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January 2008
Exercising in Cold Weather
Cool fitness
The holiday season was comfortable and relaxing, but now you actually want to get back into your exercise routine, right? But, naturally, you have the perfect excuse not to: It’s much too cold outside. I’m afraid we have to rebut that argument because you can still go jogging, play football or go cycling in the fresh winter air. But there are a few things that you need to keep in mind: Do your warm-ups inside by hopping around or marching in place for 5 to 10 minutes. When it’s time to go outside in the fresh air, it’s best to breath through your nose. That way your nasal passages don’t get cold so quickly. Also important: Even though we may not notice it as much in winter – we do sweat. Just as in summer, your body needs a lot of liquid after exercise. In addition to water and juice spritzers, whey is best because it contains hardly any fat, but all kinds of vitamins and minerals.
Cool training
In general, winter is not the time for high performance. At this time of year, it’s better for you to work on your basic endurance. Don’t overexert yourself and don’t do any sprints! An intensity level between 55 percent and 75 percent of your heart rate is optimal for your immune system. The colder it is outside, the slower you should exercise – and if the temperature is minus 15 C (5 degrees Fahrenheit) or less, it’s really better to stay at home. If you are plagued by a minor cold, exercise if you want to, but keep it casual and don’t do it for very long. Be especially careful if you have a fever or swollen lymph nodes: Those who think they can sweat out an infection while jogging are wrong. But it is true that being in good health and exercising regularly will strengthen your immune system. Now isn’t that an incentive?
Cool outfit
Exercising this time of year in shorts and a T-shirt is anything but cool. Even thick cotton sports clothes are unsuitable. They get soaked quickly, becoming cold and heavy. It’s best to wear special clothing using the tried-and-trusted layered look. Try functional long underwear that fits snugly and doesn’t chafe; next put on running pants, a fleece pullover to keep you warm, and a breathable, water-resistant windbreaker. Select bright clothing so that you will be visible to drivers and cyclists on cloudy days. If you go running in the dark, you should wear reflectors. Also important: long socks because they keep your Achilles tendons warm. Since we lose a good 40 percent of our body heat through the head and hands, a hat and gloves are a must (made of functional fibres if possible). After exercise, quickly take off your sweaty clothes and get under a warm shower. The SPORT FOR MEN Care Shower from NIVEA will make you feel revitalised even after being in icy temperatures. And maybe you’ll already be looking forward to the next time?
