Tips for doing outdoor sports during winter

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Fitness expert Alex Baptiste advised necessity of exercising outdoors, even in cold winter wear, as it strengns general health and boosts immune system.

Sport helps body to resist cold by increasing heart rate, which increases burning of calories and makes training more efficient, but some things must be taken into account during outdoor sports during winter, including:

The right clos

One should choose appropriate clos that are resistant to cold and wetness, and temperatures are often underestimated, especially when re are strong winds in winter, so Freeletics fitness expert advised here to wear a functional indoor shirt and n wear a longsleeved Tshirt on it, and finally, wearing A windresistant running jacket, and when feeling warm, some pieces of clothing can be taken off.

In addition to necessity to wear appropriate shoes, gloves and head coverings, so that se body parts do not cause a loss of much heat and warmth, and it is usual for a person to shiver a little at first, but once you start running, for example, body reaches ideal temperature.

Also, care must be taken to draw attention of ors to it while running on road by installing reflective lines on clos, shoes or reflective tapes on wrist, and if wear is dark, a small searchlight can be used while running.

Warm up

The body needs a longer warmup period during winter, similar to cars, in addition to fact that muscles are more sensitive at low temperatures, so one must take care of process of warming up well before practicing outdoor sports during winter, and a small warmup program can be started at home from During even muscle loading and circulation, for example by jumping and short stretches for 5 to 10 minutes.

Monitor breathing

The cooler air, more stimulating bronchi, lungs, and mucous membranes. Therefore, fitness expert advised to take inhale from nose and exhale from mouth as much as possible, so that air takes a longer path until it reaches lung and is heated in meantime, and re is a scarf around mouth and nose. It may help warm breathing air a little.

Increase your fluids

Even if you do not feel thirsty during winter, body consumes a lot of water while running, and refore you must have plenty of fluids when running for long distances to ensure regular hydration, and drinks are a top priority after exercise, where you can drink warm tea or fresh juice.

Fruits and vegetables
The immune system of body is supported by eating a balanced diet rich in vitamins and minerals, and increasing intake of vegetables and fruits such as root vegetables and all kinds of leafy vegetables, in addition to winter fruits such as tangerines, oranges and pomegranates.

Source : vistabuzz

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