How to Exercise in Winter
Changes in the season can change your experience of exercise. Colder, darker, wetter conditions can impact everything from your body to your mood. How do you ensure that your exercise is still safe and effective?
Is it safe to exercise outside in winter?
UK winters are generally safe for outdoor exercise, but you will need to be extra careful of slippery ground. Wear shoes with a good grip. If it is dark, ensure you have a torch or headlamp. Warming up is more important during winter as cold muscles are at more risk of injury. If you attend personal training Cheltenham, from https://insidesweat.com/pages/personal-training, for example, your trainer can advise you on the safest approach.
Do we burn more calories in winter?
Winter exercise tends to burn more calories than summer exercise because you need more energy to keep yourself warm, and to fully power your muscles. You may feel hungrier during winter and need to eat more to sustain your exercise, and it is easy to forget that you still need to hydrate.
How should I dress?
Layering allows you to stay warm by trapping heat. A polyester/nylon blend or polypropylene inner layer should help you remain dry and reduce chafing by drawing away any sweat. The middle layer should be thicker and insulating, such as a fleece. For the outermost layer, wear something tough to withstand wind and rain. As you become warmer, you can remove layers. High-visibility clothing is useful for dark mornings and evenings.
How do I protect my lungs?
Cold, dry air can cause irritation in the throat and constrict the lungs, leading to a tight chest. This is particularly concerning for people with breathing disorders such as asthma. Some people even develop a condition called exercise-induced bronchoconstriction (EIB)
Protect your chest by breathing through your nose only, breathing deeper and slower, reducing your pace, and by wearing masks or scarves. The extra effort needed to process cold air may even strengthen your respiratory system.
Being aware of all these principles and their effects will allow you to make the most of your winter exercise regime.
