Winter Workout: physical activity and the cold season

February 22, 2010

Exercise & Fitness

Stay motivated

To stay motivated you need to think of the benefits physical exercise has on your body. An exercise program will remove the melancholy of the winter, improve your mood, you will be energized and help you have a restful sleep. Try you grant at least 30 minutes and a few days a week for physical activity. It is very important to combine the 4 main types of exercise – aerobics, strength training, balance and flexibility.

Do not punish yourself too much if you miss a day of physical activity! Try to come back as quickly as possible to the established program, and to be more motivated/train with you husband or with a friend.

Exercises performed inside

To make the right choice I will give you some suggestions:

• A walk through the mall – is a very important and, moreover, is a real pleasure. Besides the fact that in the end you will feel in shape, you can meet new people;
• Training at a fitness center – is very beneficial and practical;
• Swimming – is a very relaxing form of exercise,  very indicated for people who have knee problems (this does not allow them to make more difficult exercises). A swimming workout is awesome.
• Purchase special equipment – for example, a bicycle placed in front of a window or the TV is very useful to train daily.

Exercises carried out outside

A few years ago, the advice given to those who felt the need to exercise outside during the cold season was a standard one: cotton clothing, wholesale scarf, cap, etc… Currently, there are special sports equipment that are more practical, offering a much greater freedom of movement and preventing skin sweat retention.

How should you prepare to exercise outdoors during winter?

• Avoid cotton clothing because they absorb and retain moisture;
• Hands are extremely vulnerable during the winter. Therefore it is appropriate to wear regular gloves or mittens for polypropylene. The later is more indicated, because the heat keeps around the fingers;
• On your feet you should wear wool or polypropylene socks. Avoid tight fitting shoes, because if you are have to wear too many socks or if the shoes are to small the blood flow to your feet slows and this keeps your feet cold;
• Neck and head protection is important. You lose a good amount of heat if they are not covered. So, a wool hat covering the ears is welcome. For mountain lovers goggles against wind and ultraviolet radiation are recommended, a cream and a lip balm with high SPF (especially at high altitude);
• Eat well to keep your energy levels up! A meal rich in nutritional elements, and snacks at fixed hours are very important before exercising outside;
• Plenty of water! Your body needs fluids during the cold season, as it does during the hot season. You can easily dehydrate in the cold season as you easily lose water through sweat, breath or because of slowing down the process of producing urine.

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