Outdoor sports in winter

The exercise in the winter and outdoor sports in general, this season was more than confident for sedentary people and for the fitness junkies. Benefits such as strengthening, maintaining and improving health, the characterization of outdoor exercise in winter no longer, however, new values can be acquired.

If skiers do not need prayers, there is a large mass of people who want to practice without skisSkates or sleds. The reflex is common to the attack on fitness, body building, aerobics, Tae-Bo, studies, etc.. Obviously, the strength training in this period is largely gyms - in other seasons of push-ups, standing, squatting is much easier to practice outdoors.

Meanwhile, the resistance (aerobic) exercise, which should always accompany workouts and should be able to place outdoors, even during the cold season. Brisk walking, jogging and cycling are the most recommended. In the case ofPeople are not trained in winter, but in practice these exercises at other times of the year are used, we found that the strength of the effort must be made with more care than in warmer seasons.

The upper and lower airways will not be used in the flow of cold air, so it must be taught step by step in order to prevent laryngitis, trachaeitis, bronchitis, etc., pulmonary ventilation during exercise than aerobicAirflow is not sufficient and often limited in its passage through the respiratory system heat - and alternate periods of work or even advised to take breaks - so once again heating.

When the body has been trained for winter conditions, the time of a regular session may undertake joint efforts in the warmer seasons approach - a little 'small. This allows for fast walking up to an hour to walk an hour and a half, about 30-45 minutes will be extended.

The train of sportthe most important: it is necessary to ensure the thermal protection without overheating. Up-to-date research recommends the use of three layers of clothes for two successive layers of air form.

) For the first layer of tissue that touching the skin, cotton (highly recommended in summer should be avoided. Here, using synthetic fabrics such as Goretex, Lycra Polarteck and otherwise - has kept the sweat and not getting wet and cold compresses to the breast and back.

For the second layer,hot material - such as wool - can be used, the substance of the last layer should be wind and water.

Pay particular attention to the protection of the head, neck, hands and feet. Above all, do the head with a cap of the same type of tissue, of which the first element, scientific studies have shown that the heat loss of the skull bigger. To protect your neck is better, scarves or pole of the same material as the last layer of clothing exercised. SkinGloves should be avoided to prevent: the elimination of perspiration - like the use of multiple pairs of cotton socks ago.

Last but not least, we should mention the level of hydration of the body: The cold and the heat tends to dry out the athletes.

If these recommendations are respected, can exercise and enjoy exercise even during the cold season.