Are you thinking of returning to fitness routine?
1st, THINK ABOUT THE WEATHER AND YOUR SAFETY & continue reading these tips to kick off the year safely.
@aquapax water brand to drink and enjoy as you work out or to quench your thirst throughout the day. With sustainable cartons to recycle. Once finished,
Drink even if you don’t feel thirsty
When exercising in cold weather, you may not feel thirsty, but you are still at risk of dehydration. Cold temperatures cause your blood vessels to narrow to keep your body warm. This makes a hormone that signals thirst decrease, so you might not want water as much. To avoid dehydration, drink water regularly, just like in summer. Have a glass of water before you go and sip on it during and after your workout. Also, eat before exercising outdoors. You burn more calories in the cold to stay warm, so it's important to stay fuelled for energy during your workout.
2. Choose polyester over cotton t-shirts
Sweating during exercise makes cotton uncomfortable in cold weather. Cotton absorbs moisture, staying wet and causing you to lose body heat quickly, which increases the risk of hypothermia. Moisture-wicking fabrics like polyester or wool are better as they absorb less moisture and dry faster. Polyester insulates even when wet by trapping air against your skin and is designed to remove water. A three-layer system works best: a base layer like polyester, a main layer like wool, and a waterproof outer layer to protect against rain, snow, and wind. This setup provides insulation and allows sweat to evaporate.
3. Set specific times
Returning to a focused mindset after the holiday excitement requires adjustment. It can be challenging, and without a gym routine, it’s easy to make excuses not to work out. Look at your daily schedule and find a time that works for you to exercise. This helps you prepare mentally and reduces excuses. Additionally, having a set workout time prevents work from overwhelming you, especially as you return to a busy routine.
4. Stretch before and after exercise
Stretching before exercise is especially important in winter since muscles can tighten to keep warm, increasing the risk of injury. Try doing dynamic stretches like bodyweight squats, calf raises and jumping jacks to warm up and raise your body temperature. After exercising, cool down with static stretches, holding each for 15-30 seconds. These helps prevent injuries and relax your muscles. Common static stretches include hamstring, quad, and calf stretches.
Remember, we want to work out, but not injure ourselves…
5. Don’t overexert yourself
Pushing yourself in fitness is good, but don’t overdo it, especially after a break. Too much exercise can cause injuries, like muscle strains, making it harder to reach your goals. After time off, it’s normal to lift lighter weights or run shorter distances, so don’t get discouraged, you’ll regain your strength with consistency. Overdoing it can also lead to burnout and make workouts unenjoyable. If you feel like quitting, try to commit to just five more minutes; this can motivate you to do more.
6. Partner up
Having a workout partner with similar fitness goals is helpful for many reasons. They can motivate you when you don’t feel like exercising, push you to challenge yourself, and help you stick to your fitness plan. Training together also allows for social time, making workouts more enjoyable. Plus, your partner can assist you during exercises, ensuring a safer experience.
5. Safety precautions - Let someone know where you’re heading
Let someone know where you're going before walking or running in winter. If you have an iPhone, you can temporarily share your location using the Find My app. This allows family, friends, or your partner to track you if you fall and hurt yourself on ice or snow.
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