Making the most out of your workout in cold weather

There are three types of cold injury : hypothermia, cold injuries , and unintentional injuries – gel. Full Hypothermia occurs when the body can not produce much heat and loses its core temperature drops below 35 ° C. However, mild hypothermia ( a core body temperature of 37 ° C to 35 ° C ) still feel very cold and can easily sneak up on you – for example, when you are exposed to a combination of wet and windy conditions will n ‘ were not expecting . make

For example , assuming you are training for a long bike ride that starts sunny, but ends in April showers . At the end of the race, which may well be shaking like crazy, and feel sluggish , hands and feet are so cold , it’s almost impossible to turn the key in the front door! The best remedy for this is to get some dry clothes and blankets as soon as possible and drink a cup or two of your favorite non-alcoholic hot drink . cold

When drilling last inner tube and walk back in the rain and cold , hypothermia can evolve rapidly in the moderate stage . Your body temperature drops below 35 ° C and can stop shaking. His speech is pasty , fingers, lips and toes are blue , feels very foggy and you have movement difficulties . cold At this stage , do not make rational decisions and probably will have to rely on someone else to get warm and dry. make

As the sun sets and temperatures begin to drop , it is likely you are in an emergency situation . If someone finds you in severe hypothermia with a core temperature below 32 ° C should not try to move since you are now at risk of fatal cardiac arrhythmias ( abnormal heart rhythm ) . make Emergency personnel should be called immediately. I hope his rescuer brought blankets to cover you until medical attention arrives. At this point , resuscitation should be left to professionals. make
Regulations for the Prevention
This scenario becomes reality will depend on whether you follow the rules of prevention ! You should be aware that in cold weather , you will not feel as thirsty as usual, and urinate more, which means you still drink as you normally would , even if their needs increase .
make It is also a fact that a previous injury in the cold makes you more likely to experience another episode. Also, you should be aware that your teammates who are women , very thin in the secondary level or teachers, or African descent are at a greater risk of cold damage. It is good practice to watch their teammates for signs of ” Umbles ” which could mean hypothermia : stumbles, fumbles, and grumbles . make

In general , you should always assess the weather before you go and dress in layers for warmth and increase your flexibility . cold Your base layer should be made of a material that absorbs , which you must wear a veil or insulating layer of wool. Use or wear a water proof wind resistant to protect against the possibility of a spring storm . If there is wind, a pair of inner gloves light can help keep your fingers from feeling cold . make

If the wind chill is significant , a pair of gloves used at the top provides extra warmth , while allowing you to keep your fingers warm if you need to remove the mittens to fit your shoes or change a tire. If the forecast looks bad , try using the known pathways of resources for housing or heating, and travel with a companion. Always carry a mobile phone ! cold
Frostbite occurs when the body tries to maintain the core temperature by shunting of blood from the extremities to the core. When frozen , skin gel , and then water out of the cell under the skin , then the cells themselves begin .
cold The skin is dry, waxy , red and swollen. There may be a tingling or burning. As freezing progresses in its severe form , the tissue under the skin , including muscles , tendons , bones and freeze well. The skin is hard and cold , can be white / gray / black purple color, and it is painful . make

Frostbite progresses from the hands, feet , nose and ears toward the center of the body and usually only occurs if the ambient air temperature is below 0 ° C. However, if the skin is wet and exposed to winds , freezing can occur at slightly higher temperatures . Unless you participate in winter sports really is not very likely to experience frostbite. However, if you train in an area where the weather can be unpredictable and temperatures plummet , it is always best to be prepared with a pair of dry socks , glove liners , and maybe even a balaclava . Cold
No injuries – gel

The average athlete in spring training is more vulnerable to unintentional injuries – gel such as trench fever and freezing. Both are inflammatory processes that result from exposure to cold and moisture. Trench foot occurs when feet are exposed to temperatures between 0 ° C and 15 ° C for a long period of time, immersed in water for 12 hours or more in a wet or sweaty shoe worn for several days . The foot at first seems inflated , red and numb, and as the disease progresses , may appear pale or blue and are very painful.

From spring training often means running or biking in the rain or puddles should change socks frequently if you are out for more than a couple of hours . If you have sweaty feet too, trying to cope with the antiperspirant before training. Above all , have a pair of shoes or if you only have a pair, make sure they are dry before placing the next workout . cold

Freezing is a superficial wound and takes less time to develop trench foot . After one hour of exposure to damp cold , below 16 ° C , small red bumps may appear on the surface of exposed skin. The lesions are tender and itchy , and the skin is heated , turns red and painful. The treatment consists of heating the area with clothing or blankets dry bulk . cold Do not apply topical creams or lotions, just cover and prevent chafing or break all the bulbs . Freezing usually goes away without consequences , but you should consult a doctor if the movement and sensation can not be resolved within 12-24 hours. weather
The cold air
Up to 50 % of elite athletes experience some degree of exercise-induced broncho constriction (EIB ) .
This narrowing of the airways of the lung may be triggered by exercise in people with asthma, and exposure to cold , producing asthma-like symptoms in people without a diagnosis of asthma. The researchers believe that inflammation of the airways is caused either due to breathing dry air at a faster year contaminants in air rate, the cooling of the exposed skin on the face and neck, or  .

Whatever the cause , each time your breathing is affected , performance may be affected. The best way to prevent cold-induced broncho constriction is to cover exposed skin on the head and neck and wrap a scarf over your mouth. cold
Anyone who lives in a valley area investment patterns may experience cold weather during the winter and early spring. When cold air pollution below the trap warm air gets trapped and concentrated  .
cold Training in quality condition and cold air can trigger EIB poor , so if you are plagued by it , think about the air quality where you train and consider the position of the hills. weather
Easy to get arrogant when the weather begins to warm . Having survived the winter very well, is easy to be lulled into thinking that this is not much to get caught without a jacket for a few hours . And to some extent , you’re right , because humans can acclimate to cold.
cold  However, to do so , it takes more than eight hours of exposure to cold temperatures every day for two weeks. make  
And even after the intense addiction, winning tolerate lower body temperatures are small.

After acclimation , some people develop an overreaction chills , which produces more metabolic heat when the body is cold. Others find his body reacts acclimation mechanism of the body to improve heat storage , which decreases blood flow to the extremities and keeps the body warm . No matter how your body responds , repeat , supervised exposure to small gains tolerance. Unless you have suffered a program like this, wear a jacket and a pair of socks. make
The best way to survive during spring training is hope for the best , but plan for the worst. Be prepared by understanding the typical weather in your area and dress accordingly. Always known to form in areas where you can easily find a place to duck in rain or heat for a while.
make Alert someone where you’ll be and when you expect at home, and if you can , train with a friend. cold

Making the most out of your workout in cold weather

weather, cold, make

via 1Best Of Whole

About mogamoon188

I will arise and go now, and go to Innisfree, And a small cabin build there, of clay and wattles made: Nine bean-rows will I have there, a hive for the honeybee, And live alone in the bee-loud glade. And I shall have some peace there, for peace comes dropping slow, Dropping from the veils of the morning to where the cricket sings; There midnight's all a glimmer, and noon a purple glow, And evening full of the linnet's wings. I will arise and go now, for always night and day I hear lake water lapping with low sounds by the shore; While I stand on the roadway, or on the pavements gray, I hear it in the deep heart's core.
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