December 06, 2021
Tips for warming up before you exercise outside in cold weather
- Remember that cold temperatures restrict blood flow. Pushing yourself to hit a fast pace when your muscles feel tight can result in a pull or tear.
- During exercise, up to 80 percent of blood volume is shifted to the active muscles. Warming up for 12-15 minutes helps the body transition from rest to action without creating stress on the organs or brain.
- So include a short warm up preferably indoors or in the changing room and then ease into your activity to significantly reduce any chance of injury and frustration. Also avoid static stretching at this stage, which your muscles are not yet warmed enough for.
Increase circulation with the following series of dynamic movements, which are designed to increase blood flow and begin to wake up your glutes which are often inactive from sitting! Do each movement for 1 minute:
- Hip circles – alternate legs
- Arm circles – bilateral
- Leg swings – alternate legs
- Squats – bilateral
- Trunk rotations – alternate sides
Now that your muscles are warmed up, it’s time to get your heart pumping faster. Spend the next eight minutes performing this sequence of fast – paced moves, 1 minute each movement for 2 rounds:
- Jumping jacks
- Front lunges — focus on the push off and activating the glutes on alternate legs
- Side lunges – alternate sides
- Squat jumps — focus on landing very lightly
Always include some sport specific stretches after your warm up and remember to gradually increase your pace and level of activity as you begin your exercise outdoors.