Tips for Sport in the Cold Season

Cold, wet, windy: Nevertheless, there are many good reasons why we should still be active in the cold season. How to properly approach training, how to manage to defeat your weaker self and many other useful tips and tricks on the subject of sport in winter.

Good reasons to do sports

Sport in winter may not sound like a lot of fun and a pleasant activity at first: It’s cool outside now, it gets dark earlier and later light again. Despite these conditions, there are some good reasons to exercise outside at this time of the year.

Oxygen and vitamin D.

Anyone who is in the fresh air in winter provides their body with an extra portion of oxygen, which enters the body through the blood. Getting enough oxygen is important for the brain and other areas of the body to work properly.

Permanent lack of oxygen can therefore impair concentration and other functions of the body and even lead to damage to the organs.

In addition, every ray of sunshine is important in winter so that the body can produce vitamin D. Therefore, in the cold season, you should take every opportunity to collect sunlight. Vitamin D strengthens the immune system and the bones and works in the intestines, kidneys, muscles and nerves.

More health, less stress

It is even better to be physically active, because sports like jogging keep the brain fit and slow down the aging process. Nordic walking and cycling also keep the body on its toes and train the cardiovascular system. In addition, endurance sports are a real fat burner. In this way, exercise prevents many serious diseases such as diabetes, fatty organ and heart disease.

Sport frees the head from the worries of everyday life and ensures that stress hormones are effectively reduced. After exercising, there is a great sense of well-being and relaxation – exactly the right thing after a strenuous day at work.

Sport in winter – this is what needs to be taken into account

Even half an hour of exercise a day is enough to significantly improve the state of health of the body and increase life expectancy. In order to achieve the best possible effects in sport, it is important to know how best to exercise.

This is how real training works

If you put too much strain on your body during sport, you will quickly lose the desire to exercise, which is often the case with beginners. So that this does not happen and everyone can achieve the desired effects with sporting activities, various points must be observed. Whether jogging, cycling or swimming – it basically depends on recording the current training level and then gradually increasing the performance .

Those who stick to the principle ” frequency before duration before intensity ” when jogging create good conditions for effective training in which the cardiovascular system is strengthened, endurance is built up and body fat is burned.

Success will only be achieved from two to three units a week. Frequent and regular exercise is therefore an important factor, whereby the body also needs enough time to recover from the exertion and to build muscles.

The right clothes

In endurance sports, it is important to dress properly. If you wear too thick clothing, you sweat more and risk a build-up of heat. If the clothes are too thin, the body cools down quickly because it experiences side winds and head winds.

In winter, hats and gloves are essential , and ears should also be well covered when the temperature is below zero. If you shiver a little for the first hundred meters, then you are dressed just right. The warmth comes by itself through the movement.

When jogging, you should also pay attention to the right footwear. The running shoes should fit well, have the right footbed and optimally support the feet. If the terrain is detoured or there is snow on the running track, we recommend shoes with a non-slip sole that provides more grip.

Especially in winter, when it gets dark early, luminous reflectors on clothing are very important for your own safety, so that you are not overlooked by other people or vehicles.

Motivation – even on cold days

When it is wet and cold outside and it gets dark again early, it is often even more difficult to get up to sport. But success can only be achieved with continuous training. The weaker self should therefore not be left a chance.

Before and after exercise

Proper training also includes warming up properly in advance and letting the body cool down gently after exercising. Afterwards, stretching exercises are also a must.

Before and after exercise

Proper training also includes warming up properly in advance and letting the body cool down gently after exercising. Afterwards, stretching exercises are also a must.

This is why stretching exercises are so important

In order to loosen up the muscles after training, you should do stretching exercises for all muscle groups after the cooldown . Each exercise should be held for about 20 to 30 seconds and then the muscles should be relaxed.

Care should be taken not to put undue pressure on the muscles and that the stretching exercise does not cause pain, or else a strain may result. Jerky movements should also be avoided. The feeling of slight tension in the muscle, on the other hand, is just right. 

By stretching, the stressed muscles are relaxed and muscles that have been shortened by the exertion are lengthened again. The mobility of the joints and structures around them improves or at least remains intact.

The optimal nutrition

Sport alone is not enough to get through the winter healthy. Especially in the cold season it is important to supply the body with nutrients and enough vitamins. Therefore it is essential to have a lot of vegetables and fruit on the menu, which contain everything important to arm the body against colds and to make it more productive during sporting activities .