{"id":57819,"date":"2023-12-01T00:00:00","date_gmt":"2023-11-30T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/winter-workouts-the-importance-of-a-proper-warm-up\/"},"modified":"2023-12-01T00:00:00","modified_gmt":"2023-11-30T23:00:00","slug":"winter-workouts-the-importance-of-a-proper-warm-up","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/evolve\/winter-workouts-the-importance-of-a-proper-warm-up\/","title":{"rendered":"Winter workouts: the importance of a proper warm-up"},"content":{"rendered":"\n

Ever thought about this? When we feel cold, our muscles are also feeling that cold<\/em>.<\/p>\n\n\n\n

Which means \u2014 during winter workouts \u2014 they tighten up, become more tired and less productive than during warmer seasons<\/strong>.<\/p>\n\n\n\n

The result? Extra stress on our bodies and limited mobility during exercise.<\/p>\n\n\n\n

When temperatures drop, we tend to tense, shrug and hunch up to protect ourselves from the cold. You know that flattering posture \u2014 the one where your head sits directly on your shoulders, omitting the neck completely? The resulting tense tissues can break more easily than if it was warm. And it\u2019s for that very reason that we need to be more mindful about the importance of warming up before winter workouts.<\/strong><\/p>\n\n\n\n

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The benefits of warming up for winter workouts<\/h2>\n\n\n\n

1 – More powerful performance<\/h3>\n\n\n\n

If you\u2019ve ever jumped straight into exercise when you\u2019re late for a workout class then you\u2019ll know first-hand what the body feels like during that session: less energetic, poor performance, stiff mobility.<\/strong> When muscles are cold, they\u2019re even less prepared<\/a>. So, give your body some pre-workout warm-up. Think of it as a cup of warm soup, gently preparing with the energy levels you are going to need. <\/p>\n\n\n\n\n\n

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2 – Prevents muscle damage<\/h3>\n\n\n\n

Warmth loosens and relaxes muscles, which helps prevent muscle damage and injury.<\/strong> Warm muscles respond and react quicker than cold muscles, which is crucial to staying flexible when active and improving performance.<\/p>\n\n\n\n

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3 – Can be tailored to your workout style<\/h3>\n\n\n\n

It\u2019s only natural we want to throw ourselves into exercise immediately when we\u2019re frozen to the bone – but we need to take our time.<\/strong> If you\u2019re prone to impatience with exercise, the wide variety of warm-ups can help you find the right warm-up for you. A few stretches <\/a>and squats<\/a> aren\u2019t enough during winter months \u2014 figure out a plan (or follow one we made for you<\/a>) to get the best performance and durability from your colder body.<\/p>\n\n\n\n

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What you need to know about winter workout warm-ups<\/h2>\n\n\n\n

Getting started<\/h3>\n\n\n\n

Start with a low-intensity aerobic warm-up such as a jog or dynamic stretches.<\/strong> Then, plan your warm-up accordingly to the activity or sport you\u2019re performing (for instance, you\u2019ll need more leg stretches if you\u2019re running). Gradually increase the warm-up in accordance with the duration of the exercise – expect a longer warm-up for longer participation in the exercise.<\/p>\n\n\n\n

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Dress for the weather<\/h3>\n\n\n\n

As well as the air\u2019s temperature, other externals also affect our warm-ups. Layering-up during the warm-up will be better than waiting to create heat with exercise. Wear more layers and you can always remove a layer when needed. Also, wear fabrics that won\u2019t stay wet from sweat \u2014cotton is not your friend here.<\/strong><\/p>\n\n\n\n

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Energy supplies<\/h3>\n\n\n\n

Warming foods and hydration before and after workouts will give you the energy levels you need to stay focused. <\/strong>Sipping green tea before a workout supplies the body with antioxidants (farewell, inflammation). Add some honey to it for fuel to stay warm. Soups and broths are great for winter workouts – make sure they\u2019re packed with pulses and vegetables to help repair muscles and deliver antioxidants. <\/p>\n\n\n\n

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Ever thought about this? When we feel cold, our muscles are also feeling that cold. Which means \u2014 during winter…<\/p>\n","protected":false},"author":17,"featured_media":57820,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Winter workouts: the importance of a proper warm-up | EVO Fitness","_seopress_titles_desc":"Summer bodies are made of winter workouts. But training in winter requires somo proper warm-up game. Here is all you need to know about it.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[126,166,604,635,708,923],"class_list":["post-57819","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve","tag-workout","tag-warm-up","tag-training-in-winter","tag-winter","tag-workout-outside","tag-winter-workouts"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57819","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57819"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57819\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57820"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57819"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57819"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57819"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}