Prepared for winter sports

People are naturally tropical. We like to get out in the sun and enjoy a warm shower. Physiologically speaking, fortunately, your body can adapt quite easily to warm conditions. Our many sweat glands, a lowered heart rate and the temperature of the skin ensure this.

Adapt to cold
Otherwise it is with cold conditions. Our body finds it much more difficult to adapt to the cold. We start to shiver and get an increased metabolism, but these are not really experienced as a pleasant or effective adjustment.Well packed
It is important to wear warm clothes. This way you always carry your own tropical climate with you. If you do not protect yourself well against the cold, you cannot achieve optimal performance. A cold body has slower nerve conduction and less flexible muscles, tendons and joints.

As a result, a lot of strength, coordination and flexibility is lost. Research also shows that a cold wind on the face causes a decrease in heart rate. And that’s the exact opposite of what physical performance demands.

frostbite
Physical complaints due to the cold are very normal when, for example, skiing or snowboarding. The face, hands and feet, but also the eyes can freeze. Freezing tissue is very painful and dangerous and in the worst case can lead to its death. Freezing symptoms often occur without you realizing it. Due to the cold, the sensory nerves also work less well, so that you are not warned in time. A good check is looking at your skin. If the tip of your nose is white, this indicates danger. Therefore, always make sure you have warm clothes, good ski goggles, gloves and waterproof shoes.

train your body
Good physical preparation is very important to prevent accidents and injuries. When hiking in the snow, cross-country skiing, alpine skiing and snowboarding you use your muscles differently than in everyday life. Make sure that your leg muscles are strengthened, your joints flexible and your balance is trained before you leave.

Are you going on winter sports soon? Then start now with the following exercises.

• Take the stairs instead of the elevator from now on. Climbing and descending strengthens your muscles and joints.
• Go for a swim now and then to strengthen your muscles.
• Increase your stamina: go for a walk or jog regularly.
• Do exercises every day.

Start with exercises
If you do the above exercises, it is important to do a warm-up beforehand. For example, start with a run in place. Start slow and build up the pace. Bring your knees to your chest and then your heels to your buttocks. Swing your arms loose. Make your back flexible by standing in a slightly splayed position and rolling down gently (bring your chin to your chest, arch your back and stretch your arms towards the floor and lower your torso until your hands touch the floor touch) and slowly rise again.

After the exercises, do a cool-down. The cool-down ensures that your body comes to rest. This prevents muscle soreness. Good exercises are the stretching and breathing exercises.

Muscle strengthening exercises
leg muscles
– Sit on a fictional chair against the wall. Make sure that your knees and your torso are at 90 degrees. Hold for 30 seconds and repeat four times at 30-second intervals.

– Do the same with one foot forward, and repeat the exercise twenty times on both sides.

– Stand in a wide stance, bend your knees and let your toes point out. Bend your knees until you can go no further, but keep your back straight and your knees over your toes. Hold this position for 20 seconds and rest for 15 seconds. Repeat the exercise five times.

– Lie on your right side with your legs together. Rest your right arm on the floor so that your upper body comes up slightly, leave your left hand on the floor in front of you. Raise your left leg to 45 degrees in 4 seconds and then slowly lower it back down in 4 seconds without touching your right leg. Repeat the exercise 20 times and then train your other leg by lying on your left side.

The front of the thighs
– Stand up straight and grab your left ankle with your left hand and bring your heel under your left thigh. Keep the stretched thigh close to your opposite thigh and tighten your buttocks. Hold this position for 30 seconds and gently release your leg. Do the exercise two or three times on each side.

The back of the thighs
– Stand up straight, place one heel on a chair and keep the other leg straight. Keep your back straight and try to bring your navel up to your thigh. Do the exercise two or three times on each side.

calf muscles
– Support against a wall and bring one foot forward. Place the calf to be stretched back with the knee extended and your foot resting flat on the floor. Press your heel against the floor and gradually increase the incline. Do the exercise two or three times on each side.abs
– Lie on your back, knees bent, feet crossed in the air. Cross your arms on your chin from your chest and lift your upper body. Keep your chest closed and breathe slowly. Hold this position for 4 to 8 counts and slowly return to the starting position. Repeat this exercise 10 times and then lie on your stomach. Place your hands on your shoulders and push your back up. Hold this stretch for some time.

arm muscles
elbows so far that you- Make a small stance in front of a wall. Stretch your arms forward and let yourself fall toward the wall. Catch yourself with your hands and bend your net with your nose not touching the wall. Then spring back until you are upright again. Make the exercise harder by moving away from the wall.back muscles
– Lie on your stomach on the floor and rest on your elbows. Press your body up like a straight plank and hold this position. If you are advanced, you can also do this exercise on one leg.
– Fold your hands together and stretch your arms far above your head. Then release your hands and reach up alternately, first the right arm and then the left arm.

Stretching Exercises
– Stretching exercises prevent muscle injury and promote recovery. During the stretch you should feel that the muscle is under tension. Stay in the stretch position for at least 30 seconds and try to advance little by little; do not spring here. Breathe in and out well.

train your balance
– Try to stay balanced as long as possible. Stand on one foot and close your eyes. Do that exercise as soon as the opportunity arises (for example, while brushing your teeth or waiting for the train).