Tag: 5 Tips for Winter Training

5 Tips for Winter Training

5 Tips for Winter Training – Did you know that changes in temperature and air quality strengthen the immune system? However, it is important that you follow these 5 tips because the winter cold can be dangerous.

1. SPEND MORE TIME IN WARMING UP

The body has a harder time warming up in winter, like cars do. If you start cold you can injure yourself because training without having warmed up properly can cause damage to muscles, tendons, ligaments and joints. That is why you should give a lot of importance to your warm-up! idnslot

5 Tips for Winter Training

2. KEEP MOVING

How you complete the training is just as important as correct preparation. Once you have finished a run, cool down a bit for a few minutes before going into a warm place to stretch, so that your muscles do not seize up. In winter, the muscles cool down very quickly, so all the debris from contraction cannot be removed from the bloodstream in time. As a consequence, muscle spasms and even injuries occur if they are later “broken.” If you exert yourself at the end of the training session, make sure not to sit or lie down after being exhausted; if you do, the circulation slows down very quickly and the muscles tighten.

3. WEAR HOT CLOTHING

The fact that winter training requires warm clothing is obvious. However, it is easy to underestimate the temperatures, especially when you have spent the day somewhere before training or air rises just when you are already on the street. Dressing in cold weather is best done with the so-called “onion principle,” which suggests that you dress in layers that are easy to remove and allow you to make changes in body temperature. Make sure you are wearing enough layers and that your limbs are covered as they radiate a lot of heat.

4. WATCH THE BREATH!

The colder the air, the greater the stimulus to the bronchi, lungs, and mucous membranes. On the one hand, the cold causes the bronchial tubes to narrow, while at the same time reducing the ability of the mucous membranes to be moist. The typical burning or sore throat occurs when too much cold air is inhaled, which causes slight swelling, and is a clear sign that it is too cold to exercise outdoors. Pay attention to it and try to inhale as much as possible through the nose and exhale through the mouth. If you breathe like this, the air travels a longer route to the lungs and thus, has more time to moisten and warm through the nasal mucosa and mouth. The air that passes through the mouth is humidified and heated during exhalation and allows effective breathing through this channel when necessary. It may also be helpful to wear a respirator or a nose and mouth tissue to further warm and moisten cold air during inspiration. You shouldn’t exercise outside in temperatures below -15 ° C as much as possible. At this temperature the body cannot heat the air enough before reaching the lungs. Illnesses that can arise from cold breathing range from severe constipation to pneumonia. Asthmatics have to follow special rules, whatever the temperature, so consult your doctor first. It may also be helpful to wear a respirator or nose and mouth tissue to further warm and moisten cold air during inspiration. You shouldn’t exercise outside in temperatures below -15 ° C as much as possible. At this temperature the body cannot heat the air enough before reaching the lungs. Diseases that can arise from cold breathing range from severe constipation to pneumonia. Asthmatics have to follow special rules, whatever the temperature, so check with your doctor first. It may also be helpful to wear a respirator or nose and mouth tissue to further warm and moisten cold air during inspiration. You shouldn’t exercise outside in temperatures below -15 ° C as much as possible. At this temperature the body cannot heat the air enough before reaching the lungs. Diseases that can arise from cold breathing range from severe constipation to pneumonia. Asthmatics have to follow special rules, whatever the temperature, so consult your doctor first. At this temperature the body cannot heat the air enough before reaching the lungs. Diseases that can arise from cold breathing range from severe constipation to pneumonia. Asthmatics have to follow special rules, whatever the temperature, so check with your doctor first. At this temperature the body cannot heat the air enough before reaching the lungs. Illnesses that can arise from cold breathing range from severe constipation to pneumonia. Asthmatics have to follow special rules, whatever the temperature, so consult your doctor first.

5. DO NOT STAY LONG OUT

After training, get into a warm place as quickly as possible and remove all wet or sweaty clothing, because right after you expose yourself, the immune system is especially weak and vulnerable. This immune hole is very dangerous. It is called an “open window” and is present within the first half hour after training. During this time, the body is especially susceptible to colds and infections.