How to Maximize Your Winter Workout Gains
It is true; your muscles feel sorer in winter as compared to warmer seasons. In cold weather, the muscles are forced to work harder to complete the same exercise routine that you can easily complete in warmer weather. This causes more damage to the muscle tissue, which is the main reason behind sorer muscles. Learning how to Maximize Your Winter Workout Gains can put you at advantage in you goals.
Here’s what you can do to get the most out of your winter workouts:
What to Do Before & After Workout
Stretch it Up
Do some stretching at the beginning and end of the workout. Focus on static exercising, which consists of moves that are held for a period of time. This kind of stretching helps in lengthening and loosening the muscles and connective tissue.
Stretching at the end of the workout will increase your range of motion and flexibility, and reduce soreness.
Do the Morning Stretch
Stretching isn’t just a pre- and post-workout routine. Stretching first thing in the morning will relieve tension in the body from sleeping the night before. It also helps in increasing the blood flow and prepares your body for the day and workout.
Don’t Miss Sun Salutations
Sun salutation is a twelve-fold yoga sequence that boosts flexibility, strength, and overall wellness. It is performed in the name of the solar deity and should be done in the mornings.
Run or Workout Wearing Compression Gloves/Socks
Incorporating copper compression gloves while working out is known to improve grip strength, reduce stiffness, improve muscle recovery, and provide a better mobility range. While running, one can also use compression socks to improve blood circulation and reduce blood lactate concentration during the movements.
You can even warm-up or do the post-workout stretch with compression socks as they help in faster recovery. Studies show that compression socks affect the rate of cellular membrane turnover in damaged muscle after a workout and change the inflammatory response to muscle damage. Thus, helping you recover faster.
What to Eat: After a Workout
Eat Nuts & Dry Fruits
Nuts and dry fruits are loaded with micro-nutrients, fiber, and antioxidants. One serving can provide a large percentage of the daily recommended intake of many minerals and vitamins.
It will also help in faster recovery.
Mix Yogurt with Meals
Yogurt contains nutrients that will help you recover faster and achieve your fitness goals. It contains calcium, vitamin D, protein, and healthy gut bacteria. Make yogurt a part of every meal. Here are some advantages of yogurt:
- It is a great probiotic and good for digestion.
- It builds immunity.
- It is good for the bones.
Add yogurt to other nutritious foods like fruits or flax-seeds to get more benefit out of the meal.
Eat a balanced meal after every workout. If you are looking to build muscle, then you should add protein to your meals. It will help you gain strength and build muscle mass.
Some protein-rich foods include eggs, Greek yogurt, chicken, and peanut butter.
Use Coconut Oil and Ghee for Cooking
Cook your meals with natural coconut oil and ghee. They bring along many benefits that will help you get better workout results. Let’s see their advantages:
- Coconut Oil: It is anti-inflammatory and anti-fungal. It enables you to increase metabolism at a faster pace.
- Ghee: This is a source of fat-soluble vitamins like A, D, and K. Ghee is a pure form of good fat and has gut-friendly enzymes that make it easy to digest food.
Hydrate, Hydrate, Hydrate
You must stay hydrated while you are working out. However, it is equally important to stay hydrated after the workout. Water helps in replenishing nutrients that may have been lost during the exercise. It also helps in preventing the muscles from cramping.
Winter makes your muscles feel sorer and may demotivate you from working out. Overcome this challenge by motivating yourself to hit your fitness goals and having a stronger will. As long as the mind is pushing the body, the body can overcome hurdles. When you take actions like wearing compression socks to tend to your sore muscles, you will wake up refreshed the next morning and workout again. This will keep you on track with achieving your winter workout gains.
Author Bio: Kunal is a passionate entrepreneur, fascinated by the human body’s workings and natural solutions for everyday health issues. He’s driven in his aim to make Copper Clothing a brand that’s recognized across the globe by partnering with global brands to make these high-tech materials easily accessible for everyone.