Don’t let the winter months stop you from your regular training routine! Your body counteracts the cold with an increased pulse rate, which will increase your energy consumption immensely and make your training more efficient.
It is extremely important to train properly during winter to reduce the risk of injury or sickness.
Here are some helpful tips when you are training this winter!
Dress in layers
When you train in winter, it is best to dress in easy to remove layers. Your body temperature wil climatise appropriately to the weather and reduce your risk of injuring yourself.
Take your time warming up
Your body is going to take a little longer to warm up in winter, and a cold start can increase the risk of injury. Training without warming up can lead to a shock to your muscles, tendons, ligaments and joints. Reduce your risk of injury by taking your time to warm up and stretch your body.
Don’t stay outside too long
It is always best to try and train at those times of the warmest and where you are receiving the most sun if you are training outside. However, if you are training outside try to make sure you are regulating your body temperature following a training session to ensure your immune system is not vulnerable.
Protect your skin
Despite the cold winds and weather, you still are at risk of sunburns! Even keeping your skin hydrated is extremely important, ensuring you are drinking at least 2 litres a day and applying lotion as necessary.
Breathe right
If you have ever gotten your heart rate up when the temperatures are getting cold, you will know the feeling is different to working out in warmer temperatures. It can actually hurt to breathe because your body is reacting to the cold and dry air you are breathing. Your airway passages actually become narrow in colder weather, making inhalation difficult. Thus it is important to ensure you are continuing to breathe through your nose and out through your mouth. Taking regular breaks to ensure you aren’t over exerting yourself.
If you are training this winter, ensure that you are using correct movement techniques. If things are not moving appropriately, it can lead to compensations elsewhere in the body which can increase risk of injury. We highly recommend coming in for an assessment if you are feeling unusual pain or if you are compensating due to pain, so we can help you avoid injuries.
Do you want to know more about what techniques or methods you should be using this winter? Book in an assessment and we can advise you what you should be doing during your winter workouts!