It is breathed much easier in the winter, than in the summer, and it, undoubtedly, affects sports occupations in the fresh air. More oxygen comes to a brain, the body wakes up and the organism is filled with force. Therefore also any physical activity is given easier. Advantage it is visible, by itself, but whether there is a harm from winter jogs, and whether it is worth stopping them — we will try to understand.
Whether it is necessary to stop trainings with the onset of cold weather
There is a lot of reasons for which many refuse winter jog: fear for health, the volume clothes preventing to move and the most widespread is a laziness and just breakdown from reduction of day. But if to overcome all this, then it is possible to notice that winter run will bring even more benefit, than summer. And on that is the mass of the reasons.
About advantage of winter jogs
Undoubtedly, it is impossible to wake up in one day when on the street strong minus, and to decide to be run. It is necessary to prepare for winter sports, and, so to be engaged in it all the year round. At the same time it will not be necessary to worry for immunity and an opportunity to get pneumonia.
Important! Effective run will be in the winter for those who faced so-called effect of the plateau — reached the weight which does not fall down even at the exhausting trainings. The additional shake-up will force an arrow of scales to show less on figure.
Strengthening of muscles and general health
Perhaps, you noticed that during summer walks and trainings you often yawn. All because the air which is brought down, heavy, warm. It never happens in the winter, and, so the efficiency will be much higher. Oxygen will play a role of the power engineering specialist and will help to take a maximum from occupation. Whether it is worth saying that the general condition of an organism will improve, it will be able to resist to diseases stronger. Besides, endorphins will be emitted more actively, and the autumn and winter depression of the place will not be in life.
The jogging as still call jogging, will strengthen a muscular corset, will become fine additions to trainings in the hall, will give necessary kardio loading for dumping of excess weight.
Read also about the correct technology and advantage of jogging, on long and short distances.
Thanks to the fact that the winter complicates run process, namely does many obstacles in the form of heaps of snow or even to the frozen and slippery surface, at the athlete the coordination, attentiveness improves. And the physical endurance will pleasantly surprise — heart will become stronger, muscles, blood will more actively disperse on all body. Moreover — the organism will be able quietly to react to sharp change of weather conditions, temperature differences, at the same time the winter will be easier to be endured — will freeze less and will refuse liters of hot tea which not so much heats how many breaks water balance of an organism.
The winter sports will be reflected and on appearance — skin will be more elastic and more gentle, and all due to positive impact of cold on cages and reduction of overheating which accelerates skin aging.
Whether it is possible to lose weight, running in the winter
It is the best of all to grow thin in the winter. And all because, preparing for winter, the organism lays fats to be warmed in the future. The body goes to hibernation, exchange processes slow down a little.
It is important! To lose weight one run is not enough, it is necessary to add the diet enriched with nutritious fats, proteins and carbohydrates to it. Then eaten will leave, but not to remain. Also you should not stop visiting the hall.
Winter jog will wake a body and will help to remove superfluous from sides and buttocks. During run the organism will spend fat stocks for natural heating. Besides — energy will undertake from the fat layer postponed by you.
Run in the winter on the street: whether harm is possible
How many the advantage would not bear in itself winter jogging, but also harm from it can be much. Mostly it concerns those who without preliminary preparation suddenly decided to be run on a frost.
Run is useful to a cardiovascular system. Allocations of a large amount of endorphin that promotes good mood and for prevention of depressions. Adjusts functionality of nervous and immune systems. Normalizes pressure, it is also useful to prevention of heart attacks and strokes.
It is possible to be traumatized, without having begun jog, one incorrect movement — and dislocation is guaranteed. Therefore it is impossible to run next day after emergence on the street of slush and decrease in temperature. Ice even makes walking impossible.
The person with reduced immunity which had recently or begins to get sick, will only make worse winter jog. The organism has to get used gradually to decrease in temperature to have an opportunity in the natural way to start process of heating of cold air. Therefore to begin to run it is necessary, at least, since fall. However still nobody cancelled walk.
If it is wrong to breathe at a temperature from minus 10 °C it is possible to threaten lungs. But what definitely does not threaten the runner, so this frostbite — blood disperses on a body and does not allow to freeze even to fingers of hands and legs.
Read also about features of clothes for cyclists and for run in the winter.
Whether it is possible to run without harm: useful tips
To receive from jogging in winter season only advantage, it is necessary to follow several rules:
- irrespective of in what time of day you are going to run, it is necessary to make a route. It is important to consider the illumination of streets, existence of holes and hollows, the cleared-away paths and a convenient surface;
- it is impossible to play sports in a down-padded coat, you will sweat and will get sick therefore it is necessary to think of equipment. It will give to a body the chance to breathe and will not overheat you;
- muscles and joints have to be warmed that there was no stretching or dislocation — house 10-minute warm-up is obligatory;
- we do not forget and about power exercises — run will not replace the hall as it is different types of activity;
- we watch a weather forecast and on a situation on the street — slush quickly turns into ice and vice versa therefore we run only in dry frosty weather.
Maximum temperature
It is possible to run under any weather conditions, however, it is worth understanding that it can not always bring benefit. Especially, when it comes to temperature condition. The organism can adapt to any conditions, but it is not obligatory for it to do it violently at all. Therefore it is better to refrain from sport when the mark of the thermometer falls below-15...-20 °C.
To be physically active, it is absolutely optional to buy expensive subscriptions to the gym. Health can move to advantage at home or on the street.
We select equipment
To heat, but not to overheat — here the basic rule when choosing special clothes. In addition the clothes have to breathe that sweat was not condensed inside, and evaporated.
Cap, mask, gloves
Without cap it is better not to go to jog — after all wind can be not the most friendly in the winter, and it is desirable to protect ears. Now on sale the bigger choice of fleece caps — they will protect and will not overheat. If on the street it is above zero, it is possible to replace a cap with a bandage.
Gloves are necessary not the warmest too — otherwise just will become hot. Single-layer sports which close fingers quite will be suitable for frosty weather.
Whether you know? In some bushmensky tribes and until now practice a way of hunting at which production exhaust hours-long run.
The mask is required only in case of snowfall or a wet rain with strong wind — differently you just will be able to consider nothing. But besides in such conditions it is difficult even to breathe therefore it is better to refrain from a training.
Linen, socks, jacket
Underwear should not hold down movements, it is better to take from cotton then the potnitsa will not arise. Leave synthetics on other cases. Often runners use a special layered clothing — it allows to circulate to air, at the movement warms and from above it is not necessary to put on still a heap of clothes. A layered clothing, a windbreaker and there will be enough vest for run.
We take socks usual — woolen to anything. If there is a choice between a vest and a windbreaker, it is better to take a vest. The windbreaker from too dense fabric, will not pass air. If the choice fell on a jacket, then it has to be sports, convenient and not on fur or down. If the jacket is lower than a waist, then there will be enough usual trousers on a fleece lining. If is not present, then it is necessary to hook a layered clothing.
Sports activities are inconceivable without healthy nutrition. The diet of the athlete has to be saturated with protein, vitamins and minerals.
Run footwear in the winter
Of course, it is important to run in the winter in special footwear that it did not slide, and created the correct depreciation. A sole — a steady corrugated protector. It is important that the joint between a sole and the top part was or it is sewed, or very qualitatively glued, otherwise after the first jog the footwear can become useless. First of all, pair of sneakers have to be convenient then the training will be pleasant.
Preparation and warming up
To go to cold moreover and to sports occupation, it is impossible without preliminary warming up. There will be enough 10 minutes to notify a body on future loading and to warm joints:
- in a semi-squat we put hands on knees and we drive them around;
- we do 20 slow squats;
- in a semi-squat we knead a basin with circular motions;
- we do circular moves by hands;
- we do attacks forward;
- we twist clockwise one foot, and then another.
If desired it is possible to jump on a jump rope if it is possible. After that it is possible to start run.
Successful places for trainings
Occupation begins right after an exit from the house — we come downstairs and we begin to run. It is better to create a route previously. In the winter better far not to run, there will be enough nearest stadium for 20-minute jog. There usually and paths special are. It is the best of all to run on the cleared-away asphalt and under illumination of lamps not to go astray, and not to get to a heap of snow.
Learn the correct technology of performance of push-ups (in particular, the return), levels, squats, are resistant on the head, exercises on a fitball, exercises for a triceps and an extension.
Rules of run
Usual jogging can be alternated to shuttle, run by zigzags, one party forward, and then another. It is important not to do long stops not to chill the excited body. Breath — one more important point. We inhale always a nose, and we exhale a mouth — therefore if the nose is clogged, we postpone jog.
At a temperature below -5 °C it is not recommended to run longer than half an hour. Inveterate professional runners can make an exception. It is necessary to run so that breath was equal and did not get off. It is undesirable to drink water on the street.
Whether you know? The most adult runner who managed to win a marathon in Honolulu — Gladis Berrill she gained a victory in 92 years.
What to do after classes
When occupation ended, the shower is necessary at home. Water will wash away sweat and will allow skin to breathe. It is important not to climb under hot water at once — it has to be warm, and through time, if desired, temperature can be added.
If you pursue the aim to lose weight and return a body to an order, then during a shower it is possible to make grindings special brushes. Right after a shower it is possible to drink waters and after a while to eat.
Categorically run is contraindicated: in the period of catarrhal diseases, in the presence of diseases of joints, such as osteochondrosis, hernia nuclei pulposi, bronchial asthma and also to elderly people aged after 50 years
Run during a winter time: how to begin to the beginner and whether costs
If desire prevails over common sense, then it is possible to begin to run in the winter, at least at a temperature not below -10 °C. Otherwise the organism will just come to a stress from such loading and will only weaken. Duration of occupations has to begin from 10 minutes and increase gradually every day. If all rules of winter run to adhere, then harm from a training are not.
When it is better to be engaged: in the morning or in the evening
Occupations as in the evening, and in morning, have identical advantage. Therefore it is necessary to be guided by the schedule, health after and before work also desire. Especially in the winter that is dark early in the morning that late at night. But if after work pulls you in a dream, it is better to leave run for earlier time.
To support a body in good shape try to be engaged a step aerobics, driving the bicycle, swimming, crossfity, in yoga, dances, gymnastics.
Winter run: obvious contraindications
The jogging in winter time is shown only to healthy people. The sport though is useful, but it does not treat therefore to begin jog with cold or weakness is not necessary. Also it is necessary to refrain to those who had recently, who has serious chronic diseases and to people with caries. Cold will negatively affect painful teeth and will only aggravate a situation what also the sore throat can be added to. Excess loadings are also contraindicated to people with heart troubles. Brittle bones and predisposition to changes mean the ban on winter jog too.
We found out that winter jog can bring to a body benefit if to approach process intelligently. If you doubt the forces, then postpone trainings to warm season and if you are engaged all the year round, then there is nothing to be afraid to you. The main thing is to follow the simple rules.