In the era of Covid and the closure of sports centers and swimming pools, there are two alternatives: home fitness and outdoor fitness. We have often talked about the first solution, but this does not exclude the other. It would be interesting to be able to combine them and take advantage of the outdoors as a natural gym, especially valid for aerobic activity.
With the right precautions, it is possible to train outdoors even in the cold season, taking advantage of physical and mental benefits.
???? Natural light and sunshine improve mood and are good for the immune system (by fixing vitamin D).
???? Fresh air revitalizes the lungs and helps the mind “wake up”.
???? The variable landscape (even if only urban) and the open space allow us to “open up” (not only physically) to the other, to something that goes beyond the walls of the house and our comfort zone.
???? Low temperature increases energy expenditure.
A motivational challenge
The winter months are challenging for those who want to train outdoors. The cold and unfavorable weather conditions are often a deterrent for those who are sick or for those who are not used to training outside.
Cold temperatures often make people desist: there are those who get discouraged and stay at home, dedicating themselves to home fitness or letting themselves be overcome by laziness. Not to mention when the sun is covered by clouds, when it rains or there is fog, when it snows!
Many people are afraid of “catching cold” and giving in to seasonal ailments.
In short, all these events make us think that experts advise against doing outdoor training in winter, but the truth is that they suggest the exact opposite. Despite the low temperature and adversity, training outdoors is always good, even in the winter months, with the right precautions.
The first tip is to choose a green area away from traffic and smog. Green is a color of peace and on a sensorial level it stimulates the positive perception of ourselves. A recent study by Lee and colleagues (2015) shows how the simple sight of a green scenario (compared to a concrete one) is able to significantly increase attention and well-being, also establishing a positive propensity for action.
It is useful to select the activity area before going out, as well as to plan a possible route (if you walk or run): the training must be planned in the logistics and in the distance, first of all.
Being in contact with nature is a great resource for health but beware of too isolated places. We also always think about safety and avoiding unpleasant encounters.
Some practical indications
If you are experienced with outdoor, you will already have your habits and strategies. If you are a beginner, these tips may help.
Technical advice
Rely on one expert programming, who knows how to listen to your needs and translates them into a training suitable for you, especially if you want to start running. Sometimes, in the absence of expert advice, it is better to walk. Aerobic training is however the first thing, considering that the most important muscle to train is the heart.
Don’t overdo it but start with graduality, both in the number of weekly outings and in the duration of the training. An interval workout is preferred to increase aerobic power. Point 1) is essential in this. A scheduled workout is an effective workout.
Start the session with a good one heating, which includes aerobic activity (to increase the general temperature) and, together, exercises of joint mobility and specific gestures with respect to the sport that will be practiced. A myofascial warm-up with Blackroll could be essential for runners (see previous posts). When it’s cold, this is even more important! Warming up the muscles means, in fact, increase its power. Furthermore, with the change in body temperature, fundamental biochemical processes are activated to optimize performance, improving the quality of muscle contraction and strength. In winter it would be necessary to spend more time on heating: precisely because of the low outside temperature.
Do not forget to insert gestures that stimulate the warm-up coordination, to stimulate the neuromuscular system and promote better fluidity of movement. Squats, jumps, running gaits are also essential for complex sports, which require a lot of coordination, running and involvement of the whole body. It is not important to sweat but prevent the risk of injury and face the training session in the best starting set.
Listen to your body. During training is the best advice. Slow down or increase your training pace relative to the messages your body is giving you. Each day is different from the other, each moment is unique and so is the sporting performance of the day. We are not athletes but we must consider ourselves as such to do things better. Listening to yourself is a great workout in itself.
The defaticamento it is as crucial as warming. It helps muscle recovery and reduces the risk of injury like the warm up. If you run, finish by walking. Always adopt a small cool down routine in place (to lower your heart rate, above all) and then complete it with a Stretching session upon return (to avoid cooling down if you stay in place). It would be ideal to dedicate one or two weekly training sessions to recovery and stretching: both dynamic and static myofascial release works are recommended. Or Pilates and Yoga are a great resource. AntiGravity Yoga, allowing the practice of inversion, allows you to decompress the spine and give relief to the joints.
Practical advice
Train in the open air only if you are well physically. Avoid exercising if you are cold. Even with minimal discomfort it would be better to exercise at home.
Adopt suitable equipment, starting with clothing. Choose technical materials that maintain body temperature but are also breathable. Choose waterproof and windproof materials for the roughest days. Yes to neck protector, cap, gloves, muscle warmers and everything that can guarantee the protection of the most delicate parts, such as throat and ears, hands and feet. Be careful not to cool the leg muscles too much: use socks and muscle warmers to avoid contractures. Breathable garments are necessary to avoid overheating, a danger that exists even in winter. Cover up, yes, but not too much!
The shoes they are a separate chapter: you need to choose cushioned and waterproof shoes, suitable for the shape of your foot and the type of activity you practice. Remember that shoes must be changed after a certain number of kilometers, even if they remain “beautiful” on the outside. Always choose ergonomic shoes that respect the physiology of the foot.
Training with the music it’s a great incentive but pay attention to where you are: always pay attention to the road and to those around you. If you run into the city, beware of traffic. Music can be a dangerous distraction in some situations.
Prefer the central hours of the day and pay attention to the climbs and descents, the ice on the road and the slippery ground.
Hydrate yourself appropriately before, during and after training. The cold discourages this but is essential to ensure muscle function and prevent cramps. Water, water and mineral salts or hot herbal teas can be a solution. A warm herbal tea before going out can be a good solution.
Take care of yours supply. Fasting is not recommended. Eat carbohydrates and proteins in combination at least two hours before activity. If you do prolonged workouts, bring with you (in addition to a bottle of liquids) also a snack: dried fruit is a great solution, both because it takes up little space and because it is rich in nutrients.
By following these simple tips, yours outdoor training in winter it will be a pleasant experience and to be repeated! Next week we will join you and we will propose you a video of ad hoc exercises, starting with the warm-up.
Stay Tuned!
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