Find out if it is worth doing fitness workouts outside in the winter, and how you will benefit from such a workout. When it comes to fitness in the winter on the street for weight loss, running immediately comes to mind. Workouts for other types of fitness are held in the gym or in the pool, if it is swimming or water aerobics. It is jogging that is the most affordable type of fitness in the winter outdoors for weight loss.
In addition to the ability to lose weight, jogging in the winter helps to harden and improve the functioning of the immune system. For many people, jogging in winter is something extreme, like, say, winter swimming. However, according to fitness experts, winter jogging is the best sport for outdoor activities.
Jogging will help strengthen your muscles and heart, and will also help you fight extra pounds. It may be cold and windy outside, but thanks to jogging you will strengthen your health and will be able to lose weight. Of course, training in cold air has its limitations. First, you must answer to yourself whether it is worth doing fitness in the winter outdoors for weight loss. Agree that to get rid of extra pounds, it is quite possible to train in the gym or even at home.
Fitness in winter for weight loss: advantages and disadvantages
If everything is done correctly, then there will be no harm from doing fitness in the winter on the street for weight loss. But you will notice the positive effects quickly enough, since the body will begin to adapt to new conditions and it will be easier for you to tolerate the cold. The heart muscle and lungs will also begin to function better. In winter, many people rarely leave a cozy apartment unnecessarily.
This leads to that. That the body is deficient in oxygen. Jogging outdoors in winter will oxygenate your body. In winter, you often have to run on many roads and this leads to the activation of a large number of muscles. In addition to the muscles of the legs, body stabilizers also work, since you are in tension to maintain balance.
Scientists have shown that winter jogging is about a third more effective than summer jogging. Since the load on the muscles is higher, then adipose tissue is burned more actively. Here are the basic rules to help you organize your fitness in the winter outdoors for weight loss:
- Purchase special winter running shoes.
- When the temperature drops below minus two, you should use thermal underwear.
- Before starting your workout, before going outside, do a good warm-up.
- As you run, inhale through your nose and exhale through your mouth.
- Due to difficult weather conditions, limit the duration of the session to 30 minutes.
- It is quite enough to do fitness in the winter outdoors for weight loss four times a week.
You can harm your health while jogging in the winter only if you ignore the rules for conducting classes or have some diseases. In other cases, you will only benefit the body with your workouts. We do not recommend winter jogging for people with respiratory diseases, varicose veins and vascular diseases, as well as after colds or infectious diseases.
We also note that when the air temperature drops below minus 24, you should refuse to conduct classes on the street. If you use a low-calorie nutrition program, your immune system cannot function at full capacity and you run the risk of getting sick by running in the winter. In such a situation, it is worth choosing a less energy-consuming type of fitness and training indoors.
Morning jogging in the winter outdoors for weight loss
This is a great way to get into "work" mode before a work day. Of course, it is very difficult to overcome laziness and force yourself to go out into the cold in the morning for a workout. To do this, you need to find a powerful motivator. Scientists have found that winter morning jogging is not only extremely effective in terms of weight loss, but also has a rejuvenating effect on the body.
In the process of running, the lymph begins to circulate actively, and the blood flow increases. As a result, wrinkles are eliminated, and the tone of the skin improves. However, there is one nuance that you should remember - do not wash your face before starting a lesson. This will help you avoid severe chapping and preserve your skin.
If you are in addition to jogging in the winter, you eat right, get enough sleep, and exercise regularly, you will notice the effect quickly enough. Winter jogging, observing all the rules, will help you lose weight and maintain your tone.
Fitness in the winter outdoors: rules and principles of training
We have already talked about the advantages and disadvantages of doing fitness outdoors in the winter. Recall that such training is not worth it when using low-carbohydrate nutrition programs and weakened immunity from a previous disease.
If you do not have health problems, and you do not significantly limit yourself in the calorie intake of food, then winter jogging will definitely be useful, but subject to certain conditions. Note that just one such workout will help you get rid of 900 calories at once. It should also be said that the body will continue to burn fat for the next four or five hours after the end of the run.
Having decided to conduct a workout in the winter outdoors, you need to pay enough attention to the choice of clothes, but we will talk about this separately. A high-quality warm-up is extremely important in such a situation. Remember that it must be done indoors before you go outside. After warming up, put on your gym clothing and move at a slow pace to your workout area. The duration of the session should not exceed half an hour and after you are at home, you should do muscle stretching exercises. To avoid overtraining, do a maximum of four times a week. Plan your route in advance and choose one with fewer slippery spots.
Fitness in the winter outdoors for weight loss: equipment
The choice of equipment for winter jogging is a very important stage. We recommend that you visit your nearest sporting goods store and purchase all the clothing you need. Now we will consider the requirements for equipment.
Sneakers
It will be quite fair if we call shoes the main item of your winter sports wardrobe. Of course, the importance of other items should not be underestimated either, but in many ways, the degree of risk of injury depends on the sneakers.
For starters, choosing the right winter running shoe can help protect your joints. Also, the right footwear will help you maintain your balance. Here are the qualities a sports shoe should have for winter outdoor jogging:
- Soft sole with high cushioning properties.
- The sole material must retain its properties in the cold.
- The tread of the shoe should be deep and preferably the outsole is made of a variety of materials to reduce the risk of falls on slippery surfaces.
- Shoes should be warm and moisture-repellent.
- The boot leg should be high and the lacing should be secure.
- For ease of use, the insoles must be removed.
Today, in the range of products of each known brand, you can easily find winter running shoes. We do not recommend that you save on equipment.
clothing
The main requirements for clothing for winter jogging are as follows: it does not restrict movement, retains heat well, quickly and efficiently removes moisture from the skin. Many people, choosing fitness clothing in the winter outdoors for weight loss, do not pay much attention to socks. At the same time, it is an extremely important part of your outfit.
You must remember that through the feet the body can lose more than 70 percent of the heat and if your feet or socks cannot warm enough, then you run the risk of hypothermia and illness. You can wear multiple pairs of regular socks, but it is much better to use special thermal socks. They have been specially designed for running in the winter. The main rule for choosing clothing for winter jogging is its layering. In order not to overcool, you just need to use three layers. The first task is to quickly remove moisture from the skin and retain heat. We recommend using thermal underwear.
The second layer should be insulating and a fleece suit is a great choice. The last layer is designed to provide reliable wind protection and you will need to use a windproof jacket. Cotton underwear should not be used as it absorbs sweat quickly, which leads to poor ventilation and loss of heat.
In frost and wind conditions, it is extremely important to reliably protect your hands and head. You should use woolen gloves that do not have finger compartments. This will help keep you warm. If there is no strong wind outside, and the temperature has not dropped very low, then you can use a regular knitted hat. In strong wind conditions, it is worth using a balaclava.
When choosing your winter jogging outfit, dress like you're outside ten degrees higher than you really are. The thing is that while running you will warm up, and if the clothes are very warm, then the workout will become uncomfortable. You will no longer feel frost after the first kilometer of the distance.
How to do a morning warm-up in the winter outdoors, see the following video:
