The triathlon season is coming to an end, and winter training is about to begin. Unlike summer, outdoor training in autumn and winter requires adjusting your exercise habits according to the weather.
The temperature difference between morning and evening in autumn and winter varies greatly, especially at night, when the temperature drops more significantly. If you do not do a good job of keeping warm, you are likely to catch a cold. Share 8 tips for outdoor training in autumn and winter to help you spend a pleasant winter training.
1. Choose moisture-wicking clothes
If you plan to wear more clothes to keep warm during outdoor training, it is recommended to choose clothes with moisture-wicking fabrics, because when you are halfway through your exercise Your body will heat up very quickly and even sweat, and wearing sweat-wicking clothes will at least make you feel more comfortable.
2. Warm-up is essential
During exercise, if the muscles are too stiff and not warmed up, it will not only reduce your training effect, but even increase the risk of injury. So warm-up is one of the most important steps in outdoor training and must not be ignored.
3. Protect the limbs from cold
When exercising in cold weather, even if you feel hot, the limbs are still at risk of frostbite. Gloves are recommended to protect your hands, and a hat and face shield are recommended to keep your head warm. It is best to choose thicker socks to prevent freezing toes.
4. Add more water
Although outdoor training in autumn and winter will make you feel cold, you will still sweat if you exercise for a long time or with high intensity. In the process of training, pay attention to replenish water at any time, which can prevent dehydration without realizing it.
5. Wear sunscreen
Although the sun in autumn and winter is not as strong as in summer, even if it is cloudy, the air still contains ultraviolet rays. Although exercise can maintain a good complexion, wearing sunscreen is to prevent sunburn and sunburn.
6. Bring lighting equipment
If you are used to training at night, it is recommended to wear headlights, reflective strips, flashlights and other lighting equipment, so that others can easily see you and prevent you. accident.
7. Balanced diet
The weather in autumn and winter is colder, and fat is consumed faster, so naturally, you will want to supplement high-calorie foods. Because of this, it is easy to gain weight in winter. It is recommended to focus on nutritious and healthy natural foods, so that it is not easy to gain weight, and the effectiveness of training will not be reduced due to high-calorie foods.
8. Find a friend to exercise with
If you want to be lazy and don??t train because of the cold weather, it is recommended to find a friend or join a group training in a club. Having someone to accompany you can make the training process more interesting and increase motivation. Get rid of the idea of being lazy.
