How To Train To Resist The Cold? The ambient temperature, whether it is a cold extreme or strenuous heat, is another factor that should be considered as a fundamental part of competitions such as mountain trails, triathlons or obstacle courses.
Although the peninsular climate does not represent a real problem in this regard, many athletes encounter the difficulty of the cold when competing in other places such as northern Europe. Countries such as Germany, the United Kingdom or Sweden, among others, have an important tradition in competitions in which the climatic conditions can be very harsh. This added obstacle can make a difference in the development of their capabilities and in comparison with other local competitors.
In this article some tips or recommended techniques to develop tolerance to the cold and physiological adaptations necessary to improve the performance in this type of races are exposed . This is one of the reason How To Train To Resist The Cold.
One of the simplest ways to get used to low temperatures in the race is to face it head on: run or train at low temperatures with the minimum amount of clothing possible.
To perform this type of training at low temperatures it is important to take into account the process of acclimatization before exercise. In order to avoid injuries and to maximize the efficiency of the training, a good physical warm-up should be carried out , as will be done in the moments before the competition. During this warm-up period you can choose to take some more layer on top and remove it when you are going to perform the training properly. As in competitions, the warm-up of the body before exercise will be essential during training
One of the biggest drawbacks to this type of acclimatization training is the period of the year in which it will be carried out. Good planning will be important to take advantage of autumn and winter. This another reason How To Train To Resist The Cold.
Adapting to the cold through water does not mean you have to swim in a lake with pieces of ice floating around you. Water from an outdoor pool, a lake or a river with temperatures similar to those expected may be a more than reasonable option.
There is no exact methodology to adapt the body, nor is there a norm that says if it should be done using a neoprene or not. You yourself can be testing the ways in which you can develop this tolerance to the cold with a view to the competition. Some proposals may consist of the following:
Combine moments of immobility in the water with others of small movements or exercises.
Invent a routine that helps stress the body . For example, enter the water with the whole body and go out for a number of times.
Challenge yourself and perform these restrooms with another person in order to achieve your goals more competitively and in company.
Those who do not have access to a place with cold water, it is possible to train also taking baths or showers of cold water. In fact, during the period of adaptation to the cold hot water may cease to exist for you. You should only use it after a long dive so that the body returns to its normal temperature. This is one of the best reason How To Train To Resist The Cold.
These cold water trainings are usually very effective, so that as the adaptation process goes on you feel safer and less stressed by the cold conditions. However, as with all practices that may endanger our health, we must be careful. Start more conservatively and see building your tolerance to the cold there . Accompany yourself with someone who can help you with any problem and of course, if you notice that your skin is getting blue or white salt water.
Getting used to low temperatures is, in part, a mental process . The situation of cold will put stress on the body, but that does not mean you should lose control.
When you go out to train cold or you get in cold water, calm down, pause and try to feel that the cold is not so bad. You may realize that it is not as bad as you thought. Do not shout, do not say how cold it is, and if you tremble, concentrate to stop it and feel how the body is acclimatizing.
Try to ignore the cold. If your hands are cold and you do not have to heat them. Just let them get used to it. Think that the most important parts of the body are the organs, which are warm, so the skin can hold up a bit that challenge. This is another reason How To Train To Resist The Cold.
Running in cold conditions trains the body to use oxygen more efficiently. This allows you to increase your running speed.
The burning of calories can be higher in cold situations, since the body spends more energy in maintaining heat.
Staying active during the winter is the best defense against colds and seasonal flu. You can reduce the risk of getting the flu by performing cold training in cold situations because it stimulates the immune system.
Some recent studies have revealed how the ideal temperature for a better performance in a marathon is less than 5º. However, you have to acclimatize the body to take advantage of this factor. Cold training results in a greater tolerance to these temperatures and therefore the body can take advantage of the conditions.
The showers or cold water baths increases the circulation of the body, inducing a more relaxed body state but also more predisposed to perform tasks. These all are the reason of How To Train To Resist The Cold.