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Video: Outdoor Training In Winter: Recommendations To Follow
The days are getting shorter and the temperatures are dropping, it's officially winter. In the morning, in the dark, we hesitate to leave the comfortable bed, and in the evening, when returning from work, we just want to lie on the sofa and relax. In fact, about a third of people go without any sporting activity during the cold season. However, in order to strengthen our immune system, it is very important to stay physically active no matter the weather conditions. Since fitness rooms are often closed due to the COVID-19 pandemic, many people are choosing to exercise at home. Still, who said that we have to miss out on outdoor sessions? As we know the ground rules,outdoor training in winter can also be very effective and enjoyable. So, don't put your sports routine into hibernation but just follow our advice to succeed in the mission!
Outdoor training even in cold weather. Remember your healthy habits
In fact, cold weather can make outdoor exercise unattractive. Add snow and rain to the landscape and our motivation to train is zero. However, lying lazily on the sofa isn't a good option either.
When temperatures drop into the negative range, many people wonder if training outside is not dangerous for your health. The answer to this question is no, there is no risk if you know how to proceed! It is only when it is -15 ° C outside that it is not recommended to play sports in nature. In fact, the fresh air and the change in degree increase our immune defenses and we get sick more rarely. What's more, scientific studies have shown that the cold promotes fat loss and that people can burn up to five times more calories while shivering. Isn't that motivating enough?
Warming up is very important during the cold months
Whether it's stretching exercises or mobility exercises, everyone who is familiar with sports practices knows how important it is to warm up effectively before training. The same is valid for sports sessions outside in winter. In short, think of your body like a car - the colder it is outside, the longer it takes to warm up and get used to the low temperatures. A cold start can lead to high tension in the joints, ligaments, and muscles. This increases the risk of injury and in some cases causes muscle hardening or even tearing of fibers. So, before you go, be sure to allow around 10 minutes to warm up.
How do you find your motivation for exercising in winter?
While many people don't want to step out the door in bad weather, it should be noted that training outdoors in winter is a great way to get the dose of UV rays our bodies need. According to the World Health Organization, 30 minutes of outdoor exercise can improve mood, prevent depression, and reduce stress.
Indeed, finding the right motivation to exercise is more difficult for some people. How to formulate a reason for being active? Psychological research has shown that appearance-based goals such as “I want a firmer stomach” are more likely to fail in the long run. Instead, try to identify something that concerns you on a deeper and more emotional level. “I want to be in good shape to play football with my son. Or "I want to go hiking in the mountains with friends and not be the one everyone has to expect" are good examples. Finally, plan your workout ahead of time and write it down on your calendar to make it part of your daily schedule.
Choose the right sportswear for winter
Choosing the right sportswear is essential for training to be effective, enjoyable and fun. We need to stay warm and at the same time be able to move freely. Dressing like an onion is the technique to adopt. It consists of superimposing three layers of clothes. If you are hot, you can easily remove a diaper. The first comes into direct contact with the skin and has the role of maintaining normal body temperature. The mid-layer is used to retain body heat and not allow it to escape. The third layer is the one that protects the athlete from the cold, wind and rain. Normally, the materials should be waterproof.
For sports in winter, it is better to opt for clothing made of breathable materials that absorb perspiration from the body and evacuate it to the outside. We do not advise you to use the cotton pieces. The latter does not transport sweat optimally, and as a result, the t-shirt sticks to you, which can cause a cold. You may need to experiment a bit to find the right combination of textiles. In general, you will mainly need thermal underwear, leggings and a long-sleeved shirt, as well as a rain jacket or vest.
It is not only colder but also darker in winter. So if you plan on exercising in the early morning or late afternoon, make sure you stay visible to drivers and pedestrians. In order to stay safe, we recommend that you bet on lighter and more reflective colors.
Snow, slip and rain are normal for the cold season. That is why the right shoes are of great importance for outdoor training. Your feet should be warm and dry and have a good grip with the ground.
Curious fact: our body loses about 60% of its heat through the head. To protect yourself from hypothermia while exercising outdoors, don't forget your hat and gloves. In addition, sunburns can also occur in winter because even on cloudy days UV rays can reach and damage the skin. Snow reflects up to 80% of the light, so apply sunscreen.
Pay attention to your breathing during your outdoor activities in winter
Before going out, the first thing to do is check the weather forecast. Wind, humidity and temperature, as well as the time you spend outdoors are key factors when planning a winter workout. Breathing is probably the most important thing to watch out for. The more intensely you train, the higher the heart rate and the stronger and faster breathing becomes. However, when we breathe in and out through our mouths, cold air can narrow the bronchi. In addition, much less moisture is stored due to the cold, which irritates the mucous membrane. To avoid airway inflammation and a cold, try to breathe in through your nose as much as possible and breathe out through your mouth. This gives the inhaled air more time to warm up in the nasal mucosa. A scarf over the nose and mouth or a breathing mask can also help.
Moreover, knowing the first signs of frostbite is also very important! If you experience numbness, a slight tingling sensation or a burning sensation, you should stop all activity immediately and go home ASAP to warm up!
What sports are suitable for outdoor training in winter?
The range of the perfect winter outdoor activities is much wider than you might think. For example, skating is a great way to train your endurance while strengthening your back and building strength. Depending on the intensity, you can burn between 800 and 1,200 calories during 1 hour of exercise on ice. In addition, it is the ideal activity to spend a little more time with the family.
Long hikes and brisk walks are also good opportunities to enjoy the beauty of nature in winter. Indeed, depending on the intensity, fitness walking can be just as effective as jogging and can burn up to 500 calories per hour.
Skiing is the winter sport par excellence! It involves all major muscle groups and strengthens the back. And the best part? The calorie burn is around 1300 per hour!
Quick and effective outdoor training plan
Outdoor training in winter should be as short and efficient as possible. To make it easier for you, we offer a plan for the whole body. 30 minutes, a water bottle, an exercise mat and an account - seconds, that's all you need!
The training consists of 3 supersets. Do 3 sets of each exercise and rest for 30 seconds between each set.
1. Sprints and push-ups
Run 300 yards as fast as you can, then do as many push-ups as you can in 50 seconds.
2. Squats with dynamic jumps and push-ups
In outdoor training, the emphasis is more on exercising with your own weight and the different variations of push-ups are perfect for this. First, squat down, then jump as high as you can. Then, get into a push-up position and alternately lift your legs off the floor. Do a total of 15 repetitions without a break between exercises.
3. Step-ups and side hideout
Perform step-ups by alternating legs for 60 seconds on a bench. Next, switch to the classic high plank position and first turn your body to the right, lifting your arm and leg and holding them for 5 seconds and repeat on the other side. Do 20 repetitions in total.