4 reasons to train outside in the winter
Train outside! Especially in the winter, you actually should do outdoor sports, like running and cardio variety at low temperatures, it makes you fitter, stronger and more relaxed. Dress yourself warmly and get away from the home-heating, because endurance training at winter temperatures creates all sorts of ways to improve performance. Below is a high detailed overview of how you can set up your training and how to pay attention so you don’t be swayed by the cold. 1. The freeze will save your heart To endurance training in the cold your body uses less energy for heat regulation, because the more you exercise, the more heat your body produces. At low temperatures, it works as a heating system that protects the body hypothermia. If it is hot outside, your body should look to get rid of excess heat by increasing the heart rate. In cold weather, your heart pumping for the same work less hard and therefore decreases cardiac workload. Training Interval training is best. The constant change of pace and intensity brings your blood circulation well underway, and in cold weather you get it all done with a lower heart rate (10 to 15 beats per minute less). Keep this rhythm: 10 minutes catching up, 30 seconds sprinting, jogging 90 seconds. 40 Seconds sprinting and jogging 90 seconds. Watch out when its freezing Pay attention to the warning of your body. If it can not handle the cold, it switches to emergency mode: you shiver and thus produces heat. The consequences of these involuntary muscle contractions is that your glucose supply is used up to five times faster than normal and that you are exhausted earlier. That means you have to stop when you start shivering from the cold to warm you up.
2. The cold makes you faster A study of the University of Massachusetts in Boston shows that endurance athletes perform better when it’s cold. The researchers compared the marathon results from seven cities and discovered that the fastest times were run at temperatures between 1 and 10 ° C. At higher temperatures, the times have been worse. According to researchers, the optimal temperature was 5 ° C. That is because higher outdoor temperatures not only burden the blood circulation, but also ensure that the muscles get less oxygen. The cause: if you sport at high temperatures, there will be a redistribution of the blood instead where there is more blood flow through the skin, and less by the toiling muscles. And that means that your performance is quite plummet. Training Jogging on snow or sleet makes the foot and calf muscles stronger. You train for both strength and endurance. Important: turn off your front foot and not walk on your heels. Keep your arms slightly away from your body to keep a better balance. Vary the load, focus on various walking exercises, for example, knee lift and with the heels at the buttocks, and build into your training alongside the usual long maturities as short in (20 minutes), with 85 to 90 percent of maximum heart rate (rule of thumb 220 minus age). Watch out when its freezing Extremely cold air removes moisture to the mucous membranes and stimulates the bronchi, causing more susceptible to viruses and bacteria. Therefore, at low intensity of breath through the nose in order to make the inhaled air more moist and warm up. Suck on a candy will help, because you automatically have less open your mouth and breathe through your nose.
3. Low temperatures make you happy By endurance training in the cold makes your body releases the happiness hormone serotonin. Depressive moods are contested by four times better than with antidepressants, says a study by the Duke University. Half an hour of cardio workout twice a week, and that for four months, was enough to improve the mood of the subjects in this study. strong>Training Combine at outdoor sports accessories that increase strength and endurance. The more variety, the more fun. 10 minutes run-in, followed by a cycle of squat pull jumps, pushups, lateral moves and dodges. 15 to 25 repetitions per exercise, and three times through the whole cycle. Between cycling comes one minute relax ‘marking time’. 10 minutes run out. Watch out when its freezing Don’t forget to drink. Winter has the danger too little fluid intake because you difficult notice thirsty. You also sweat at lower temperatures, and the dry winter air can also dry you out faster. Therefore is it important to drink every 20 minutes approximately 200 milliliters.
4. Winter strengthens your immune system. American researchers of the Appalachian State University have found that sports in the winter enhances the immune system. The susceptibility to colds was deposited from 1000 subjects in the cold season by the time they spent on endurance. Those who did were better prefent for outdoor cold half as often as those who were hardly move. One explanation is that boosting the temperature differences between the inside and outside of the blood flow, thereby enhance the immune system. Training To ensure that you don’t have to abort after a very short time exercising in the cold, you must always do a good warm-up first. Otherwise you have more riks at muscle problems. So before you go out do a one minute run with your arms, do 20 pull squat jumps, one minute ‘marking time’ and 1 minute rope jumping. Watch out when its freezing Dress so your body temperature rises, but not falling. When you start running, you may first have it cold because you’re going to produce enough heat during your workout. Wear several layers of clothing over another. It is good to wear light or reflective clothes, because it is often dark when you are in the winter sport. Your body loses most heat through your head and your hands. Therefore, wear a hat and light gloves.