Exercise, their main advantages, how to choose a place, time, food and drinking arrangements, the right choice of clothing for exercise in cold weather, warming up and set of sports activities, and safety rules. Of course, like any other activity, sports training has its drawbacks, including the high probability of getting sick, uncomfortable conditions, and the presence of curious spectators. However, if some conditions are met, these moments can be partially ruled out.
There are various guidelines for your body to enjoy and benefit from the outdoors. They are simple and lightweight and do not require any effort from you.
How to find a place for outdoor exercise and sports
Before you start the course, you need to decide where you are going to practice. To do this, walk around the area and choose the place that suits you best. It can be a special sports field or stadium, where horizontal bars, treadmills, and other sports equipment are available.
If there is no such place near your house, then choose a yard, square, regular landing, etc. The main thing is that it is clean; there is no broken glass, stones, sticks, and other debris. In addition, you should not choose very remote places so as not to endanger your life, especially in the dark of day.
Give yourself time to find what works best for your workouts. When choosing the place, it is necessary to determine the training system.
The best time for outdoor activities for exercise
It is recommended to allocate morning and evening for sports. However, an individual’s life plan does not always allow for exercise during such periods. Therefore, you need to choose a time for yourself and sports, based on your own qualities and control.
For “owls” who cannot deny themselves a sweet morning dream, the evenings will be optimal. Larches, on the other hand, can exercise in the morning.
If you do not care when you get up, it is better to choose tomorrow. This is because the air is not so full of exhaust fumes; there are no curious spectators on the streets. The morning hours are also more useful for exercising for the reason that exercise will fill your body with vigor throughout the working day.
Nutrition tips for training in cold weather
A person’s nutrition plays an important role in his life, especially if you decide to improve muscle condition with outdoor activities. In this case, you need to make certain changes to your diet.
During the winter, the body experiences an acute shortage of useful minerals and vitamins, which we get at other times from fruits and vegetables. Intake of additional vitamin complexes will help to correct this condition. This is especially important if you do sports and exercise. Your body should get the full amount of nutrients after exercise.
In the fresh air in cold weather, the body not only needs to expend energy in the work of muscle tissue but also to warm the body. In order for its energy to be sufficient, it is necessary to include foods rich in protein in the diet:
- Fish and poultry,
- Dairy products,
Protein shakes are a good source of energy. But easily digestible foods are best excluded from the diet or left at meetings in a friendly company.
Diet should be 1, 5-2 hours before class. But after a successful workout, you can make a light snack with vegetables or fruits. It is not recommended to eat heavier foods.
Remember that 1, 5 hours before lessons it is necessary to exclude the consumption of natural coffee, heavy fried, strong or smoked foods, fast food, and so on.
Drinking for sports in cold weather
An important point in everyone’s diet is the right drinking plan. You should drink up to 3 liters of water throughout the day. If possible, start the day with two glasses of warm water, sipping on an empty stomach at regular intervals.
When exercising outdoors in the cold season, do not forget that a sufficient amount of fluid is consumed. Going to study, be sure to bring a thermos with a hot drink. Non-carbonated mineral water, herbal infusions, etc. are perfect for this. Please note that you are not building to take coffee, tea, or water with pigments, flavors, or gas with you. The best drinking temperature is 36-37 degrees.
It is recommended to drink once every 20 minutes. If you cannot take water with you, drink plenty of water before and after class. This will restore the water balance that is disturbed by excessive sweating.
To prevent the water from freezing and igniting, do not use plastic bottles, not even special sports. Thermos is best suited for this purpose. You can buy them at the same place where sportswear is sold.
A selection of sportswear and shoes for outdoor training
Clothes, in which you will exercise in the fresh air, should be comfortable, spacious, do not hinder your movement, and be made of special materials. In addition, it must be free of air. This eliminates the possibility of overheating due to heat and humidity generated during exercise. When you go to class in cold weather, it is worth wearing warm underwear on the body, then knitwear made of natural materials, and on top – jackets and trousers made of windproof material. When practicing in cold weather, layering is important. It is advisable not to save money and choose sportswear from well-known brands.
Remember that your outfit must include a hat, scarf, gloves, or mittens. This will keep your hands, forehead, and ears free of hypothermia and heat loss.
Sneakers are another highlight. Some sneakers or regular boots should not be used for training in cold weather. In the first case, your feet will freeze, secondly, your muscles and joints may be damaged due to improper distribution of stress. Do not shirk; buy yourself great waterproof winter shoes. This allows you to train when there is snow or puddles outside the window.
Best weather for outdoor activities
Exercise on the street should above all be pleasurable and improve your health, not undermine it. If outside the window is minus 15, rain, a blizzard, and strong winds, then it is worth moving the exercises to a heated room. Although if you’re a fan of Spartan’s upbringing, these moments will not bother you.
Exercise coaches name the best conditions for outdoor workouts:
- Temperatures up to -9 degrees;
- Dry weather;
- Lack of wind.
It is with such hints that you can spend a few hours outdoors but not frozen. You will be able to fully warm up, run and monitor your breathing properly.
Please note that it is not recommended to exercise in strong winds. It will not allow you to breathe properly and will worsen your performance.
Proper breathing during exercise in cold weather
All movement should be performed with proper breathing. It cannot be knocked down or broken at the proper pace. Otherwise, the efforts made will not be successful.
For outdoor activities during the cold season, this rule is especially important. When you exercise, you can only breathe through your nose. But the exit can be done with the mouth. If you cannot follow this rule, then it is better to stop or change the rhythm.
To prevent hypothermia of the upper respiratory tract, you can use a scarf or an additional mask. However, it is impossible to change the breathing mode in this case.
If you suddenly experience shortness of breath, side pain, or other discomfort, it is best to stop and do a little warm-up, jog or jump. After breathing is even, you can continue to exercise, only at a slower pace.
Rules for heating and outdoor activities
All exercises should start with a gentle warm-up. This will allow you to warm up your muscles, enter your breathing rhythm and stretch your joints. This is especially true in the fresh air in cold weather: it should warm up the muscles carefully to avoid injury.
However, do not warm up too long and hard. When all is said and done, you only need to “strengthen” your body and not get wet under your clothes. The most common warm-up exercises are spinning, jumping, jogging in place, and turning the body.
After stretching your body, you can start exercising straight away. Remember that when exercising outdoors, especially during the cold season, you should take turns exercising. This will allow one muscle group to work while others rest. Do not take a long break.
The speed of the movement has a great effect on the temperature. The lower it is, the more measured and monotonous your movements must be. This prevents excessive sweating with further cooling of the body.
The time you give yourself to perform one set of exercises should also be controlled according to the rule: the lower the temperature, the shorter the sets.
Types of outdoor activities
The most common exercise in the fresh air and at any time of the year is jogging. Measured and balanced, it perfectly strengthens all muscle groups, puts strain on the cardiovascular system, and develops the lungs. Besides, it does not need special pages. You can run along the paths of the park, the square, or the streets without active traffic. If you cannot run, choose walking or a variety of strength training. If you have a sports bike and a properly cleaned yard nearby, it is quite possible to ride it during the winter season, if the weather is favorable. We should also say about exercise outdoors. This sport involves doing exercises while lying down. Therefore, in addition to sportswear, you need a special mat and a place without stones, branches, and other debris. A great option, in this case, would be a sports field with horizontal bars and benches for benches. In such places, you can successfully combine exercises on horizontal bars, for example, various drawings, with exercises in horizontal position-arm bends, and the swinging press. Squats will also be helpful, especially if given the opportunity to take weight loss drugs (weights, weights, weights). More traditional winter sports are less effective than fitness: skiing, skating, snowboarding, etc. Their significant drawback is the limitation of material and weather capacity. Full winter sports equipment is not cheap. And you cannot always find a place for such training. Whatever kind of winter sport you choose, its results will only be visible if you follow the basic rules and requirements, including safety. Especially if given the opportunity to take weight loss drugs (weights, weights, weights). More traditional winter sports are less effective than fitness: skiing, skating, snowboarding, etc. Their significant drawback is the limitation of material and weather capacity. Full winter sports equipment is not cheap. And you cannot always find a place for such training. Whatever kind of winter sport you choose, its results will only be visible if you follow the basic rules and requirements, including safety. Especially if given the opportunity to take weight loss drugs (weights, weights, weights). More traditional winter sports are less effective than fitness: skiing, skating, snowboarding, etc. Their significant drawback is the limitation of material and weather capacity. Full winter sports equipment is not cheap. And you cannot always find a place for such training. Whatever kind of winter sport you choose, its results will only be visible if you follow the basic rules and requirements, including safety.
Safety rules for sports in cold weather
You will go to sports in the fresh air on your own, without a coach. Therefore, you should not choose heavy complexes that can lead to injury, sprains, or bruises. After all, there may be no one nearby who will come to the rescue.
In winter it gets dark early, so it is better to exercise during the day. If you cannot allocate the specified time for exercise, you should consider transferring the exercise to the gym. In summer, they can be renewed in nature.
Try to avoid blind spots and paths to avoid awkward encounters. Also, do not choose places near highways to study. A lot of exhaust fumes will not promote your health.