With the onset of cold weather, most women change the sports stadium on the treadmill. But if you prefer to practice on the street, do not give up training only for the reason that the window was getting colder, and the asphalt covering is covered with snow. Experts say that winter running has a lot of advantages and is an effective way to lose weight. But in the pursuit of harmony, one should not forget about common sense. What are the rules that must be followed to ensure that winter running brings pleasure and promotes faster fat burning?
Running can not be abandoned, or 5 advantages of a winter run
So where can you put a comma when it comes to training in the fresh air in the cold season? We offer you to get acquainted with the opinion of the trainers.The benefits of winter running for health and weight loss:
- During the run, your body transforms the accumulated fat deposits into the energy necessary for a full training. This contributes to the activation of metabolism and weight loss. Whether a joke, for 1 hour of run on fresh air it is possible to burn from 900 up to 1000 calories. Scientists have proved that the effectiveness of winter running for weight loss is 30% higher than the summer one.
- No less useful winter cross and for women who want to get sexy relief. The fact is that a slippery surface makes it possible to work out all the muscles of the body much more efficiently than dry asphalt. Due to the peculiarities of weather conditions, your ankle, leg muscles and buttocks will work in a strengthened mode. This will save you from the need to visit the gym. After all, muscles will strengthen no worse than when working with iron and the latest simulators. Especially good during the run through the snow the front surface of the thigh is pumped (due to the fact that it is necessary to raise the hip high). To achieve the same results during the summer cross is simply impossible.
- Winter running contributes not only to weight loss, but also improves mood and allows you to fight with nervous disorders.
- Every year, a large number of men and women suffer from seasonal diseases. Running in the snow in the cold, you strengthen the body's immune system and be able to withstand pathogenic microorganisms.
- Runs in the cold season are easier. Many amateur athletes are just starting to get acquainted with the philosophy of running in the winter. In summer, the body quickly overheats, and in the cold even serious distances are given easier.
- It should be said that winter jogging is more conducive to increasing endurance than summer runs. Scientists from the European Institute of Health have proven that the snowy weather makes the heart work more actively. This contributes to the prevention of cardiovascular disease and improves blood circulation.
- Jogging in winter helps not only to lose excess weight, but also to get the necessary dose of vitamin D. Despite the fact that ultraviolet rays become less active in the cold season, the sun continues to produce substances useful to the human body.
What mistakes do women make during the winter run?
- Unsystematic training For maximum effect, jogging should be regular - this is the truth that all athletes know. But do not forget that the body in winter, it will take more time to recover. Therefore, if you can run daily in the warm season, then in the cold season it is recommended to reduce the number of "cross-marathons" up to 3 times a week.
- Ignoring the warm-up In the winter, the fair sex try to reduce the time taken for a run at the expense of refusing to warm up. But in fact, snowy weather can not do without it. Monotonous movements, familiar from physical education lessons, will help to avoid injuries. It's no secret that trained athletes endure testing the temperature regime much easier. In addition, the absence of a preliminary warm-up can cause seizures and spasms during the race. If on sunny days runners are warmed up on the street, then with the onset of cold weather, warm-up exercises should be moved to the room.
Attention: before running it is extremely important not to pull cold muscles. They do not respond well to stretching, so the probability of getting stretch is high.
- Forget about breathing If you dare to run in the winter, do not forget to observe the correct breathing technique. Always breathe in through your nose and exhale through your mouth. This will help to avoid diseases of the upper respiratory tract, and therefore - do not get off the distance and still say goodbye to a few extra kilograms collected during the autumn melancholy and concomitant eating of sweets.
What should be the duration of the winter run?
Representatives of the fair sex who want to lose weight, believe that the longer the cross, the better. Perhaps in the summer and you can run for 40-50 minutes, but in the cold season it is necessary to strictly observe the restrictions. The best option is 20-30 minutes. And remember that the lower the thermometer, the shorter your race should be. To set personal records, wait for the spring days. Fundamentally different and approach to jogging in the snow. Taking respites between circles or stopping to chat on the phone is not the wisest decision. Do not stop moving at all. If you lose your breath, you can go jogging, and then return to the average tempo again. If desired, you can burn an extra 100-200 calories, alternating with a sprint with a sprint.Watch the air temperature
Although the winter run for weight loss is especially useful, you must not forget that twenty degrees of frost is not the best time to lose weight and improve the body. You can safely run up to -15. Just make sure that there is no strong wind. On especially cold days experts recommend to replace jogs with work on cardio-training apparatus for weight loss or cross-phytomix.Tip: always start running to meet the wind, and finish training against the wind. This will help to avoid hypothermia after intense perspiration.