Outdoor winter exercise can be performed both by the gym-addicts and by the sedentary people. You will get a lot of benefits from this workout such as reinforcing, keeping and improving health and many others.
In the winter sports there are a lot of people who wish to workout without skis, skates or sleighs. You can also attend different fitness, body building, aerobics, tae-bo etc. classes. Because, in winter, you are able to perform force training exceptionally in gym. But in the other seasons you can do the push-ups, pull up, squat outdoors.
Hovewer, in this season, you can do the endurance (aerobic) workout outdoors even if it is cold. The most useful for you will be: fast walking, running and cycling. If you haven’t practiced to workout in winter but you have already performed your training outdoors in other seasons, you should remember that in this period you must choose the reasonable amount of your workouts.
It should be mentioned that you can’t use the superior and the inferior parts of the respiratory organs when the air is cold. You should work them slowly, contiguously to prevent laryngitis, trachaeitis, bronchitis etc. The pulmonary ventilation extends when you make aerobic effort, the air flow cannot warm up enough when it goes through the respiratory apparatus . That’s why to prevent the warming up you should perform lower efforts during your exercise or even rest for some time.
If you have experienced the winter workouts the duration of your sessions can be nearly the same as during warmer seasons but a bit decreased. For example the rapid walking should take an hour or an hour and a half; running can last 30 to 45 minutes.
It is also important to choose the right sports clothing. It must provide thermal protection without overheating. Recent researches suggest applying three clothing layers which form two subsequent air layers.
The first layer which is closer to your skin should be not cotton (which is especially useful in summer) but synthetic fabrics like Goretex, Polartec and Lycra. These fabrics do not hold perspiration and do not turn into cold wet compresses for the chest and back.
The second layer includes warmer materials like wool.
The last layer must contain water- and windproof fabric.
In winter you should be more careful and protect the head, neck, hands and feet. You should put on a hat on your head, which can be made of the fabrics as in the first layer. Wear woolen polo necks or scarves to protect your neck. Don’t take leather gloves . They prevent in removing the perspiration, as well as wearing several pairs of cotton socks.
It should be also taken into account that cold as well as heat leads to the sportsman’s dehydrtation.
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