Did you know that exercising in the cold burns more calories? Isn't it worth sacrificing the cozy warmth of your couch for a little fat burning?
When you work out this winter, remember to take a few precautions to avoid the common discomfort caused by the cold; or worse – hypothermia.
Apart from the popular measures like wearing a hat, scarf and gloves, here are five fitness tips to make your winter workouts work for you:
1. Hydration:
Pic credit: coach.healthytrim.com
Stay hydrated at all times. Often, we don’t think about drinking plenty of water before, after and during winter workouts.
Keeping yourself hydrated is as important during winters as it is during summers. Don’t wait until you’re thirsty as it means you are already dehydrated. Hydration also helps you with dry skin that is a common complaint in the weather.
However, steer clear of an over-consumption of sports drinks unless you are exercising for sustained periods.??
2 Layering:
Pic Credit: fitness.popsugar.com.au
?Make sure the first or innermost layer of your clothes is a moisture wicking, synthetic material that draws sweat away from the body. Cotton should be avoided as it absorbs sweat, increasing the possibility of causing chills.
The second layer should be a fleece material for insulating and keeping your body warm.
The third and final layer needs to be wind or water proof. Don’t forget to protect your ears and hands. When you run or walk outside, your body heat is directed towards your core leaving the exterior colder. Always use a head wrap or ear muffs and gloves.??
Wear fewer, thinner layers of clothing, rather than one single, heavy layer. Cool down gradually after your workout by taking off a layer at a time.
3 Warm-up:?
Pic credit: lifestyle.yahoo.co.nz
Colder weather leads to tighter muscles and joints. It’s easy to pull a muscle when you’re exercising in lower temperatures.
To avoid this, practice dynamic movement stretches to get your blood flowing and body warmed up before the exercise. Try bringing your knees up to your chest, doing walking lunges or taking a brisk lap before you begin.?
If you experience side pains while exercising in the cold, try wearing a face mask. It helps warm the air before it reaches your lungs, lessening the chance of side pains.??
Don't ignore the warning signs that you may be cold. Symptoms of frostbite include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area. Do not rub, as it can damage the skin. If numbness persists, visit a doctor.
4 Shoes:
Pic credit: picsbox.biz
Whether you live in a blizzard-prone climate or a town that only sees patches of ice on a rare occasion, it’s important to have safe traction in your shoes.
Try using a trail shoe during the winter, but not the heavy, hiking one. New Balance offers trail/running shoes that are lightweight and have great traction for slippery floors.
6 Mix it up:
?As much as you might hate hopping on the treadmill, try to mix up your exercise routine at least once a week.
Your body always works harder in extreme temperatures, so giving it a break every now and then is a good idea.
Try an indoor class or strength-training in an indoor setting. It’s also a great idea to practice a less strenuous workout one day a week to ease out the strain. It’ll make you feel better and your muscles will surely appreciate it.
No matter what the temperature, always listen to your body. Hopefully, these tips will help you understand what your body is saying, as you stay fit this winter.
Feature Image: Thinkstock
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