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Outdoors Sports in Winter
Outdoor sports in winter and exercise in general in this season should be viewed more confidently by sedentary people as well as gym-addicts. Benefits such as strengthening, maintaining and increasing health, characteristic of outdoor exercise, do not cease during the winter; on the contrary, they can acquire new values.
If winter sports enthusiasts need not be pleaded, there is a great mass of people who would like to exercise without skis, skates or sleds. The common reflex is to attack fitness studios, bodybuilding, aerobics, tae-bo etc. Of course, during this period, strength training largely depends on the gyms – in other seasons push-ups, pull-ups, squats are much more easily practiced outdoors.
Meanwhile, endurance (aerobic) exercises, which should always accompany anaerobic training, can and should be done outdoors, even in the cold season. Brisk walking, running and cycling are the most recommended. In the case of people who have not trained in winter but are used to practicing such exercises at other times of the year, it should be emphasized that the dosage of effort must be done with more caution only during warmer seasons.
The upper and lower parts of the respiratory system are not accustomed to the flow of cold air; they must therefore be trained step by step to avoid laryngitis, tracheitis, bronchitis, etc. As pulmonary ventilation increases during aerobic exercise, the airflow cannot heat up sufficiently when passing through the respiratory system – thus alternating periods of less effort or even taking breaks is recommended – in order to allow a new warm-up.
When the body has been trained in winter conditions, the timing of a usual exercise session may approach that usual in warmer seasons – a little reduced. Thus for fast walking it can extend over an hour, an hour and a half; to run, 30-45 minutes.
Sports equipment is one of the most important aspects: it must provide thermal protection without overheating. The most recent research recommends using three layers of clothing that create two successive layers of air.
For the first layer of fabric, touching the skin, cotton (most recommended in summer) should be avoided. Here, synthetic fabrics such as Goretex, Polarteck and Lycra are used – they do not retain sweat and do not turn into cold wet compresses for the chest and back.
For the second layer, warmer materials – like wool – can be used; the fabric of the last layer must be waterproof and windproof.
Special attention should be paid to the protection of the head, neck, hands and feet. Above all, the head must be covered with a hat made of the same types of fabrics as the first layer: scientific studies have proven that the skull allows the greatest loss of heat. To protect the neck, it is good to wear polo collars or scarves of the same material as the last layer of the garment. Leather gloves are to be avoided: they prevent perspiration from being evacuated, as is the wearing of several pairs of cotton socks.
Finally, we must mention the level of hydration of the body: cold and heat tend to dehydrate the athlete.
If these recommendations are followed, we can train and exercise even in the cold season.
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