How to avoid catching a cold during a workout?

It is believed that with the onset of cold weather, our body has a weaker resistance to viruses and diseases. Especially vulnerable are people who experience physical exertion. Let's see what else, in addition to my mother's "dress warmly", you need to avoid catching a cold after a workout.

Complete your workout correctly

In the cool seasons, a post-workout hitch is more important than ever. The complex for 5-10 minutes will help the body smoothly switch from training mode to normal, gradually cool down and get used to the ambient temperature, stabilize breathing and pulse. We do not recommend taking a hot bath or shower after classes, because they will only add contrast and become very stressful for the body. The recommended temperature is just over 30 C.

Maintain your water balance

Consuming significant amounts of water after a workout will help you cool down faster and increase the release of saliva and nasal mucus. Why is this important? In the composition of saliva and nasal mucus, there are elements that kill microbes on the way to the latter inside our body, thus creating a kind of antibacterial shield. Drink it gradually, in a few sips and at short intervals.

Don't rush to go outside

Again, it's about the importance of adapting after a workout. If you do not wait and immediately go outside after finishing classes, the weakened body will produce more energy to warm up, instead of relaxing, gradually recovering and adapting. This will make him more vulnerable. After your workout, try to stay in a warm, closed room for the next hour or two.

Observe the temperature regime

Dress so that it is not only not cold, but also not hot. After all, sweating in the cold, you put yourself at risk of catching a cold no less than when you freeze. If you work out in the open air, dress in layers so that you can adjust the temperature regime. First, put on thermal underwear made of quick-drying materials that absorb moisture. This will help maintain the heat balance. Next, warm up with clothes made of fleece or half a cart. The top layer should protect you from wind and precipitation and wick away moisture well. These can be windbreakers or membrane jackets. Don't forget about gloves, buffs, and hats.

Choose the right shoes

On the feet there are nerve endings of many organs, so their hypothermia provokes malfunctions in most internal systems. When choosing shoes for outdoor training in the cold season, you should pay attention to the grip, warmth and dryness that they can provide. The sole should have a tread and soft rubber, and the shoes themselves should be made of membrane materials. For greater comfort and protection, we recommend using waterproof socks.