How to make winter training on the street is safer and more enjoyable

To learn how to dress properly and do during the cold season, not to get sick.

Why train on the street when it's cold

increased productivity

The cold promotesCold exposure increases running VO (2max) and cost of transport in goats. aerobic muscle structures. Because of this increased running speed and increases the efficiency of oxygen utilization.

increased immunity

Due to hypothermia in the body increases the secretion of cortisol and reduced immunityThat makes you more susceptible to infections and viruses. However, you can get used to the cold and move it without negative consequences.

A Japanese studySwimming training prevents generation of suppressor macrophages during acute cold stress. mice proved that training in the cold inhibit the production of corticosterone (an analogue of cortisol in humans) in response to stress from the low temperature. During exercise, the body is hardened and less responsive to hypothermia. Accustomed to training in the cold, you will not often catch a cold in the winter.

Increases calorie expenditure and fat burning

Cold increases the amount of brown fat - a particular type of fatty tissue, which spends calories to heat the body. StudyCool Temperature Alters Human Fat and Metabolism. 2014 to impose that a regular sleep in a cold room (19 ° C) for a month increases the volume of the brown fat cells of 42%, and their metabolic activity - 10%.

Another studyIncreased brown adipose tissue oxidative capacity in cold-acclimated humans. It showed that the presence of two hours a day at temperature of 10 ° C increases the brown fat activity by 45%. In addition, scientists have recorded an increase in glucose uptake. Thus, exercising in the cold, you increase spending calories faster and reduces weight.

However, it should be noted that the cold increases the calorie consumption only at low intensity exercise and when your body is warmed up, it ceases to spend more energy on thermogenesis. Thus, you will spend more calories, such as foot get to the place of training and perform warm-up exercises.

Winter training can be really useful and effective, but that they were pleasant and safe, follow a few rules.

7 rules of winter training

Dress properly

For training in cold conditions need to wear several layers of clothing made of synthetic material. Cotton will not work, because while jogging it gets wet with sweat, will be a long time to dry and cool the body.

examples suitable clothes depending on the temperature:

• 5 to -1 ° C - shirt with long sleeves made of synthetic material, taytsy, fleece jacket. If the wind and rain, instead of fleece you can wear an easy jacket.
• From -1 to -5 ° C - shirt with long sleeves or conventional insulated taytsy, pants, blouse and lightweight fleece jacket. It is possible to replace the first layer on a set of thermal underwear.
• Below -6 ° C - first layer: T-shirt with long sleeves and taytsy; second layer: fleece jacket and pants; third layer: lightweight jacket. The first layer can be replaced by normal (from 2 500 rubles) or compression (from 17 thousand) Thermal.

Concerning shoes, Choose a winter shoes with a good tread and the top of the material Gore-Tex, which will not allow the feet to get wet, even if you're running in the snow.

Also, for a comfortable and safe jogging you definitely need:

• Light cap of synthetic material, which will allocate the pot.
• Seamless socks. Runners often prefer long compression socks to warm the calf muscles and protect the ankle from injury.
• Gloves. Lightweight fleece gloves do not allow cold air and dry palm leaves. For bicycle exercise and sports on the bar need gloves with non-slip pads on the palms.
• Handkerchief. Even in completely healthy people while jogging in the cold begins to flow from the nose. Therefore, grab a scarf - it is useful to you.

Warm up well

In cold weather warm up your muscles harder. To avoid injury and discomfort Warm up carefully. Best of all - before going outside.

Take 5-10 minutes to warm up the joint and dynamic stretching, do a few exercises: jogging in place, Jumping Jacks, air squats, jumping.

Carefully choose the route

It is advisable to choose the route in advance and check for slippery areas and windy places. This is especially important if you'll be running around in the dark. It is undesirable to run and even more so to take the windy section at the end of training - the wind picks up heat quickly, you can catch a cold easily.

Engage until light

Winter is better to train during the day - the temperature is warmer, do not have to run around in the dark. If you can not find time until the light, buy clothing with reflectors that you had seen in the darkness.

start slowly

Do not immediately arrange long training. Give your body get used to the activity in the cold. Start with 10 minutes and gradually increase the time to 40-45 minutes.

Do not overdo it

Winter is not suitable for interval training and the rate of development. During a workout, try to breathe through the nose, if you start to choke - lower the tempo. Also, keep in mind that your body has to work much harder to keep warm.

British fund to combat heart diseaseCold weather and your heart. He recalls that in cold weather, the heart has to work hard to maintain body heat, so you can increase heart rate and blood pressure, even at rest.

If you have heart problems, it is better to transfer workout in a warm room.

Finish in the warmth

Calculate the route in such a way that it ends right outside your home and you can immediately get in the heat, change wet clothes and make good stretch.

see also

• 6 exercises to train outdoors in the cold season →
• Memo to those who are going to run in the winter →
• 10 motivational tricks that will help to get out for a run in the winter →