The winter arrives and brings that cold more loaded, which causes a lot of people leave the physical activity of side – although this practice regular be beneficial in all the seasons of the year. If you can keep the courage and the commitment, know that training in the cold has its own peculiarities. Care such as appropriate clothing and protection even against diseases should be taken into account.
The My Life talked with the physiologist of sport Raul Santo, who gave valuable tips on the care required – but often forgotten – at the time of exercising in the cold days.
Heating and stretching:
it is the custom of many people to choose between stretching or warming up before aphysical activity. Or just jump the two steps. It is important to remember that the heating should be done before stretching, and in general is a light jog or walk and movements of the arms and legs.
According to the physiologist of sport Raul Santo, the risk of injury increases on cold days, because our brain receptors are left with limited activity, taking more time to send reinforcements to the joints, muscles and ligaments. Therefore, it is important to give more attention to heating and elongation during cold days. In time stretch, the tip is to increase the number of repetitions for each region of the body and with greater magnitude, that is, by stretching the muscles at the time of execution.
wear normal clothing and in excess can cause you to sweat more, causing the yield to fall and lead to fatigue. Raul Santo states that it is important to use specific clothing for physical activity, because they facilitate the process of sweating.
Another recommendation is to always keep well-heated the ends of the body, such as hands, feet, and head, as in the cold our body concentrates the heat at its center. So, do not forget the gloves, socks and cap! “If the person you feel hot during the workout, it can remove excess clothing to a few, but never all at once, because the body can suffer thermal shock,” says the physiologist.
In the cold, it is also essential to use clothes always well dried. Otherwise, you will be more susceptible to diseases.
Lower the dose:
in the winter, the income also falls, until for the account of the excess of clothes. “At this stage, due to caution and to avoid injury, it is important to measure more the practice, both in terms of volume and speed,” advises Scott.
So, start lighter and gradually increase the pace over the course of the week or of the day itself, always respecting your limits. “What can not is to train strong every day, because the body will not support the demand,” warns the expert.
Avoid places with a lot of pollution:
do exercises in the great avenues or courses that have a lot of cars affect the yield. The pollution leaves the air more dense and dry. So, if you train outdoors, you prefer to times of lower flow.
Use sunscreen and lip:
cold is not an excuse to leave the protection of the skin. The sun is still there and the air is more dry than ever. Therefore, it is essential to use sunscreen – in the skin and on the lips – even when the heat goes away.
Continue taking plenty of water:
it is common to feel less thirsty in the cold days, however, when the subject is exercise, we must escape from this rule.
“One should drink water also during the route, because the mouth gets very dry because of low humidity,” says Raul, who also recommends the intake of fruits and vegetables, rich in water in its composition and is important for the hydration pack full of our body.
immediately after the end of the exercise you must take the clothes she was wearing and exchange it for other dry, even if you do go to take a bath only when you get home.
Raul Santo explains that, when you finish training, your clothes are wet, which may hinder the regulation of your body temperature, generating a hypothermia. If you are taking a bath, the temperature should be warm to hot and the clothing the post-workout should include a tracksuit.
Do not expose to cold after the workout:
post-workout, it is important not to expose yourself to the cold, for the same reason that we should swap clothes. The body is hot because of physical activity and expose it immediately to the cold can cause a thermal inversion, then of hypothermia. “The body must cool down gradually,” says Raul.
Prefer places that are open:
this rule applies both to those who train outdoors as well as for the athletes of the academy. The chances of contrairmos some virus or infection are higher in the cold, especially if you’re in places that are very closed or poorly ventilated. So, prefer environments open, or make sure that the ventilation system of your academy is working correctly.