Winter is not an obstacle to playing sports outside. However, in sub-zero temperatures you need to train according to certain rules so as not to harm yourself. Alex Suros, fitness director of the network of new generation clubs Raketa, tells and shows what exercises will benefit your health.
In winter, workout training should be approached gradually. If you haven't exercised in the cold before, going out into the extreme cold right away isn't the best idea. You have to get used to the cold. Moreover, it should be taken into account that frost is contraindicated for some people in principle. Well, if you are not afraid of sub-zero temperatures, then these recommendations are for you.
Training program: workout for beginners
Winter is not an obstacle to playing sports outside.
However, in sub-zero temperatures you need to train according to certain rules so as not to harm yourself. Alex Suros, fitness director of the network of new generation clubs Raketa, tells and shows what exercises will benefit your health. In winter, workout training should be approached gradually. If you haven't exercised in the cold before, going out into the extreme cold right away isn't the best idea. You have to get used to the cold. Moreover, it should be taken into account that frost is contraindicated for some people in principle. Well, if you are not afraid of sub-zero temperatures, then these recommendations are for you.
Push-up program
Now let's start training. You can start it with push-ups.
- Since there is snow outside, it is more convenient and effective to do push-ups from a bench. We do 3-4 approaches in intensive mode, 20 times each, with minimal breaks so as not to cool down.
- Then, on a bench or parallel bars, you can do push-ups and extensions, which train the triceps. It is also recommended to do 3-4 approaches up to 20 times.
- Now we move to the uneven bars - here you can also do three approaches up to 20 times, but in fact - as far as your strength allows.
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Sports equipment for training in winter
The most important thing is to keep your body warm so that neither your muscles nor your joints get cold. At the same time, you need to dress so as not to sweat. First, choose sneakers - they should be warm and have tread so as not to slip on ice. Be sure to use thermal underwear so that your body can “breathe.” Sweatpants and a sweatshirt are also required. Be sure to take a hat to prevent your head from getting too cold and your ears from getting cold. In general, you need to dress according to the weather: not too light, but not too warm, considering that you will be moving. In this case, you need to cover your body as much as possible.
Cold weather
Even a slight drop in temperature seems like a threat to health, but you can train even at temperatures of minus 20 degrees. Surprisingly, winter activities are often more enjoyable than summer activities. There's nothing like feeling the warmth spreading after 10 minutes of exercise while everyone around you keeps chattering their teeth. Benefits of winter training:
- Hardening the body
- Training of determination and willpower
- Continuity of the training process. Without stopping classes, you continue to progress and gain strength, whereas if you stop in the spring, you will need to start all over again
Almost all conditions for proper workout in winter relate to clothing. Here are some basic rules:
- Without overheating! Fearing getting sick, an athlete often puts on more layers of clothing than required, eventually overheating and sweating profusely, which leads to a cold.
Layering of clothing. First, thermal underwear, preferably a one-piece jumpsuit - this way the protection will be the most complete. Then a layer of fleece or similar material, and the last layer is the outer layer, protecting from snow, rain and wind. Particular attention should be paid to the head and hands. A hat, buff and balaclava are a mandatory attribute of winter training, without them there is a high risk of frostbite. You will also need gloves, preferably sports and insulated ones.
Warm up before training outside
Outdoor training should be intense to get the blood pumping. Static and slow exercises in cold weather are not suitable: muscles and ligaments will quickly stiffen and simply begin to cramp.
Before starting your workout, you need to warm up. The ideal option is to run a short distance, depending on your preparation. However, you should not run more than 5 kilometers to warm up. For weight loss, it is useful to run in the morning on an empty stomach. 20 minutes of running on an empty stomach is equivalent to an hour of cardio training.
Instead of running, you can just warm up.
- First, the knee joints are warmed up in a circular motion, first in one direction, then in the other.
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Exposure to cold hardens the body and trains the thermoregulation system
Cold training involves an adaptation mechanism that lowers the temperature threshold for the perception of cold.
It works like this: the body’s first reaction to cold is the narrowing of peripheral (that is, superficial) vessels so that heat does not escape through them. This happens when the surface temperature of the skin drops to 36.5 degrees. Then involuntary trembling in the muscles begins and metabolism accelerates, because the body tries to compensate for the heat loss that has occurred (which means calories are burned faster).
People who expose themselves to periodic cold stress (less than one hour several times a week) become accustomed to the cold faster. There are several mechanisms: in some, heat loss is reduced due to faster constriction of peripheral vessels in the cold, in others, metabolism changes. Cold stress also increases the percentage of brown fat in the body to white - it is involved in the hardening mechanism and is more favorable than white.
As a result, hardened people tolerate cold more easily, and it is more difficult for them to become hypothermic.
Winter training on horizontal bars
Gyms and fitness clubs become especially relevant in winter due to the extreme cold outside. But is it advisable to switch to training in the gym, or can outdoor training still be effective? Exercises on horizontal bars are considered one of the most effective and beneficial for the body. What are the features of this type of training and what should you consider before starting it?
Features of winter training on horizontal bars
You need to clearly understand that during cold weather you should not completely exclude training on horizontal bars. However, it is extremely important to take care of the condition of your body and eliminate the possibility of injury. Therefore, it is not recommended to perform too complex elements on horizontal bars. It is recommended to pay attention to the basics:
- pull-ups;
- dips;
- lunges and abdominal exercises.
It is in winter that the amplitude of the exercises is much smaller, so it is often necessary to increase the number of repetitions performed. So instead of 20 pull-ups, you need to do about 30. Such features will apply to all other exercises. It is also worth considering the fact that the exact number of exercises will have to be selected independently, taking into account the individual capabilities of the body, temperature conditions, and also rely on other factors. For example, gloves may be too slippery in winter, making it difficult to complete a certain number of intended repetitions.
It is worth considering several of the most popular types of exercises on tunics, which will help you quickly get back in shape and maintain a healthy lifestyle.
Temper the body and increase endurance
Outdoor training in late autumn and winter is a great opportunity to make yourself more resilient. If you train outside every day, your body will get used to it on its own and become even stronger due to this.
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The benefits of exercising on the horizontal bar: 3 reasons to exercise
The benefits of exercising on the horizontal bar are considered both from a medical point of view and in matters of maintaining a healthy lifestyle. But what are the most basic reasons why you need to go to the horizontal bars in winter?
Reason 1. Exercising on horizontal bars helps in the prevention of various diseases.
This is nature's way to protect yourself from unwanted diseases. Exercising on the horizontal bars in winter can easily cope with depression and bad mood, strengthen the body, and saturate it with oxygen.
On the other hand, this is an excellent way to restore blood vessels and capillaries, as well as a natural prevention of cardiovascular diseases. Also, thanks to horizontal bars, you can correct your posture and prevent the manifestation of scoliosis.
In cases of intervertebral hernias, doctors do not prohibit exercise on horizontal bars in the initial stages, as this will increase the distance between the vertebrae. However, you should definitely consult with your doctors before you start exercising on horizontal bars in winter.
Reason 2. A beautiful body is hard work.
Exercising on horizontal bars in winter stimulates the body to resist various external factors; it also requires more energy expenditure for exercise. It is for this reason that you can achieve good physical shape much faster: pump up your abs, burn calories or lose weight.
This is also a very good way to strengthen the muscles in your back, as well as pump up your arms.
Why the horizontal bar
Many men dream of having a wide and sculpted back, toned arms and abs. It is difficult to imagine any other exercise equipment that will help achieve such an effect as quickly and effectively as a horizontal bar.
It is recommended to do pull-ups using different grips. In all strength exercises on the horizontal bars, the arms are always involved, therefore, first of all, it is the arm muscles that will be developed. In this case, not individual muscle groups are involved, but all.
It is also worth considering that when exercising on the horizontal bars in winter, the abdominal muscles are particularly well strained. Even the simplest pull-ups help develop these muscles. The most effective of them for increased stress on the abdominal muscles are leg raises.
Pull-ups
Now in Moscow, many sports grounds have convenient workout zones that allow you to fully train using your own weight. Therefore, pull-ups should be included in the mandatory street training program.
There are different grip options, they work on different muscle groups. Try 3 sets with as many reps as possible.
If you can’t do it on the horizontal bar, you can start doing pull-ups. However, they will also be useful for those who can do pull-ups several times; they just need to increase the number of repetitions.
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How to dress for horizontal bar training
Experienced athletes share their observations and recommend adhering to the following rules while exercising on horizontal bars:
- do not dress too warmly, otherwise it will make movement extremely difficult;
- try to give preference to cotton items; synthetic sweaters and T-shirts will impede air circulation, creating a vacuum;
- Sports thermal underwear is an excellent option for any athlete in the winter. However, if it is not possible to purchase it, then you can give preference to cotton T-shirts, sweatshirts made from natural fabrics, and windbreakers. It is advisable that a windbreaker protects you from strong winds and frost. You can take special jackets for athletes that retain heat;
- Underpants are protection against various colds, so you should not neglect this during severe cold weather.
It is advisable to choose non-leather gloves for training on the horizontal bars; they can be not too thick woolen or any other gloves that do not hinder the movement of the fingers. Often the most comfortable ones can be purchased at hardware stores, which have rubber inserts on the inside that prevent slipping.
How long should the workout last?
If in the summer any training can be extended in time, then in the winter it is better to abandon such decisions. It is most optimal to exercise on horizontal bars for no more than 30-40 minutes .
In addition, it is worth taking care of your body and preventing dehydration, since not only in summer the body loses fluid due to intense training, but also in winter. Therefore, it is advisable to take a thermos with any tea with you and take short breaks from time to time. It is also very important to pay attention to your breathing during exercise. You must inhale through your nose and exhale through your mouth. If in the summer they do not attach special importance to this, then during cold weather it is extremely important not to overcool the lower respiratory tract, which will cause a cough, cold or inflammation.
Exercises on horizontal bars are a very effective and simple activity. Even in winter, you shouldn’t give them up, because they increase the body’s resistance to sudden temperature changes, and also create conditions for quickly losing excess weight or pumping up muscles.
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Suspension training. TRX
TRX is a type of sports equipment for exercising with your own body weight. It consists of two slings that are connected to each other and secured at a certain height. How it works? You attach the exercise machine to a solid base, insert your arms or legs into the loops, and perform the exercises while suspended.
Advantages: this workout develops and works almost all the major muscles, the highly effective process is achieved by working with your own weight. In addition, TRX loops are quite inexpensive, and classes can be easily done even at home.
You can watch the video on the Your Body Mind YouTube channel.
