Is the cold weather killing your exercise mojo?

Ok seriously what’s with the cold snap?!? I officially have to wear socks to bed, that’s a sure sign WINTER is well and truly upon us! The mornings are darker, colder and getting motivated to get up and exercise is a struggle at best.

Not only do the chilly mornings demotivate you but they also create the perfect recipe for injury… You have gotten over the first hurdle of dragging your sorry ass out of bed but in your eagerness get the ticker going you forget a few essentials that are important to stay safe while exercising in the cold weather!

1. The warm up: DO NOT SKIP YOUR WARM UP. Launching into exercise with cold muscles is a terrible idea! The body needs a little preparation before you get stuck into your hill sprints or gangsta weights session. 5-10 minutes is more than enough to elevate the heart rate, increase your core temperature and get some blood pumping into your muscles. This also gives you a little time to adjust to the weather conditions.

2. Wear appropriate clothing: Girls its time to ditch the bike shorts… especially if you are training outside. Dress in layers, that way as you warm up and begin to sweat you can remove layers as needed and replace once you begin to cool down. A good base layer is something synthetic which draws sweat from your skin (cotton will stay wet against your skin) with a lightweight jacket or vest over the top. Skins are perfect for particularly cold, icy weather!

3. Choose your environment carefully: Those game enough to leave the house at 5am ( it really is the best time of the day ) choose a well lit running route. Sydney streets are a lucky dip for pot holes, rubbish and debris. Stumble on one of these in a dark street and you will be reaching for the bag of frozen peas to soothe a sprained ankle.

4. Protect your hands and feet: My dad always says keeping your feet warm and dry is the most important thing.. To maintain our bodies core temperature blood will be directed away from our hands and feet (hence why they are the first to get frostbite). Good thick socks, good footwear and gloves. (You can buy specific running gloves which work perfectly)

5. Watch the weather: I love running in the rain… actually let me rephrase I love running when its drizzling not when Sydney is in the middle of a torrential downpour and you can barely see a meter in front of you. If you are soaked you may not be able to maintain your core temperature. No-one needs a case hypothermia or frostbite.
6. Stay hydrated: Yes you probably don’t lose as much fluid through sweat as you do in the warmer weather its still possible to sweat a fair amount under all your layers. Make sure you have adequate fluid intake before and during exercise. (remember small sips throughout are better than one huge intake of water)

7. Flu sufferers and asthmatics be careful: Colder temperatures not only play havoc with your immune system but can also trigger asthma. If you are feeling lousy stay indoors and those with asthma make sure you take your inhaler before you leave the house or even carry it with you if you know you are in for a tough session!

Exercise is meant to be fun. If the weather is particularly unpleasant opt to train indoors. Don’t get into the habit of using the weather as an excuse, but feel free to have a morning off here and there. It is one of life’s best little luxuries lying in bed listening to the rain! 🙂

To stretch or not to stretch?

Throughout school at every sports training, athletics carnival and PE lesson there was always that designated 5-10 minutes where we were taken through the mandatory routine of stretching all the bodies major muscle groups.  I personally enjoyed this stretching time and it’s something that I, along with most people probably need to do more of nowadays.

Stretching has always been a heavily debated topic among health professionals. Does stretching before sport actually play a role in assisting with injury prevention? Can stretching decrease the intensity of post exercise soreness otherwise known as DOMS? By stretching a short tight muscle can you actually make it longer?

Unsurprisingly there is no clear cut scientific evidence to whole heartedly confirm or deny the merit of any or all of these statements. What we do know however is that stretching when combined with an active sport specific warm up can aid with injury prevention.

There are several different ways you can stretch, the question is which method is best? It’s quite simple, no method is necessarily superior to the other, it’s all dependant on what type of exercise you are preparing for?

For example if your about to embark in some hill or stair runs, you most definitely need to get your calves, quads and hip flexors primed for the insult you are about to put them through!

Source: http://scopeblog.stanford.edu/

 

My favourite stretching tecgniques or those that I use most commonly in practise are:

 

Static stretching: This involves taking the muscle to a level of slight discomfort and holding for an extended period of time (usually 20-30 seconds). This form of stretching is great for chronically tight muscles and is best performed immediately post exercise or later on during the day. Sudies actually show static stretching prior to exercise can be detrimental to ones performance.

Dynamic stretching: this involves repetitively moving a muscle in and out of its available range. For example for the hamstrings you would swing your leg back and forwards in relation to your body. This is important pre exercise as it stimulates the nervous system, elongates muscle tissue, increases muscle temperature and above all prepares your muscles for functional movement.

Foam Roller: strictly speaking this isn’t a method of stretching per say BUT it’s great for problem muscles such as your ITB (thick tight fascia down the outside of the thigh) and quads. It’s almost the equivalent of a personal masseur that inflicts pain, but the good, I’ll feel better after this type of pain.

PNF (proprioceptive neuromuscular facilitation) stretching: Usually best done with a partner and incorporates a hold/relax method whereby your muscle is taken to its available range of movement, you then push gently against the stretching force (essentially switching on the opposing muscle group to that you are stretching) and then relax, ideally then being able to take the muscle being stretched further into its range. This form of stretching has is risks so only perform this with someone who knows what they’re doing.

At the end of the day, disregarding science for a moment, stretching is great for your health and wellbeing, its great for your flexibility and offsetting muscle imbalances. Plus it can be relaxing! Unfortunately stretching seems to be the first part of the exercise program to be overlooked when people are strapped for time. Do yourself a favour; take 5 minutes out of your busy, chaotic life and STRETCH!