If you train frequently, it’s important that you don’t lose the rhythm. In this article, we have 10 tips for training in the cold.
With the arrival of the cold, comes the laziness to train too. The predisposition to do some kind of physical exercise it is always greater when the weather is good or at least mild. We want to do away with excuses for not going train in the coldso stay with us on this article!
Benefits of training in the cold
In winter it becomes more difficult to wake up early in the morning, the nights are longer and therefore, if you are in the habit of going to train very early in the morning, you are always faced with an environment that is still a little dark. To counter this laziness, you have to make an effort to get up and leave the warm home environment, keeping your focus on a long-term goal.
When temperatures drop, it is normal for there to be a greater intake of food. This is due to the fact that our body spends more calories in winter than in summer.
Training in the cold has benefits
Spend more calories
It is essential that you think about the amount of food you eat on the coldest days of the year. Remember that when training in the cold you are burning more calories than when training at high temperatures. So, if your goal is to lose weight, this is the best time of the year, contrary to popular belief.
Prepare your body for summer
If your goal is to train to stay in shape for hot days, this time is ideal. It’s in the winter that you should start preparing your body with proper training in order to get results in the summer.
Workouts are generally quieter
If you usually train in gyms or other types of spaces to practice physical exercise, you will notice that on days when it is cold, there is almost no one going to the spaces. Or at least, the number of people who attend them is smaller compared to other times of the year. So if you like to train without too much confusion around you, this is the best time of year to do so.
Helps fight bad moods and depression
It’s common for people to feel sadder in winter and not in a great mood for anything. It is very common for depression to appear during the winter, so practicing physical exercise can help you combat these less pleasant states of mind and can serve as a good treatment for depression.
It has been proven that people who practice at least 150 minutes of exercise a week sleep better. Avoid training in the cold up to three hours before going to bed, as the effort caused by the exercises you do will release hormones that may make it difficult to sleep.
Combat sedentary lifestyle
Winter sedentary lifestyle is very common. Whenever they can, most people tend to stay at home, very cozy. However, training in the cold can be the key to combating this urge.
Ideas for places to train in the cold
If you usually train in gyms or another type of closed space for this purpose, on cold days training becomes even more comfortable. After all, it’s not so cold inside the gyms, as in open spaces.
However, if you are a lover of outdoor physical exercise, we want to leave you with some ideas of places to do your training:
- covered car parks;
- on the beach line;
- public gardens;
- public parks;
10 tips for training in the cold
Wear warm and comfortable clothing
The choice of clothing is essential for a comfortable and motivating workout. You must choose to always place a t-shirt or sports top under a zip-up jacket. This way, whenever you feel hot during training, you can take off your jacket. In addition, the use of several layers of clothing during training increases the accumulation of hot air between each of the layers, which, in turn, allows for better thermal insulation.
If you wear shorts, it is important to protect yourself from the cold by putting on some leggings under.
Get the training bag ready
Prepare the bag the night before to train in the cold. This way you will facilitate the whole process when you wake up.
Avoid going out at peak hours
One of the main reasons for feeling discouraged on the coldest days of the year is also linked to traffic. So, if you leave home early, you will be able to avoid this type of stress🇧🇷
Choose to train at lunchtime whenever possible
As we know, even on the coldest days, it is at lunchtime that temperatures rise slightly. Therefore, whenever possible choose to train at these times, even because it increases your productivity in the hours of work that may follow. In the case of training at night, you should do it right after work without stopping by the house, this way it becomes easier to counteract the desire to stay at home.
set a goal
By setting goals to achieve, you are automatically motivated to complete all training sessions, as you will only have the results you determined after reaching all the goals.
Try to have some stimuli
For example training with a friend, it might be something that helps you stay true to training. You certainly won’t miss the appointment, whether it’s cold or hot.
Choose your favorite activity
By choosing an activity that gives you pleasure to practice, you are automatically facilitating the process. Results are easier to get when we are focused on doing something we enjoy.
Cherish your progress
Create a training diary, where you describe the workouts you’ve done and will do as well as the results obtained. Characterize the exercises you performed, for example “Run for 30 minutes – productive”.
Try to do different exercises and activities
Try to get away from the routine of those exercises or activities that are part of your plan, in order to try new activities and not feel bored of doing the same thing over and over again. Stipulate one day every two weeks to do this and you will see that productivity and motivation to train will increase.
Never forget to hydrate
It’s not because temperatures are lower that you should stop hydrating. In fact, you should always drink water during training, whether in winter or summer.