports in cold outdoor areas:

  • Muscle contraction: the decrease of the degrees in the thermometer causes involuntary muscle contractions that increase muscle tone. These contractions consume energy that is transformed into heat.
  • Vasoconstriction: this mechanism narrows blood vessels (reducing their diameter) and increases resistance to the passage of blood to the body surface. This prevents heat loss.
  • Goose bumps: this common term we use to refer to piloerection is another of the resources used by the human body to maintain heat: the hair of the skin is lifted, the layer of air is trapped under the hair and prevents heat loss.
  • The metabolism is set in motion: finally, the production of different hormones in the thyroid glands is stimulated and increased, the hormone THR and TSH (the latter in the pituitary gland) are elevated and as a consequence the rest of the body's cells produce heat.
Cold weather training

How and when to train?

To begin with, Rodriguez reminds us that daylight hours are always the best for training, especially during the first hours until 12:00 in the morning.

Regarding the duration of physical exercise, he points out that it will be given by the usual practice. "As a general rule, whether indoor or outdoor, with cold or heat, I find the best ratio benefits / training time in no more than 1 hour. The key to training will be found in the intensity and not so much in high durations," he specifies.

In addition, the expert places special emphasis on choosing the right equipment to be used and opting for breathable garments that will improve the regulation of body heat. "You have to be very generous in sheltering the most distal points: hands, feet and head, and not in sweatshirts, double mesh, etc. We must bear in mind that the cold we feel as soon as we go out is going to be very different from the cold we feel after only 5 minutes of training, so excess clothing can be very uncomfortable", he adds.

Having these points clear, the director of Health Zagros Sports La Moraleja recommends that when choosing the activities opt for continuous exercises and / or with medium / high intensity. "If you like to do outdoor training with flexions, squats, burpees, etc., I would always choose to do it on circuits, as we must avoid high rest times", he advises.



What not to do when you train in cold weather

One of the most common mistakes when practicing sports in winter and outdoors is related to warming up. On the one hand, the lack of it can cause muscular injuries; on the other hand, when we go outside and face the cold we warm up too intensely to get warm earlier. "This is going to cause more oxygen debt and it is going to weigh down the whole training. Cold training does not change the general prescriptions of our warm-up," explains the specialist.

In addition to the absence of warm-up, another cause of injury can be the excess recovery time that causes some degree of temperature loss to our muscles. "We must understand that if the muscle temperature drops, its viscosity is also reduced, so its contractility will be compromised. That is why we stress the importance of shortening rest times.

Finally, not covering the extremities well (especially if there is poor peripheral circulation) can contribute to the appearance of chilblains. Rodriguez's solution is to wear gloves, a panty or a hat, which will never bother us when it comes to training.

So how can we practice sports in cold weather without compromising our health? Once we are well wrapped up and have warmed up, we have to start progressively the first days of intense cold (below 4ÂșC) and increase the duration little by little during the first week.

"If you've never done sports, it's best to start with indoor sports in winter. It's too much stress for the first time, but you should never postpone or not do a workout because it's cold!

How To Get Rid of Cellulite - Habits That Will Reduce Cellulite


There is an effective way to put an end to this disease that 98% of women suffer regardless of their weight.

If there is anything that bothers, disturbs and depresses women is the appearance of cellulite, however there is an effective way to end it.

How To Get Rid of Cellulite - Habits That Will Reduce Cellulite


It is said to affect about 98% of girls and tends to concentrate on the thighs, buttocks and the outer face of the arms. It is important to note that their appearance has nothing to do with weight, can suffer thin women. Although many doubt that it can be eliminated, there is an effective way to eliminate it.

According to what was explained to Time magazine by Dr. David Goldberg, a specialist in dermatology, although it is visible on the surface, cellulite is a condition that originates in the subcutaneous tissue, which makes its treatment difficult.

No one knows precisely what causes cellulite, but it is clearly related to the presence of estrogen (female hormones) in the skin

However, not everything is lost, as adopting some habits is the effective way to end cellulite, you must pay attention to nutrition and know some specific exercises that will attack the orange peel globally and with quite effective results.

FOOD RICH IN COLLAGEN AND SELENIUM


Remember that we are what we eat and although cellulite does not usually discriminate and attacks all women (according to one study only 2% are saved) in those who are kept at an ideal weight their appearance in less visible. In fact, some nutrition experts agree that processed foods such as those sold in vending machines, carbonated drinks or refined flour should be out of the diet completely!

It is advisable to opt for more natural foods and cook, as far as possible, at home. Meats such as chicken, heavy or eggs contain collagen that strengthens the skin, and turmeric that due to its powerful anti-inflammatory action, or selenium, present in nuts and known to improve the appearance of the skin.

MORE WATER, LESS SALT


Drinking plenty of water is essential, but while excess salt boosts the retention of liquids, which often aggravates orange peel skin. Drinking enough water benefits its drainage. In fact, experts recommend taking 5 grams of salt each day, the equivalent of one teaspoon.

To reduce the amount of salt you consume, it is best to forget about processed foods because they usually include high levels of salt. On the other hand the consumption of water, contrary to the case of salt, should be increased to 2 liters daily. Anti-cellulite drinks such as water with lemon or tea will help you reach that figure.

DO SOME PHYSICAL ACTIVITY


According to the advice of Gemi Osorio, fitness technician and trainer of O2 Wellness Center, doing sport is beneficial in general, but if you know specific disciplines and especially effective to combat cellulite, the effect will be much better.

If you want to reduce orange peel skin you have to combine toning exercises with other aerobics. Strength and cardio go hand in hand. Do strength training with little recovery and finish with a cardio workout. Your calorie expenditure will skyrocket.

How To Get Rid of Cellulite


ANTI-INFLAMMATORY HABITS


Laura Parada, a nutritionist at Slow Life House, explained that adopting small habits in your daily life can reduce the appearance of orange peel skin. They are as simple as choosing comfortable clothes instead of tight ones, stretching your legs from time to time if you have to sit all day or forget about the elevator to replace it with the stairs. All this will improve the blood circulation, something fundamental to improve the problem.

As far as coffee is concerned, although caffeine is an ingredient widely used in anti-cellulite creams, when ingested it does not achieve the same effect, so it is advisable to limit its consumption or replace it with green tea or kombucha.

ANTI-CELLULITE RITUAL AT NIGHT


Nutritionist Laura Parada also recommends that draining self-massages every night will help improve the problem. Contrary to popular belief, hand movements should be made in the opposite direction to blood circulation (i.e. from bottom to top) to eliminate fluid retention.

This routine will help you to strengthen the lightness of your legs, the most common place where cellulite accumulates. On the other hand, Clarins Laboratories advises you to sit on a flat surface with your legs stretched out and start from your ankles to your hips. Finally, bend your knees with your ankles crossed and make gentle pressure with your fingertips following the same route as before.