Recent Posts

Archive

Tags

Essential Guidelines for Working Out in Winter

Does this sound like you? During the summer, you're a workout fiend, perhaps lifting weights, swimming, running, hiking under the warm sun, keeping that body healthy and in ship -- or beach -- shape. Or maybe you're a little less vigilant, but you still like to hit the gym every other day.

Then, it happens: daylight-saving time ends, and you find it hard to get out of bed and by nightfall, you're more interested in curling up with a book than running.

The winter months can be brutal for some people's fitness routines, it can be tough to find the motivation to do an outdoor workout in the thick of winter with subzero temperatures, wind chill. However, don’t let the cold weather deter you from accomplishing your fitness goals—even in the winter.

Read on down below and follow our expert tips to stay fit, warm, and motivated this winter.

1. Dress for the weather

Workout clothes are much more than just for aesthetics—they're designed for the type of exercise you're doing as well as the climate and weather that you're training in. The most important elements to take into consideration for outdoor workouts are wind chill and precipitation.

Layers will protect you on a cold, wind-free day, however, wind chills can easily penetrate thinner items of clothes, which is why wind-resistant materials are so crucial. Keep in mind that it's not recommended to exercise outdoors when wind chill goes below -20 degrees Fahrenheit. And of course, if your clothes are wet, you'll have no protection from the frigid temperature, so be sure to wear a water-resistant outer layer when it's raining.

2. Active warm ups

Imagine a rubber band... it's flexible, bendy, and pulls right back to its shape. Now imagine that same rubber band, but frozen. If you try to pull too hard before it's thawed out, it'll snap, Your muscles are like rubber bands, you need to gradually warm them up to prevent injury.

We suggest starting to heat up your larger muscles, like quads and hamstrings, with light stretching, jumping jacks, and lunges indoors before heading outside. If you're commuting to a class or gym, consider speed walking to get your heart rate up.

3. Don't skip your cool down

Make sure to give your body time to cool down and stretch before you rush out of your workout class or the gym. You don't want to go from a heart-pumping, sweat-drenched working session, straight into the freezing cold or a sedentary position, like sitting at a desk. Stretching post-workout is crucial—but particularly after a cold-weather workout to keep your body safe from injury.

4. Protect your head and hands

While only about 10 percent of your body heat escapes from your head, as opposed to 70 percent as previously believed (just one of the many myths about the human body), wearing a hat in cold weather—especially when doing outdoor activities, like biking, running, and even on your daily stroll—is still important.

Choose a hat made of a warm, breathable material that also protects your ears. Your hands are another body part that's particularly vulnerable to frostbite, which means gloves are a must.

Pro tip: Choose a pair with touchscreen fingers, so you're not taking them off and on to change music.

5. Hydrate

You may feel like you sweat less in cold weather, but don't be fooled, you still need to drink up. Dehydration increases your risk of injury significantly and will slow down your performance. Stay hydrated by drinking room temperature water before, during, and after your workout.

Many people find that cold water is harder to drink, so by keeping your water room temperature you can hydrate more easily.

6. Choose reflective gear

Since winter months also mean less daylight, your workout is more likely to happen in the dark. Make yourself visible to cars, cyclists, and other pedestrians by wearing reflective items, like shoes, backpacks, and jackets.

7. Don't forget sun protection

Just because it's cold doesn't mean you can't get burnt. Don't skimp on the sunscreen. Continue wearing sun protection during daylight hours, regardless of the temperature. Sun protection factor (SPF) is just one of the essentials that dermatologists always keep in their gym bags.

 

Connect with us

  • Instagram Social Icon
  • LinkedIn Social Icon
  • Twitter Social Icon
  • YouTube Social  Icon
  • Facebook Social Icon

Email us at:

Location

Windhoek Namibia

©2018 by SWEAT FITNESS. Proudly created with Wix.com