It’s getting colder outside, but AWMA and ProForce can warm you up.
Whether you’re exercising outdoors or working out in a space that’s a little on the chilly side, training in the cold can be challenging for a number of reasons.
Being cold is uncomfortable, and it’s not easy to stay motivated when you’re already not feeling your best and would rather be home in a pile of blankets. The cold can also affect your performance, because you’re not going to think and move to the best of your abilities when you’re fighting off a chill. And training when your body isn’t sufficiently warmed up can make you feel sick, tired, and hurt.
That doesn’t mean that you should avoid all training in less than balmy environments. But it does mean that you’ll have to be more proactive about getting — and staying — warm while you train.
Here are five tips that will help you stay warm this winter.
Change your warmup.
If you usually train in more moderate temperatures, there’s a good chance that your current warmup is based on the assumption that your body will already be a little warm. Once you step into colder air, you’re going to have to put a little effort into literally warming up your body before you can get it into more intense cardio, mobility, and sports-specific drills.
Taking an extra five to ten minutes to gradually acclimatize to the weather and your blood flowing before you start your regular warmup can make a huge difference in a cold weather workout. In addition to making you feel warmer and more comfortable, it can also boost your overall physical and mental performance. It might even help you prevent the kind of injuries that happen when your muscles are too cold and tight.
Change your gear.
Of course, the most carefully constructed pre-workout movements and most intense training session can only do so much to keep you warm if you’re not dressed appropriately for the weather. If you’re going to train in colder temperatures, you’ll need to tweak your wardrobe as well as your warmup.
Your perfect winter training gear setup is going to depend on the type of training you’re doing, the climate you’re training in, whether you’re training indoors or outdoors, and your personal comfort. In general terms, though, you will want to consider what type of gear you’re wearing, what materials that gear is made from, and how much of it you’ll need to wear.
For example, if you usually train in a light or medium weight Karate, Judo, or Brazilian Jiu-Jitsu gi, switching to a heavy weight martial arts uniform during colder months might help keep you a little warmer overall.
Wear a pump cover.
Some weightlifters wear an extra layer when they start working out and shed it as their workout kicks into gear and their body temperature increases. Runners often wear an old sweatshirt or jacket when they’re lining up for a race and discard it once they start running. (And race organizers pick them up when the event is over and donate them to charity.)
You can apply this technique to martial arts training and cross-training, too. Throw a soft and comfortable outer layer like a ProForce® Fleece Crewneck Sweatshirt over your workout gear to keep you comfortable before class. Once your warmup starts to do its job, you can take it off. Or you can keep it on for an extra layer of protection against the elements on really cold days.
Layer up.
If a temporary outer layer isn’t enough to keep you warm, you might want to consider adding another layer under your usual workout gear. Especially if you’re training in conditions where you’re not going to be able to achieve and maintain your usual body temperature during your workout.
If you’re training outdoors in sub-zero temperatures, you’ll probably want to invest in gear specifically designed for that purpose, like wool base layer clothing. For anything less frigid, though, you can put together an extra layer out of martial arts gear that you already have — or can easily source. Like wearing an old pair of leggings under your gi pants or boxing shorts. Or switching to a long-sleeved rash guard if you usually wear short sleeves or nothing under your martial arts uniform.
Shower and change ASAP.
Here’s another valuable lesson we can learn from long distance runners: a proactive post-workout routine can save you from a deeply unpleasant post-workout chill at the this time of year.
A good post-workout plan is almost as important as your pre-workout prep. So make sure that you save some time and energy for the steps that will help you stay warm — or get warm again. Get out of your sweaty and rapidly cooling training gear as soon as possible. Take a temperate and restorative shower. And then jump into some dry and cozy clothes. The new ProForce Sport® Chain Link Ninja Hoodie Mocha is a perfect choice for this part of the process. It can keep you warm and stylish after your training.
