It is already April, autumn is a reality and the cold starts to arrive with the new season. With that, some people eat more and are too lazy to train. This should not be your case. And for physical activity to be beneficial, even with low temperatures, it is necessary to take some precautions.
1) colder = more heating
According to Eduardo Mourelle, physical education teacher at Espaço Stella Torreão (RJ), it is necessary to increase the warm-up time. This prepares the muscles better, which increases the intra-muscular temperature.
2) Take it easy at the beginning
Professor Stella Torreão warns that it is necessary to start training at a lower intensity, with a longer warm-up time, avoiding static warm-up. This is because there is a greater risk of distension of muscles and tendons, because of muscle shortening and stiffness. Then bet on a slow walk if you are a beginner or a slow trot if you have more experience.
3) Appropriate clothing the station
Take care, also, with the clothes chosen to exercise. “It is important to protect the extremities such as the head, hands and feet, in addition to dressing in layers. Start with a synthetic fabric, which favors the evaporation of sweat. On top, use another fabric, such as nylon, which protects against the wind and rain, still allowing the exchange of heat “, explains Mourelle.
4) Watch what you eat no
Nutritionist Larissa Cohen explains that it is necessary to pay attention to the quantity and quality of carbohydrates in the diet. “The intake of carbohydrates in the cold must be doubled, since the energy expenditure of the individual increases naturally with falling temperatures. The carbohydrate content for a triathlete, according to the American Dietetic Association (1993), should be around from 65% to 70% in relation to the total energy intake per day. So, the ideal is to eat complex carbohydrates (cereals, tubers, roots, legumes, vegetables, cereal bars) and avoid simple ones, like sweets in general “, complete.
5) And, of course, drink water!
Hydration is another concern, as it is natural to feel less thirsty with the greater cold. But you must stay hydrated regardless of whether you feel like drinking water. Therefore, Larissa recommends the intake of isotonics according to the duration and intensity of the activity performed.
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