Outdoors Sports In Winter

Outdoors Sports In Winter



Outdoors sport in​ winter and, generally speaking, exercise during this season should be regarded more trustfully by sedentary people as​ well as​ by gym-addicts. Advantages such as​ reinforcing, maintaining and​ increasing health, characterizing outdoors exercise, do not cease during winter; on the​ contrary, they can acquire new values.

If winter sports amateurs do not need any pleading, there is​ a​ big mass of​ people who would like to​ exercise without skis, skates or​ sleighs. the​ common reflex is​ to​ assault the​ fitness, body building, aerobics, tae-bo etc. studios. of​ course, in​ this period, force training largely depends on gyms - in​ the​ other seasons the​ push-ups, pull up, squat are much more easily practiced outdoors.

Meanwhile, endurance (aerobic) exercise, which should always accompany anaerobic training, can and​ should be done outdoors even during the​ cold season. Fast walking, running and​ cycling are most recommended. in​ the​ case of​ people who haven't trained in​ winter but are used to​ practicing exercises such as​ these in​ other periods of​ the​ year, we must stress that dosage of​ effort should be done more prudently than in​ the​ warmer seasons.

The superior as​ well as​ the​ inferior parts of​ the​ respiratory apparatus aren't used to​ the​ cold air flow; thus, they need to​ be trained step by step in​ order to​ avoid laryngitis, trachaeitis, bronchitis etc. as​ pulmonary ventilation increases during aerobic effort, the​ air flow cannot warm up sufficiently while passing through the​ respiratory apparatus - thus alternating lower effort periods or​ even taking breaks is​ recommended - in​ order to​ allow warming up again.

When the​ body has been trained for​ winter conditions, the​ timing of​ a​ usual effort session can get close to​ the​ one habitual in​ warmer seasons - a​ bit reduced. Thus for​ rapid walking it​ can extend to​ an​ hour, an​ hour and​ a​ half; for​ running, to​ 30-45 minutes.

The sports gear is​ a​ most important aspect: it​ must assure thermal protection without overheating. Up-to-date research recommends using three clothing layers which create two successive air layers.

For the​ first fabric layer, touching the​ skin, cotton (most recommended in​ summer) must be avoided. Here synthetic fabrics such as​ Goretex, Polarteck and​ Lycra are used - they do not retain perspiration and​ do not transform themselves into cold wet compresses for​ the​ chest and​ back.

For the​ second layer, warmer materials - such as​ wool - can be used; the​ fabric for​ the​ last layer has to​ be water and​ windproof.

One must give special attention to​ protecting the​ head, neck, hands and​ feet. Especially the​ head must be covered with a​ hat made of​ the​ same types of​ fabric as​ the​ first layer: scientific studies have proved that the​ skull allows the​ greatest heat loss. for​ protecting the​ neck, it​ is​ good to​ wear polo necks or​ scarves made of​ the​ same material as​ the​ clothing's last layer. Leather gloves must be avoided: they forbid eliminating the​ perspiration - as​ wearing several pairs of​ cotton socks does, too.

Last but not least, we must mention the​ body's hydrating level: cold as​ well as​ heat tend to​ make the​ sportsman dehydrate.

If these recommendations are respected, we can train and​ enjoy exercise also during the​ cold season.




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