The expert lists tips for exercising on cold days and maintaining fitness
On cold days, the willingness to practice physical activity usually suffers, especially for those who are passionate about running. Whether indoors or on the street, the discomfort caused by the cold air makes practitioners avoid performing it. However, what many do not know is that mild temperatures favor the practice.
Vanessa Furstenberger, a physical educator specializing in training for runners, explains that studies on the release of the hormone irisin, which aids in the weight loss process, were designed to show whether the substance would be released with a combination of exercise and exposure to Cold. “If you combine all this extra caloric expenditure and the calories expended on a run, we can say that you lose more weight in the cold, especially if you are outdoors,” says the professional.
Subsequently, the physical trainer explains the benefits of running in the cold and how to avoid injuries during the practice. I wait!
The benefits of running in the cold
It’s normal to feel lazy running in the cold or even fall into temptation with the food more fat when temperatures drop. But it’s not because it’s cold that you can – and you shouldn’t! – interrupt your workout routine. Much less use an excuse to leave running and a balanced diet aside.
In addition to increasing energy and the willingness to bear all the day’s activities, running in the cold also increases the body’s immune defences; it is also more comfortable to sweat than when the temperatures are warmer.
Tips for running on cold days
- Pick warmer times during the day to run, like lunchtime;
- Start the activity in warmer clothes and remove the pieces as the body warms up;
- Drink water, because despite the lower apparent amount of sweat and little thirst, the body becomes dehydrated and we must avoid any mishap due to the loss of water;
- Eat properly and in a balanced way, so you’ll avoid a drop in immune defenses;
- Set goals to achieve with the competition (practices, overcoming times, increasing mileage) and thus, you will feel encouraged to stay in training and maintain regularity well into the winter.
How to prevent injuries in physical activity?
To prevent injuries, Vanessa Furstenberger recommends warming up your joints locally so they lubricate and prepare for exercise. “After this local preparation, it is good to do a general warm-up, such as a light jog, to start adapting the cardiopulmonary part – no more than 10 minutes – and only then do a short stretch so that the muscles can respond with greater flexibility before of the race itself.”
Beware of costumes
Clothing also requires attention. Thermal and windproof overalls are best, as they are lightweight and easy to take off when your body temperature rises. “The option doesn’t matter: the important thing is to start the race warmer and go the clothes slowly, because after exercise the body cools down very quickly and you’ll already have a shirt to protect yourself quickly”, teaches the physical trainer.
By Michelly Souza
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
