from the Gesundsheitskolummnen of journals and magazines us make noise in the Guide to behave responsibly and to spend even physically. It is indeed fall and the cold, wet and cold season had us under control. With the cold come the risk of catching a cold or even really sick. You should eat healthy, lots of sleep and for heaven's sake, not intellectual or physical stress suspend.
So much for the condition.
What does that now for the brave athletes who do not want to lose the shape of the summer completely and prepare for next season?
It says a lot, but it does not mean you can not train. If one considers a few basic things, you can, despite - or perhaps because! - Regular training healthy get through the winter.
In my personal experience to me the following practices to largely healthy winters have helped with plenty of practice time:
- Enough sleep
need my opinion, not the insane to be much. For that he should be regular, so be 6 to 8 hours every night. In addition, the bed-not to change dramatically. Weekdays 11-6 in bed and on weekends from 4 bis 11 clock tends to be tricky. - Lots of vegetables, salad and fruit
There's not much to flesh. Again, of course, that regularity is more important than enormous, and sometimes for days afterwards but little.
My tip: daily one to three tomatoes (such as steamed or in salads) and every other day for an avocado. - Outdoor sports also regularly
It is advisable to make no big break in the fall and step by step to get used to the increasingly colder temperatures. Of course, reduces to unusually cold days, the intensity. - on the bike you have to also be more cautious than, for example when training because you get cold more easily because of the higher temperatures and dress must therefore warmer. The hill is slowly driven out, this can lead to excessive sweating. In the subsequent departure is a risk of hypothermia. On a longer climb So you open the jacket or pull them out and binds to the waist or arm.
It is also useful to warm but generally less likely to wear on cool slopes and the accompanying wind, respectively. to wear protective rain or wind jacket. In order to avoid - cooling down by the wind are, cross or mountain bike training. In the woods and on cross-sections typically much slower you go, always has a bit of warmth and intensity, at least on cross-sections no longer runs.
- exactly - right route choice!
In cold weather you drive routes that do not contain long runs. Thus, preventing at least the cooling because of the departure. - Length
If you have already used to the cold, it is useful in cold weather a little more intense and much shorter train. In the post The winter time driver Paradis I described a few suitable forms of training. - Finally: no unnecessary stress! Dear
can sometimes turn out for a training and at work, at school or in private life without feeling guilty the obligations.
In this issue, the usual guide undoubtedly right. ;-)
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