All you need to know about training in winter

winter-training

In winter the lack of motivation accumulates. You eat more and the desire to spend on the sofa multiplies. However, you have to keep exercising despite the cold and the shorter days. You just have to start!
How to maintain regular physical activity in winter

Stay motivated

In winter, we tend to lack motivation and that is totally normal. However, to avoid ruining all the efforts made for the rest of the year, all means can help you. That is, do not hesitate to vary the activities of your workouts. You can, for example, try gentler activities. Pilates is a good alternative for those who want to tone up. The more advanced will also be able to orient themselves more than anything by HIIT sessions without the need to train with equipment. And to overcome winter laziness and motivate yourself, there is nothing better than doing sports in a group. For example, you can do the IGTV on our Instagram accounts and follow the training guided by our trainers. This will help you stay motivated throughout your training session.

Do not forget the benefits of sport

At this time, the days are shorter, the weather is gray and the temperatures push us more to stay in bed under the deck than to play sports. To fight that winter laziness, keep in your head that sport will always bring you good things. In addition to the physical benefits (and especially for the prevention of some diseases), doing a sports activity will considerably enhance your mental well-being, because your body will secrete numerous hormones and especially endorphin, the pleasure hormone.

Review your goals if you need it

Although doing sports in winter is good, you have to agree to lower your demands if necessary. In the cold, our body works differently than usual and needs more energy to stay at a normal temperature. Therefore, it is not necessary to ask too much because the body is less capable of making substantial efforts. Obviously, you will be able to achieve your goals, but always bearing in mind that the performance will not be the same. The most important thing is to maintain physical activity to stay in shape.

Some precautions to consider

Cover yourself from head to toe

If you are starting to do sports outdoors (running, walking, etc.), you must equip yourself to compensate for the winter temperatures that the body will face during the session. Thus, to maintain adequate body heat, the idea is to dress in layers. Put on a shirt first that is light enough to sweat without retaining moisture, as this can cause colder post-workout. Then put on another clothing that is warmer material and then a waterproof windbreaker if it is a rainy day. Finally, do not forget to keep your hands and feet warm with gloves and good socks because it is through the extremities that the body cools.

Insist on warming up

With low temperatures, it is necessary to warm up well. Joints are stiffer, muscles are tighter, and the heart has a harder time exercising the rest of the cardiovascular system. If warming is normally indispensable, it is not possible to put it aside in cold weather. You could even double the duration of your warm-up because the body needs a little more time to be ready to exercise. Start with a little cardio, 5 to 10 minutes gradually picking up your heart rate.

If you do your routine at home, you can skip the loop a bit or do some burpees to start. Then depending on your training, warm up the muscles you are going to exercise with some exercises using the weight of your body and prepare your joints by performing some rotations.

Hydration is important, even in winter

Even if you don’t feel as thirsty when you train in winter, the risks of dehydration are the same as in summer. Therefore, it is essential to drink enough water when you do physical activity. During your training session, drink a small amount to make up for the water loss and allow your body to put forth the effort you ask for. Don’t forget to hydrate after training. Your body needs to recover properly before your next workout. It will also save you from excruciating muscle aches.

Focus on a balanced diet

As you already know, during the winter energy needs are even more important. Thus, avoid training on an empty stomach. Before your workout, eat food that is rich in carbohydrates because they are a good source of energy. The ideal is obviously to eat balanced. A reminder for those who have forgotten: your meals should consist of a serving of vegetables, a source of protein (animal or vegetable), and starches. For dessert, you can have a yogurt (for the calcium) and a piece of fruit (seasonal, it is even better).

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