The onset of cold weather is no reason to stop exercising.
At the same time, training outside is the main activity for people who enjoy street sports like volleyball, football, basketball, etc. Moreover, with the COVID-19 pandemic, people have tended to move from gyms and sports halls to the streets to avoid the virus. Outdoor training is, no doubt, a new trend. And understanding how to dress properly is essential.
It is worth taking care of yourself at any time of the year. Many famous sport clothing manufacturers now offer a lot of training equipment for both professional and amateur athletes. For example, girl volleyball knee pads are a bit different from girl CrossFit knee pads. Therefore, you should understand that clothing for outside training differs not only by appearance but also by materials.
How to dress for outdoor training?
Fabrics used for outside sportswear production have special heat transfer properties. If you prefer intensive outdoor training, it makes sense to invest in special and high-quality equipment and apparel. However, there are also some rules for outside workout dressing you should follow. Why? Seasons change, and even a small temperature leap can affect your health and performance indicators. Also, a proper workout outfit contributes to comfort and movement freedom so that you can perform the exercises correctly.
Of course, clothes for training at 23oF and 5oF will be different. It may also differ depending on what kind of sport you are doing. But there are some general guidelines for choosing training clothes in cold weather.
Five layers of apparel
A suitable training outfit should meet several criteria: not too warm, multi-layered, made of special materials. If you intend to train outside, follow this guide to assemble a perfect match of clothes.
Layer 1: Keeps warm and creates comfortable training conditions
Choose a short or long sleeve t-shirt made of synthetic material. It should be lightweight and provide heat exchange. The usual cotton fabric will not work: it absorbs moisture, cools quickly, and feels like a heavy load.
Layer 2: Protects your body from wind and cold
A light windbreaker will be a perfect choice for cold protection. For your bottom half, use compression leggings. If the temperature outside is closer to zero, you should choose insulated leggings or thermal underwear as well. Thermal underwear keeps the body warm and wicks moisture away from it. If you don’t have thermal underwear, you can just stick with a synthetic long-sleeved t-shirt/sweatshirt for the top. At temperatures above 0, you don’t have to worry about the lack of thermal underwear. But in freezing weather, it is necessary to pay attention to this clothing layer.
Accessories: An important aspect of training
With the onset of the cold season, be sure to pay attention to hats and other accessories. During training, your body heats up, and the cold autumn wind becomes even more piercing and dangerous. Even if it’s not cold outside, don’t forget to wear a cap or a band. If your hands get cold, wear sports gloves.
Sneakers: Choose a comfortable pair
You must also understand that mesh shoes used for running in summer are not suitable for sports in cold weather. For autumn and winter, sports shoes must be much warmer. Sneakers for outside training should protect your feet from getting wet or cold. Puddles, slush, ice, snow dictate their conditions when choosing sneakers. Therefore, the perfect footwear for autumn/winter should consist of waterproof membrane material and a thick sole.
Socks: An add-on to your workout experience
Also, do not forget about socks. They should allow your feet to breathe and not get wet.
The most common mistake is that people dress too warmly. This will inevitably lead to the fact that you will simply get tired at the beginning of your training. And the effectiveness of such a workout will decrease at times, and ultimately you can get sick. Just dress as if it is 5-10 degrees warmer outside the window.
Some tips to remember
If you follow the layers for the proper dressing, you can train outside safely. But always stay aware and remember that clothes damp from sweat and cold wind can cause hypothermia. Therefore, after you finish playing sports on the street, be sure to change into dry clothes.
Outdoor activities during the cold season are additional stress for the cardiovascular system. That’s why clothing for intensive outside exercise should exclude overheating and increase sweating and warm enough for ordinary walks.
Professional athletes should choose special winter equipment since everyday clothes for training are not suitable.