Snow, Sweat, and Smiles
HOW TO SAFELY TRAIN FOR WINTER SPORTS
Stay warm with layers. As you train in the winter air, keeping yourself warm is vital to prevent dangerous cold-weather side effects like frostbite and hypothermia. Opt to work out during the warmer parts of the day and limit how long you’re in the elements. Layering your clothes can be a game-changer, keeping you toasty while allowing you to exercise correctly. Your base layer should be a thin, moisture-wicking fabric, like wool or polyester, to pull sweat away from your body. Next, choose a layer that will trap the body heat you produce to keep you warm, like wool or fleece. Your last layer should shield you from outside moisture and wind, so choose something rain-resistant. Wear warm socks, and don’t forget a hat or helmet to protect your head from the cold. Even though you might not feel the sun’s intense rays when it’s chilly, you still need to wear sunscreen. Drink more water. Proper hydration is necessary for athletes; it can be easy to forget to drink enough water when the weather chills. Dehydration can happen in the winter as quickly as it can the rest of the year, so drink plenty of fluids before, during, and after your workouts. If you do a more extended session, have a sports drink with carbohydrates and sodium. The proper nutrition will also keep your body nourished and better able to function in the cold weather. Focus on pre- and post-meal snacks that include protein, high-quality carbs, and healthy fats. Warm up beforehand. When it comes to winter sports, slow and steady wins the race. Cold joints and muscles are more likely to rip or be damaged, so taking your time with warm-ups and stretches is crucial before you get into the game. Focus on gentle stretches, which can help blood flow and reduce your risk of strains and sprains. By pacing yourself and listening to your body, you’ll be set for a safe and exciting sports season. As the snow falls, it doesn’t mean you have to miss out on your favorite activities. With the right preparation, you can enjoy all the fun of winter sports without the chill of an injury.
As the air turns frosty and snow covers the sports fields, it doesn’t mean you have to ice out your athletic pursuits this winter. But before you dust off your skis and favorite warm layers, preparing your body for the cold-weather challenges ahead is essential. From proper hydration to stretches designed to protect your muscles, a little preseason prep can ensure you stay in shape even in the chilliest times of the year. Get ready to work up a sweat because we’re sharing our favorite tips to prepare for the winter sports season. Train for your favorite sports. Not all sports are created equal, and many require different strengths and parts of your body. Think about the specific sports or athletic activities you will participate in this winter and train accordingly. If you like aerobic sports that demand endurance, like downhill and cross-country skiing, focus on exercises that will get your heart pumping. Swimming and running are effective ways to build your strength and stamina. Other winter sports like wrestling and basketball are anaerobic, requiring big bursts of power and energy over shorter periods. Training for these sports should include CrossFit, cardio, and weight-lifting routines.
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