Practicing outdoors when the temperature drops is good for health. It is still worth taking some precautions of reflective material. Cold can also be dangerous.
In times of cold, the temperature and air quality changes strengthen the immune system. Energy consumption is increased and makes training more effective. Joel Gaillard, former international veteran 3,000m steeplechase, and coach of the OC, gives you five tips to lead you in these conditions.
Warm up. The body takes longer to warm when the cold is there. It is therefore essential to devote at least 20 minutes to a gradual warming of all muscle groups, so as not to traumatize the muscles, tendons and joints.
Cover up well. The training in cold weather requires the wearing warm clothing with reflective tape. For clothing when the temperature drops, it is recommended to use the “onion principle” which is to multiply and isolate each layer. Cover well the extremities (head, feet, hands) that are naturally very hot areas.
Warm up after exercise. After training, do not wait to take off your wet or damp clothing. The immune system is particularly weak and vulnerable effect directly within 30 minutes of effort. And then wrap up warm.
Think of recovery. Recovery is just as important as warming up. Your training is completed, obtain and breathe for a few minutes before joining a warm place, so as to prevent your muscles from cooling too quickly.
Be careful at night. Be very careful if you are going to train at night. It is essential to have at least a fluorescent safety vest to be seen and a headlamp to see if you operate in poorly lit places.