Who does not know that? Outside, it’s too cold to go jogging. The air burns in the lungs and a runny nose. We’ll show you how you defy with the right tips of the cold.
Many recreational athletes refrain in the dark and frosty months on outdoor exercise with wearing a safety vest. But in the home, there is often not enough space and opportunities.
Strengthen your immune system:
Regular exercise such as walking, running or cycling strengthens in the cold season, not only the immune system and protects against infections but also helps against postpartum depression during the dark season. Sport and exercise in the fresh air, keep the production of the stimulant hormone serotonin and the circulation going. Even with gray, cloudy sky natural light is still three to four times as much as the room lighting. Therefore, experts advise to go if possible half an hour daily outside.
Properly warming up:
A cold start is taboo in winter. Coming from heated rooms to sports outside, the organism has to adjust to the low temperatures. Who starts the same with full intensity, breathing too fast in the cold air and risked to irritate throat, bronchial tubes and lungs? Thus, the common cold risk increases. Even muscles and joints take longer to reach operating temperature. In winter, the proper warm is therefore particularly important. The warm-up should be about 20 percent of the total training time.
Not to dress warmly:
Many athletes dressed thin clothing in wintry weather too warm to. The best athletes dress in wind or freezing temperatures after the three-layer principle: underwear, a warming insulating layer around fleece, which does not store moisture, and a protective layer with reflective material. This may for example be a breathable windbreaker which moisture can escape from the inside out, but the wind, rain and snow keeps.
Head, feet and hands Protect:
Advisable are also hats, scarves and light gloves because the person loses about 40 percent of body heat through the head and neck. Who rides a bike in winter, must be well protected especially hands and feet against the cold, otherwise they will quickly numb. For hands-lined, windproof gloves are a must. Two pairs of socks help only when the shoe is not too tight, because the air acts as an insulator between foot and shoe. Also neoprene overshoes and a breathable rain pants help against freezing temperatures.
Reflective clothing for safety:
Bright and reflective clothing increases safety for joggers and cyclists. A safety reflective vest in yellow or orange fluorescent paint can help cyclists in addition to be better perceived by the public. During the winter months it is dark earlier and is light later. Therefore, at this time reflective clothing or vests for safety in traffic very important.
Sufficient light on the wheel:
The wheel should be clearly visible in the dark, both through its own lighting and reflectors. In addition, the can in accidents have expensive consequences. By the way: bicycle trailer need own lighting system. They must be fitted in the dark with a tail light when the rear window is obstructed on the bicycle by the trailer.
Throttle pace while cycling:
In ice and hard packed snow cyclists should slow down and enter into neither curves nor brakes. To get more grips on the road, air can be let out of the tires to the prescribed minimum pressure. Also for bikes, there are now special winter tires and provided with metal pins road spikes. Who also adjusts the saddle lower by a few centimeters, gets quickly when needed with both feet grounded?