Tagged with: healthy lifestyle regular exercise weight loss winter
Sore muscles and aching joints — It’s one of the top reasons why many people aren’t very fond of cold, chilly winter mornings and below zero evening temps. Winter will always mean suffering if you don’t have any idea how to prevent these painful encounters and have no way to remedy or even ease the discomforts.
Little do people know that the same weight loss mistakes may be what’s causing them sore muscles when the bone chilling weather strikes.
Does muscle pain worsen in winter?
According to a study led by Dr. Robert N. Jamison, published in the Journal, “Pain,” in 1995, extreme weather changes be it spring to winter or vice versa, pain is one of the body’s natural ways of adapting to environmental changes. The conclusion based on the reported cases of pain among more than 500 study subjects located across four cities — San Diego, Worcester, Boston and Nashville.
Apart from changes in the temperature of surrounding air, Dr. Jamison also cites the change in humidity to be a major culprit involved in pain. He explains further that this is due to the expansion of muscles in moist weather conditions and the contraction when the atmosphere is dry. The contracting and lengthening affects the experience of pain.
The right way to exercise in cold weather
It’s hard enough to stay motivated to keep fit throughout the colder seasons of Fall and Winter, and it is bound to get even tougher when your muscles feel more sore than usual before, during and after your workout. While muscle contraction, a mechanism that helps keep your body warm, cannot be helped, there are several ways you can help your body cope with cold weather so it does not get in the way of your physical fitness.
Below are six tips to help you maintain your fitness level minus the sore muscles:
- Warm up.One of the most common weight loss mistakes is neglecting warm up. Skipping this important step when working out in winter will certainly cause you pain. Take time to allow your muscles to slowly release the tension caused by the involuntary climate-driven contraction. If any, you should even spend longer time to warm up before you step up the intensity of your chose fitness activity.
2. Get into thermal gear. These winter exercising gears do help your body gradually adjust its internal temperature which, in turn, enables your muscles to perform optimally during your training. Whether you’re looking to train outdoors in the cold or punish your body indoors in a gym, getting into thermal active wear can help you avoid painful muscles and joints triggered by exercising in winter. 3. Cool down. After an intense workout, give your body sufficient time to gradually shift gears to slowly but safely contract again without causing you any discomfort. Do a combination of light, moderate movements, walking around and stretching to ease your muscles to a more relaxed state. 4. Take a shower. Alternate hot and cold water. If you have a tub, a dip in warm water will help relax your tensed muscles. When you rinse, start with about the same water temp as when you got up from the tub. Then, gradually shift the shower to cold. 5. Don’t stop. Even when your muscles are sore, don’t ever wrongly assume that it’s not safe for you to repeat the same exercise routine the following day. In fact, amping up the intensity can even promote your muscle’s faster recuperation. The amazing thing about our bodies, including our muscles, is that the more frequently and more repetitively the negative stress, including muscle tears, are performed, the better the body can cope until the pain isn’t painful at all anymore. That’s why some people also rightfully assume that when a sport, such as swimming or basketball, makes your body sore, that you should follow through with another session. 6. Give your muscles a rest. After an intense workout, make sure to nourish your body with food to replenish lost nutrients. Give yourself enough rest and sleep, that means staying in bed for at least 8 hours to give your body enough time to heal and rejuvenate itself. Conclusion Sore muscles induced by the weather can make you lazier. Overcome the challenge by having a stronger will. The mind is so much more powerful than the body nevertheless, your body can use all the support it can get to keep performing despite the cold.