in winter?
run outside?
Turns out it has some interesting benefits/ShutterStock
In the winter season, the temptation to be at home more hours than outside is common for many.
However, maintaining an active lifestyle during the colder months is essential for overall health and well-being.
Physical activity especially during the winter has many positive effects on the health of the body, on the prevention of diseases and on the prevention of obesity.
Studies in the field show that people who continue to engage in moderate physical activity during the winter may reduce by 20% the chance of contracting infectious diseases of the upper respiratory tract.
Therefore, it is recommended to train in all seasons and especially during the winter, when it is a holistic training that includes aerobic endurance, strength, coordination and flexibility.
Suggestions and tips for physical activity in winter and rules of caution and safety that are important to always follow:
1. Layered clothing suitable for winter:
suitable clothing is essential for winter training.
Dressing in layers helps regulate body temperature and ensures that the body stays warm and without overheating.
Moisture wicking clothing is recommended to keep sweat away from the skin and to add a layer of insulation and, in case of cold and rainy weather, a waterproof and windproof outer layer.
2. Caloric expenditure during the aerobic activity outside:
running against the wind or in the rain requires more caloric expenditure than in comfortable summer weather and this is due to the difficulty of performing the activity in conditions that make it difficult and increase the heart rate and more.
This is especially significant in activities that have an impact (disengagement of the foot from the ground) but not only in them.
3. Training outside in the winter and increasing the RMR (basic metabolism):
the characteristic of physical activity in the cold is the increased depletion of the glycogen stores (a store of carbohydrates in the liver and muscles) and at the same time, an increase in the metabolism of fat.
If so, increasing the rate of glycogen use leads to a decrease in its amount in the body, which will cause the muscles to use fat as a preferred source of energy.
Also the hormone adrenaline, which is secreted during physical activity, causes an accelerated use of those fats as a source of energy (contributes to an increased burning of fats).
The cold conditions raise the RMR level and this is to maintain a normal body temperature.
The advantage of physical activity in winter is its contribution to greater caloric expenditure.
stretching exercises.
Mostly in winter/ShutterStock
4. Make sure to drink water even during the winter and especially when performing physical activity:
although this is not as noticeable as in hot weather, maintaining moisture is no less essential during the winter.
Cold air tends to be dry, and breathing in dry air can lead to increased fluid loss.
That's why it's important to drink water before, during and after training to maintain optimal hydration levels.
Harsh weather conditions that are also characterized by a terrain route that changes on a regular basis require a unique effort.
Therefore, even in the winter it is recommended to drink at least 10 glasses of liquids and even more, if it is about prolonged aerobic training.
5.Adjusted warm-up before activity:
cold muscles are more prone to injury, so it is essential to devote extra time to warm-up in the winter.
For example, dynamic stretching (in motion), light aerobic exercises and joint mobility exercises.
Intense short efforts often require significantly more preparation than prolonged efforts.
For example, a 5 km race requires relatively more preparation (warming up) than a marathon run (42.195 km) and this is due to the intensity of the effort in the race.
6. Indoor training:
On days when the weather is particularly difficult, it is especially important to have a backup plan for indoor training, such as stationary cycling, swimming, yoga or strength training at home or at a local gym to stay active regardless of the weather.
7. Choosing an outdoor route for the aerobic activity (such as walking, running, cycling, etc.) where you can enjoy the winter landscape:
the place of exercise often also has an effect on the motivation of the exerciser.
For example, running at the beach, in the forest, in the park, at the lake, etc. are particularly enjoyable and contribute to motivation and persistence in the activity.
8. Training with a friend or in a group:
especially in cold or uncomfortable and challenging weather, this may contribute a lot to motivation and persistence in training.
9. Applying sunscreen to the exposed areas of the body, including the face:
it is highly recommended not to skip applying sunscreen.
Exposure to the winter sun, combined with reflective surfaces such as snow, can cause skin burns.
10. Pay attention to the temperature:
the systems of the human body function less well in hot or cold conditions and this is because it is a state of departure from homeostasis (water balance in the body).
So the body has to balance itself through increased sweating.
For example, when it's hot, it cools itself by sweating and when it's cold, it copes with shivering or chills that help the body to warm up.
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11. Recovery after training:
after training in cold weather it is recommended to perform a little release: stretching and relaxation for a few minutes.
Also, a hot drink, such as herbal tea or hot chocolate can definitely be a good, comforting and relaxing way after dealing with the cold, especially at low temperatures.
12. Exposure to diseases during the winter:
It is known that there has been an increase in the incidence of diseases, so it is not recommended to exercise when sick.
What's more, this may even worsen the health condition of the exerciser.
Also, training in closed places such as a gym, studio, etc. may also cause the infection of other trainees.
13. Safety when performing the activity outside during the winter:
aerobic activity in particular increases the risk of falls due to slipping, a possible change in the route of the terrain such as stones that due to the wind are on the running/walking/riding track, braking should be slower and especially this is very important when the activity is done on a road with Cars and pedestrians, poorer visibility in the evening or in the rain.
That's why it's important to do an activity with bright clothes, a flashlight, etc.
14. Eating while performing the activity outside in the winter:
when it comes to prolonged training in cold weather conditions it is important to prepare nutritionally and even consult a clinical dietitian regarding the type of foods recommended in this case and the timing of its consumption.
In some aerobic activities, of course, you can eat and even drink while doing the sports activity (more problematic in activities that involve detaching the foot from the ground).
15. Caution, hunger in winter increases.
The feeling of hunger that one sometimes has after outdoor activity during the winter is quite common, a feeling of hunger after high-intensity training in the rain, swimming, etc.
It is important to pay attention to the fact that the exercisers do not consume an increased and unreasonable amount of calories after the activity outside - which of course may lead to an increase in weight and fat percentages because the total calories consumed will in this case be higher than the total calories used.
Dr. Itai Ziv (Ph.D.), Center for Courses and Training in the Field of Physical Fitness and Health at the Levinsky Wingate Academic Center; Moran Nachmani, Exercise Physiologist, Haifa Personal Fitness and Nutrition Center
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winter
calories
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