Choosing the wrong outfit, not warming up well before training, not drinking enough water … are common mistakes that make trainees vulnerable to colds.
Do not start thoroughly
According to fitness coach Do Ngoc Thien, warm-up is a must before exercising. In particular, during cold weather, the practitioner needs to double the normal warm-up time. If you do not warm up properly, you will not be enough to warm the body and increase blood circulation to the muscles.
“In addition, the warm-up also helps the practitioner prepare better mentally before training, increase stamina in cold weather and reduce injury”, Coach Thien shared.
Wear clothes that are too warm or too cold
Coach Ngoc Thien shared, often trainees will think the body is hot, so they still wear short clothes as usual. However, when it is cold with wind, especially outdoors, it will make the body more susceptible to cold infections causing rhinitis. In addition, the exposed skin will be numb, frostbite, sensory loss, and stinging.
However, you should not wear warm clothes too thick, because when you exercise the body warms up and sweats. Practitioners can wear layers, wear long clothes that cover the arms and legs, when the body sweats, it is possible to take off layers of clothes.
Lack of protective gear for hands and feet
When it is cold, the hands, feet, head, and ears are susceptible to frostbite. Therefore, trainees should wear a pair of thin gloves, a hat or heat-retaining socks inside the shoe. After exercising, the body sweats, gloves or socks can be removed.
Fasting before training
In cold weather, the body has to spend an extra amount of calories to stay warm. Therefore, if you exercise when you are too hungry, especially after a long night of sleep, you will be prone to hypoglycemia. Practitioners should have a snack about 20 minutes before training.
Practice too soon
In the early mornings, temperatures are often lower than normal, accompanied by cold winds and dew. If the practitioner maintains the training schedule as early as in the summer, he can easily catch colds, sudden hypothermia, numbness.
Not drinking enough water
According to coach Ngoc Thien, often during winter, the practitioner will feel less thirsty. However, the body is still sweating and dehydrated. If you do not compensate enough water lost, the body will lack water, causing fatigue and many negative effects on the body.