Saturday, November 16, 2019

7 Tips for Exercising in Cold Weather

Winter has arrived and it's as if we were turning into real bears going into their burrows to winter, but that... shouldn't happen to you! Many women continue to exercise, despite the winter cold. And although we understand how difficult it is to get up from those soft sheets, believe me that in the long term, you will appreciate the daily effort when you notice great results. But now let's stop making excuses, FIT 360 USA! wants to give you a series of tips to motivate you to exercise even when the thermometer goes down.

Consider! The optimal temperature for exercise is 70°F, however, depending on the type of activity, low or above it can be very beneficial for our body. For example, in endurance exercises a few degrees less will fall off like a finger ring as it can help us improve our endurance.

7 Tips for Exercising in Cold Weather


1. Warm up


This first step is fundamental. In the cold, our muscles are more exposed to injury because for them to function optimally they need to increase their temperature. Therefore, we must establish a series of exercises increasing their intensity as you progress. Stretch your legs, arms and back; bend your body and do push-ups to loosen your joints and tendons, and finally, rotate your shoulders, ankles, wrists and neck.

2. Dress in layers


Many believe that wearing more than three layers of clothing is uncomfortable but then end up thankful. At the beginning of your workout, it's best to be warm and as you warm up, take off your layers. Now, the important thing is to maintain the body temperature (something that we don't catch cold) and at each stop, if necessary, dress again with that sweatshirt that we had already taken off. Also, don't forget that nowadays it is possible to find thermal clothes -and very light- special to do sport in this type of occasions.

3. Protect your hands, ears and feet


When it's cold, blood flow concentrates in the core of your body, leaving your hands and feet vulnerable to frostbite. Try wearing a pair of thin gloves. Put them on before your hands get cold and then take them off when they start to sweat.

4. Remember protective creams


As with the effect of the sun, both our face and lips may flake off, causing small wounds. Avoid them by using moisturizing creams containing UV protection. This is the only thing that can protect you from burns!

5. Opt for warming gels


This type of product is ideal for runners or sports professionals who do not have the time to do the warm-up exercises correctly and/or need a quick warm-up. You can find them in pharmacies both in creams and gels, applying them to the muscle you are going to exercise in greater density.

6. Drink plenty of fluids

What you need to stay well hydrated in cold weather exercise just as you do in warm weather exercise. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty.

7. Know the symptoms of freezing


Frostbite is most common on exposed skin, such as the cheeks, nose, and ears, but it can also occur on the hands and feet. The first signs are numbness, lack of sensation, or a stinging sensation.

These tips can safely help you exercise when the weather becomes cold. But by exercising during cold weather, you continually monitor how your body feels to help prevent injuries like frostbite.

Tips for Exercising in Cold Weather

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