You don’t feel enthusiastic about spending time in the fresh air, when the calendar is winter and the weather is cold? Worried about playing sports in the winter to make you tremble and fall? Set aside excuses. Going in for sports in winter is just as important as in summer, and if you do exercises outdoors, you will feel active and full of energy. And then you get a taste and you want more. In this article you will find some tips and ideas on how to spend time in the fresh air and which sports to give preference to.
Motivation: why you need to run outside in winter
Running results depend on many indicators. The maximum oxygen consumption (IPC) is one of them. It reflects the effectiveness of the cardiovascular system. The more powerful this system, the better the body provides the organs with oxygen and the better metabolism takes place at significantly lower energy costs. As a result, a person lives longer and feels much better. Look at the lovers who regularly run: they look 30 at the age of 50.
Unfortunately, as soon as we stop running, the IPC gradually begins to decline. That is why it is very important to continue to run in the winter, and even better - to bring this indicator to a new level. Then in the spring you will run on a personal record, taking pleasure in a quick and easy run, and not be tormented after hibernation, losing your own autumn results.
Hardening as a prevention of hypothermia
In cold weather it’s much harder to train than in hot weather. During active movements at temperatures below 0 ° C, the athlete loses most of the heat. It is very difficult for the body to maintain the temperature necessary to adequately complete the set of exercises. In frosts below –35 ° C, an athlete may develop hypothermia, manifested in redness of the skin, cooling and trembling hands and feet, and chills of the whole body.
The state of hypothermia is unpleasant in itself and causes a violation of homeostasis - an imbalance in the balance of body temperature, blood sugar, and blood pressure. As a result, sports become the cause of disease. The violation of homeostasis itself is already a disease. For beginners who have never before been engaged in physical exercises on the street in the cold, experts recommend starting with hardening.
No sudden transitions that can destroy the fragile immune system of the human body. Hardening begins with dousing with cool water in the summer, when the temperature is outside. The increase in the duration of the procedures is carried out gradually. Then the dousing is replaced or supplemented by a contrast shower.
How to dress in winter
Proper equipment is one of the most important factors affecting the comfort and quality of winter training. Everything is very simple: you need to choose shoes depending on the coverage on the street, clothes - on the weather and the intensity of training.
First couple - These are competitive shoes, usually “marathons” or “half marathons”. In these shoes you need to run in the indoor arena, performing training work and special running exercises.
Second pair - These are shoes for restoration and developmental crosses on asphalt. In winter, in large cities, they clean the sidewalks well, abundantly sprinkling them with reagent. As a result, almost everyone has the opportunity to run near the house on asphalt. Look for sneakers with good cushioning at Asics, Mizuno, and NewBalance. According to my observations, many athletes like the Nike Pegasus model.
Third couple - These are shoes for running in the snow, sneakers-off-road vehicles. They feature a pronounced tread that enhances grip. In terms of the production of such sneakers, Salomon made good progress.
2. drink water
Forget the myth forbidding drinking water before training. When running in the cold, replenishment of fluid in the body is no less necessary than in the heat. You should drink at least 0.5 liters of water before training and plenty after it. A lack of moisture causes a thickening of the blood, which increases the load on the cardiovascular system. The loss of the habit of breathing through the mouth during intense training in cold weather will help reduce water loss.
Types of winter training
Below are the main types of training and general recommendations on the training load. The training plan drawn up by a professional trainer is a combination of these workouts. And here a lot depends on individual indicators (age, height, weight, gender, physical fitness, anatomical features, etc.), taking into account which, you can be accurate in terms of load and recovery time, progress in results and avoid injuries.
Low heart rate recovery crosses
Recovery Cross is a pulse run of about 125 beats per minute. Such crosses need to run from 30 minutes or more at any temperature. Since the pace of running is low, you need to dress warmer. For example, at –20С, you can start from such a scheme:
- first layer: two sets of thermal underwear,
- second layer: running shirt and tights,
- third layer: windbreaker,
- on the feet: sneakers and warm socks,
- accessories: gloves and slippers, hat and warm scarf-collar (buff).
If possible, cover your face as much as possible and run calmly.
Usually, pace training means constant running within the pulse of 170 beats per minute. Duration of training - from 30 minutes. Only a professional trainer can accurately determine this indicator.
Tempo training should not be carried out at temperatures below –15C. Dressing is the same as with the developing cross, even easier.
Strength training and stretching
In winter, special attention should be paid to physical exercises that strengthen ligaments and muscles. Usually these are static exercises and circular training. Circular training is a set of 4-5 exercises that are done in a circle (from 8 to 10 circles) for ten repetitions without rest between circles.
In winter, it is better to do static exercises at home so as not to catch a cold, and the cold is not a hindrance to circular training. Here is a sample action plan:
- On the street, you can do a circular workout, consisting of pull-ups, push-ups, exercises for the abdominal muscles, back and calf muscles. Perform such training at least once a week after a recovery or developmental cross.
- At home, you can do static exercises. First, stand in an emphasis lying on your elbows, then lying on your stomach raise your arms and legs up (boat), then stand on your elbows with your back down and for a snack, the side stand in an emphasis on one elbow.
These exercises develop strength endurance, strengthen ligaments and muscles. For each exercise, you can set the duration of 40 seconds, gradually increasing the time to a minute. In the future, you can perform several circles.
Also, after each workout, do not be too lazy to stretch. It is advisable to carry it out in a warm room so that the muscles do not cool down and there is no risk of injury. Active warm-up of joints and muscles before any workout is also necessary.
3. No need to give up medication
The need for regular medication is not always a contraindication to sports in the winter. Asthmatics can take the inhaler with them to the skating rink, treadmill, and healthy people can take softening throat lozenges (without a cooling effect). Regular exercise in the freezing air can really help get rid of asthma, but an attack can catch the runner in the stadium before recovery occurs.
5. Do a workout
Only a warm-up will help to really warm up the muscles and joints. This is an effective prevention of injuries. Do not flatter yourself that you warm up while running or when performing a set of strength exercises. We need to take an example from professionals - to warm up before the start of training.
True sports fans are not afraid of frost, but the implementation of these simple 5 rules help make winter training as pleasant and useful as possible.