On the coldest days of winter, maintaining a regular exercise routine becomes more difficult, doesn’t it? Still, even during this time, it’s important to make an effort to attend training as often as possible! Practicing physical activity in the cold, including, can bring a number of benefits – such as optimizing caloric expenditure -, but it also requires certain care, especially with the muscles and joints. To guide you in this matter, we have prepared an article about essential care that everyone should take when supervising themselves in the cold. It is worth checking!
1. Warm up well before exercising
Before starting the exercise, it is very important to do a good warm-up to prepare the cardiorespiratory system, increase body temperature and metabolism more gradually.
Although it’s simple, this habit helps prevent injuries and joint problems – so be sure to fulfill it, okay? On cold days, even, the heating time should be a little longer, as the blood vessels tend to be contracted, which hinders blood circulation and, consequently, the body’s oxygenation. Therefore, the ideal is to do at least 15 minutes of warm-up before going to the gym to work out.
2. Along the entire body
Another important tip to avoid that post-exercise muscle is to set aside time after the warm-up to stretch a little. Stretch your arms, legs, spine, circular facade movements with your neck and shoulders. Creating the habit of stretching, especially on colder days (when the muscles are more contracted), is important to prepare the body and avoid possible injuries during the activity.
3. Wear suitable clothing for the cold weather
As much as we sweat and get hot during exercise, it is very important to wear suitable clothing for the cold. Especially those who like to do aerobic activities outdoors. This is because exposure to wind and very low temperatures (along with a sweaty body) make the body more vulnerable to possible respiratory infections. So remember to dress warmly, ok?
4. Always breathe in through your nose and hydrate regularly
Another point that makes a difference is paying close attention to practitioners during an activity. Inspiring through the nose, for example, is important to filter and warm the air until it reaches the lungs – which also helps to avoid possible illnesses. Also, because of the cold, it is common to feel less thirsty during exercise. Still, it’s essential to drink water (or some isotonic) before, during and after an activity to replace lost fluids.
5. End the workout with a series of stretches.
It is important to take some care to avoid pain and recover your muscles well. This is a crucial time to stretch—stretch your arms, legs, back, and neck, making an effort to stretch as far as possible, but being mindful of your own limits so you don’t push too hard. This part is important to avoid possible injuries and ensure more comfort in the post-training period.
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