Training in the cold

Winter - no reason to sit in front of the TV. Get dressed and run away from home! To practice, of course. What did you think? Just read this article first.

Fresh frosty air tones the nerves nicely, tones you into harmony with the outside world and beckons you (hopefully) to go out and practice on the street. Any sporting activities provoke the release of endorphins (hormones of happiness). But in the cold they are released even more, since the load is higher. In addition, daylight is a well-known fighter with depression. So in winter, when the day is so short, the sun pleases more than usual. At the exit, you will get a nice bonus in burning more calories than in the summer, as the body spends it to keep warm.

But, as usual, there is a second side of the coin. According to a study published in the journal Environmental Science & Technology, exercises in the cold take a lot of energy, because low ambient temperatures - this is stress for the body. And this means that it is easy to overtrain. As a consequence, you can earn emotional disorders and even depression. Even if it does not reach the psyche, the effectiveness of exercise in a state of chronic fatigue is almost zero. Therefore, go to work with the mind. This article will help you get the most out of the pleasure and benefit of walking, jogging, trekking in the woods on skis or even rolling head over heels from the mountain.

React to the weather
You can be a fan of morning jogs, but on very cold days it's better (and safer) to go out to workout not before midday, when the temperature reaches its maximum, and the tracks you plan to run will be cleared of snow. In general, studies in frost - this is not for the faint-hearted. Stay at home, if in the street and without you there is enough fun: wind, snow, ice and darkness.

Get directions
Sustainability and safety are important on the winter roads not only for motorists. If you still train at a time when it's still (or already) dark in the street, choose well-lit places. This will help you elegantly and accurately jump over frozen puddles. The ice can hide and under the freshly fallen snow, so try to run around the streets where the snow-removing equipment has already worked (or at least the janitor). In general, it is most convenient to cut circles near the house - along the beaten path. And, if you suddenly get tired, get wet or slip, you can quickly return.

Wear a heart rate monitor
If you do not have time to feel your pulse every 5 minutes (and it certainly is not, you run, you jump and do not know how to measure the pulse), carry a pulse-monitor and stick to the range in which aerobic exercise is most effective. Difference: 220 minus the age, multiplied by 60%, - the lower boundary multiplied by 80%, - the upper one.

Get warm with the mind
Before any training, go at a fast pace or jump on the spot at home - about five minutes. Going out into the street, do a few 30-second breaks in the first 10 minutes of the session, so that the body can adapt to the load.

Train under cover
Of course, it's very pleasant to run around picturesque fields and dalies. However, the walls of buildings or tall trees will protect you from the piercing wind and snowfall much better than the sky above your head. And remember that during the run, when the metabolism rises, gas exchange in the lungs is in full swing - so breathing car exhaust is especially harmful. So do not try to run along the highway, as some crazy citizens do.

Cool down, but do not cool down
In order not to freeze during a hitch, just make it shorter. For 3-4 minutes, lower the intensity of the workout, and then perform stretching in the room. Take off your outer clothing and calmly walk 5-10 minutes before you go to the shower.

Start small
If in the summer you run 10 kilometers, in the winter start at five. It is better to underestimate one's capabilities than to go off with a sore throat. Bear in mind that when you stop abruptly, the temperature of your body falls - the risk of hypothermia increases. Reduce the pace gradually, it will help you to recover faster and more correctly. In minus weather, wrap the neck with a scarf and pull it higher on the nose to breathe the warm air.

Pei
Do not think that during the winter training your body does not feel dehydration. Of course, in the cold season you will not sweat as much as in the summer. And yet, if you are warmly dressed and work hard, then a lot of moisture leaves. Keep a bottle of water under your clothes, warm. Drinking very cold liquid is harmful both during summer workouts and during winter.

Five sports occasions fall in love with the winter
1. Skates
Laura skaters do not give you peace? It's time to put on skates and get out on the big ice. Or small. In general, on any. This sport is very popular now - and a skating rink near the house, and you are provided with grateful public. Figure skating develops flexibility, plasticity and artistry.
2. Cross-country skiing
Surely in the lessons of physical education you and the class were being driven to the nearest forest to work out tedious shirkings on the ski track. Take a girlfriend and skis, put on a cockerel hat and understand that the fizruk was not so wrong. Skiing is fun, and a healthy heart is even more fun.
3. Snowboarding
Many treat him with disbelief, rightly believing that the kicked tail has not benefited anyone. On the one hand, a snowboard is really a traumatic projectile. However, to master the technique of riding on the board is much easier than skiing, and the pleasure from descent (no matter, at high speed or at the edge, slowly, "ladder") - the sea. Balancing on a snowboard, you will work for yourself almost all groups of muscles, including small muscle-stabilizers, which are difficult to pump in the hall.
4. Scandinavian walking
Strictly speaking, Scandinavian walking is not only engaged in winter. But a long walk with sticks, thanks to which the hands work no less than the legs, and the waist receives less load, is useful at any time and is especially pleasant in the frosty air.
5. Sledge, freezing and tubing
If all of the above does not suit you, then sledging or inflatable cheesecakes from the hill certainly will not require unnecessary gestures and costs. Benefits from such a fun pastime is not less than from a full exercise in fitness. Climbing the hill, and even in the open air - this is a real aerobic exercise with increased oxygen consumption.

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