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If you start sweating, remove a layer of clothing. Wool and some of the newer wicking synthetics are recommended for cold-weather workouts. Hydrate.
Even when it’s cold, the body loses water through sweating and respiration. For moderate exercise, drink 8 ounces of water before exercising and sip 8 to 16 ounces throughout the workout. In addition to finding a place for a great workout, identifying those workout spots will also help you get to know your neighborhood more intimately.
Nothing showing up in your vicinity? (5) Google “parks” in your area for more options. Even if no officially designated parks or green spaces come up, you may still stumble on potential workout spots simply by striking out. 5. Diversify.
Break out of your usual outdoor routine. There are all kinds of winter sports activities that are not only fun, they’re great calorie-burners and tremendously beneficial for your heart. Think of them as your own winter form of cross-training. Excellent cardiovascular workouts include cross country skiing, ice skating, and.
Home > Learn > 5 Tips for Cold-Weather Workouts. 5 Tips for Cold-Weather Workouts. November 22, 2016 But, if you’re an outdoor athlete or even just a weekend warrior looking to amp up your fitness level, cold-weather workouts provide a ton of benefits and prepare you for your spring and summertime adventures. Preventing cold weather injuries and training effects should be of primary importance, especially as the temperature drops below freezing.
Tolerance to cold-weather training is much more difficult for the body, compared to hot-weather training. Exercise physiologist Michael Crawford shares five tips that will help you stay safe and get a good workout. 1. Be aware of the impact heat has on a routine workout.
For outdoor workouts, watch the weather forecast and know what you’ll be up against the next day, whether snow or a cold blast, Raglin advised. Plan the appropriate clothing and have everything. Almost everyone can work out safely in cold weather.
In fact, scientists have suggested no temperature is too low to exercise outdoors as long as you suit up to minimize cold-weather risks. And though it’s obvious that high-intensity workouts—like boot camp training or running—are better choices for staying warm than, say, yoga, your body will work to maintain a core temp of. Rest for 30 seconds at the end of each round of four exercises.
Repeat for a total of four to five rounds. Do this workout two to three times a week. Slow your pace when the temperature rises above 70°F.
On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.
List of related literature:
|from Nancy Clark’s Sports Nutrition Guidebook|
|from Encyclopedia of Sports Medicine|
|from Exercise for Mood and Anxiety: Proven Strategies for Overcoming Depression and Enhancing Well-Being|
|from Essential Concepts for Healthy Living|
|from Health Opportunities Through Physical Education|
|from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis|
|from Advanced Marathoning|
|from Sports Nutrition for Endurance Athletes, 3rd Ed.|
|from Advanced Marathoning|
|from Concepts of Athletic Training|