If you don’t want the cold-weather to stop you from reaching your goals and make you a couch potato again then you need to train. But there are some safety precautions you should take before starting your training in cold weather. Without these, the cold weather can get you injured, so these precautionary measures are very important. Don’t let the weather stop you. It is time to get your workout clothes out and start training with outdoor workouts.
Dress according to the weather
Dressing appropriately is very important. Keep the base layer they can keep moisture away from the body. something like a workout T-shirt or tank top would be great. Then wear a comfortable middle layer and top it up with windbreaker-style jackets. I like to keep the layers easy to wear and take off, i.e. zippered jackets so I can open the zipper when I feel a little hot. You will be taking a layer off but remember not to do that while in the open.
Warm-up before starting an exercise
Warm-up raises body temperature preparing it for an outdoor workout. Your warmup can include stretching focusing on major joints and activating muscles following movement specific to your workout. This way your blood flow improves, muscles get ready, and chances of damage are less.
Cover your head, hands, ears, and neck
Covering the head, hands, ears, and neck will lower the temperature to a noticeable level. Plus, these areas are more prone to catching heat and we often forget to cover them. For instance, the uncovered head can cause a headache, the neck can catch flu and cold. Hands are also vulnerable to frostbite so wear gloves. No matter how tough you are you cannot be tougher than the cold.
Wear reflective clothing
Winter brings low visibility issues with it, and if you are going for an outdoor workout during low daylight then wear reflective clothing. This will keep you visible to cars, cyclists, pedestrians, and other fellow workout enthusiasts. A reflective vest, shoes, or jacket will do the job. But run in the harm’s way, even though you are wearing reflective clothing walk or run on the safe side.
Let the body cool down
Give the body time to cool down after you stretch before working out and after you are don’t. You might want to get in your car or wait in someplace where cold air cannot reach. Catch your breath in the tank top or T-shirt and trousers while the damp clothes get dry. Don’t wait outside after the workout or you can catch a cold. Cold is attracted to sweat. Go for an easy stretching routine.
Eat, Rest, and Recover
Diet is a very important, low or unhealthy diet that can make you weak and halt the workout progress. Just like diet, proper rest and giving the body time to recover is also very important. Get plenty of quality sleep. A pre-workout meal should be light and post-workout should be the opposite. Follow your diet plan according to the goals
Get hydrated
Training in the cold would not make you realize you need water but it is important. You might not feel thirsty like you do in summer. Make sure to drink enough water to keep yourself hydrated. Your pee color is a clear indication of how much you need to drink. Avoid cold water and go for lukewarm water. Try drinking less right before and during the outdoor workout.
Don’t forget sunblock, you can have a sunburn during winters too. The radiations can even get past the cloud barrier. Stay safe and get back on training.
