10 mistakes in the training process that you make in the fall

10 mistakes in the training process that you make in the fall

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Doing sports in the cold warms you up, cheers you up and helps you keep fit. During training on the street, many make the same mistakes - we have selected the ten most popular mistakes that you may be making.

Warm up is the basis of any workout. It reduces the risk of injury and helps train more efficiently.

Running or performing exercises on unheated muscles is especially risky in the cold, when the tissues are additionally cooled from the outside and become less elastic and mobile. For warm-up , basic exercises are suitable: swings, bends, squats, light jogging. The warm-up before running must necessarily include warming exercises on the front and back of the thigh, calf muscles, knees and ankle. Remember that you can not perform a full stretch on the "cold" muscles. Static stretching does not prevent the risk of injury, but rather can cause damage.

For training on the street, you need to put on lightweight and technologically advanced clothing designed for active sports. It will help maintain a comfortable body temperature during training, will not allow overheating or overcooling. But such clothes only work when you are in active movement. When the temperature on the street is close to zero or lower, you can get hypothermia in leggings and a sports jacket just by standing still. That is why it is better to warm up in the heat - at home or in the porch.

After 5-10 minutes of warming up, you are ready to go outside and train.

10 mistakes in the training process that you make in the fall

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During classes in the cold, be sure to warm your throat and head. They are more susceptible to hypothermia than other parts of the body. As a scarf, it is most convenient to use an elastic lightweight buff, and put on a special hat of technological materials on your head.

Life hack: so that under the buff does not blow out, pull it on the back of the head and put on a hat on top. You get a warm protection like a balaclava.

Sneakers for running in the autumn streets must have a membrane that does not allow moisture and retains heat. In addition to physical discomfort, hypothermia of the extremities can lead to a runny nose. Spikes and reflective details on the surface of the shoe will not be superfluous - they will help you to be noticeable in the darkness of the evening park.

Sneakers for training on street complexes should be as warm as possible (there are fewer active movements than during running) and stable. The thick sole will not allow your feet to freeze.

During jogging and training in cold weather, I almost do not feel like drinking, but the body still loses moisture. Specialists from the American College of Sports Medicine recommend that be drunk before, during, and after class. It is better to prevent the appearance of intense thirst - this is a sign of dehydration.

For a long run, it is convenient to pour water with you into a folding soft bottle. When the water runs out, it is easy to put it in your pocket. For training in the cold lasting from an hour and a half, bring a small backpack with a drinking system.

10 mistakes in the training process that you make in the fall

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You did a great job, it's time to finish the workout and do a hitch.

A wet and hot body cools quickly, which makes it more likely to get hypothermia. Hypothermia can lead to a weakening of the protective functions in the body, which will become an additional risk factor in the cold season.

So after training you should not linger in the cold, you need to perform a hitch in the heat. If you still couldn’t avoid a cold, “AnviMax” * can help in the fight against its unpleasant symptoms. The drug helps to reduce temperature, decrease chills, headache and muscle pain.

One AnviMax tablet * contains paracetamol, loratadine with an antihistamine that prevents tissue edema, rimantadine, ascorbic acid and rutoside, as well as the mineral supplement calcium gluconate.

Even if you are afraid to get sick, you should not switch only to training in the gym. With the onset of cold weather in fitness clubs and arenas, there are more people. The risk of infection from an outsider increases. In case of influenza and SARS, a person is contagious a day before the first symptoms appear.

Add running in the park or functional training in an outdoor sports ground to indoor training (just remember the rules described above). Short training in the cold will help strengthen the immune system and make it more resistant to viral diseases.

10 mistakes in the training process that you make in the fall

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Fruits and vegetables are an important part of a healthy diet. Vitamins help maintain immunity, and natural sugars add energy.

Fruits and vegetables contain a lot of fiber, which saturates and helps to do without snacks longer. The World Health Organization recommends to eat 400 g of fruits and vegetables per day. These are three small apples, four cucumbers or two medium tomatoes.

It is important to take the right actions already at the first symptoms of the disease. As soon as you feel bad, feel the temperature increase, you need to finish all things, close the computer, if you are in the office - take time to go home.

At home, it is advisable to provide yourself with complete relaxation. I definitely don’t need to go to training in this state. It is better to lie down a couple of days and avoid complications.

10 mistakes in the training process that you make in the fall

Photo: shutterstock. com

SARS usually lasts from three to seven days.

There are no strict recommendations on exactly when to start training. It all depends on the severity of the disease. The body after the disease can be weakened, you need time to recover. Do not run to the gym immediately after your temperature has dropped. Take a break for at least a few days.

10 mistakes in the training process that you make in the fall

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