Warming up is key!

Shoes on and time to leave? To save time, many athletes go out without doing a warm up first. Especially in winter, however, a good warm up is very important. To prevent injuries, but also to be able to enjoy the distance optimally. Warming up is key! In autumn nature prepares itself for the winter. Autumn is also the ideal season for athletes to prepare themselves for winter. And to warm up literally and figuratively. 

To further motivate all athletes, we want to place more emphasis on the importance of warming up and cooling down. Prepare yourself well to go to the limit! 
Also check out all the articles here to prepare yourself well for Autumn!

Warming up is key!

Shoes on and time to leave? To save time, many athletes go out without doing a warm up first. Especially in winter, however, a good warm up is very important. To prevent injuries, but also to be able to enjoy the distance optimally. Warming up is key! In autumn nature prepares itself for the winter. Autumn is also the ideal season for athletes to prepare themselves for winter. And to warm up literally and figuratively. 

To further motivate all athletes, we want to place more emphasis on the importance of warming up and cooling down. Prepare yourself well to go to the limit! 
Also check out all the articles here to prepare yourself well for Autumn!

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801-602_12_CARINA2_topls_black_1000

Warming up

Do you also hate the first 10 minutes in the cold? BRRR, not to be done. A good warm up helps. Then your body is warm and you can exercise outside in comfort. But the warm up, how do you do it in the winter?  There are heroes who "just" brave the cold and warm up their muscles outside. While that works fine, there is an alternative to warming up in the cold. An indoor warm up. Before you get on your bike or start your run, do some exercises inside to warm up your muscles. For some extra motivation it helps to put on music that makes you feel happy and energetic, creating a positive mindset.

Whether you perform the warm up indoors or outdoors, the warm up is in any case primarily intended to warm up your muscles. How? That depends on your personal preference and the sport you practice. What is important in any case, is that you slowly build up. Make sure you do not immediately overheat or get too tired, even before you start with your actual training. Start calmly and slowly build up to a higher intensity. As soon as you get the feeling you might run out of breath or get hot and want to take off a vest you would keep on outside, then you know it's time to go! 

Warming up

Do you also hate the first 10 minutes in the cold? BRRR, not to be done. A good warm up helps. Then your body is warm and you can exercise outside in comfort. But the warm up, how do you do it in the winter?  There are heroes who "just" brave the cold and warm up their muscles outside. While that works fine, there is an alternative to warming up in the cold. An indoor warm up. Before you get on your bike or start your run, do some exercises inside to warm up your muscles. For some extra motivation it helps to put on music that makes you feel happy and energetic, creating a positive mindset.

Whether you perform the warm up indoors or outdoors, the warm up is in any case primarily intended to warm up your muscles. How? That depends on your personal preference and the sport you practice. What is important in any case, is that you slowly build up. Make sure you do not immediately overheat or get too tired, even before you start with your actual training. Start calmly and slowly build up to a higher intensity. As soon as you get the feeling you might run out of breath or get hot and want to take off a vest you would keep on outside, then you know it's time to go! 

Cooling down

A cool down is at least as important as a warm up. With a cooling down you gradually bring your body back to a normal resting heart rate, also called the 'resting state'. This also restores the blood circulation to its normal state. During exercise, a relatively large amount of blood goes to the muscles. In the normal situation other parts of the body are supplied with more blood. Finally, a cooling down promotes the removal of waste products such as lactic acid.  

Exercises

  • Walking is one of the best ways to end your workout. Go for a 5 to 10 minute walk or gentle bike ride so that your body returns to its resting position. 

  • Stretch your upper body: Sit or stand up straight. Stretch your arms up and fold your hands together, pushing your hands up toward the ceiling. Stretch your hands back as far as you can while keeping your back straight. Next, place your left arm in front of your right arm, turning your palms toward each other. Stretch your hands up and back. 

  • Stretch your legs: Sit on your buttocks and stretch your legs out in front of you. Bend over while pulling your toes toward you. Hold this position for one minute.

  • Stretch your torso: Sit on your knees and keep your head down. Make a convex back while holding in your abdominal muscles. Hold for half a minute, then arch your back again and lift your head up. 

Cooling down

A cool down is at least as important as a warm up. With a cooling down you gradually bring your body back to a normal resting heart rate, also called the 'resting state'. This also restores the blood circulation to its normal state. During exercise, a relatively large amount of blood goes to the muscles. In the normal situation other parts of the body are supplied with more blood. Finally, a cooling down promotes the removal of waste products such as lactic acid.  

Exercises

  • Walking is one of the best ways to end your workout. Go for a 5 to 10 minute walk or gentle bike ride so that your body returns to its resting position. 

  • Stretch your upper body: Sit or stand up straight. Stretch your arms up and fold your hands together, pushing your hands up toward the ceiling. Stretch your hands back as far as you can while keeping your back straight. Next, place your left arm in front of your right arm, turning your palms toward each other. Stretch your hands up and back. 

  • Stretch your legs: Sit on your buttocks and stretch your legs out in front of you. Bend over while pulling your toes toward you. Hold this position for one minute.

  • Stretch your torso: Sit on your knees and keep your head down. Make a convex back while holding in your abdominal muscles. Hold for half a minute, then arch your back again and lift your head up. 

Now it's your turn!

The days are getting shorter. Temperatures are dropping. Winter is just around the corner. It is autumn! Autumn is the season when nature prepares for the winter that is to come. At Rogelli, this winter is all about 'Embrace the winter'. True sportsmen and women don't let a bit of cold stop them from exercising, even in winter. Especially in the winter! That's where the opportunities lie. Autumn is the ideal season to prepare for winter as an athlete. You could see autumn as a warming up. This is the season where you can get used to the cold and the dark. Nature teaches us the importance of a good warm up. Because warming up is key!

Make yourself totally winter ready, check out our winter collection now!

Now it's your turn!

The days are getting shorter. Temperatures are dropping. Winter is just around the corner. It is autumn! Autumn is the season when nature prepares for the winter that is to come. At Rogelli, this winter is all about 'Embrace the winter'. True sportsmen and women don't let a bit of cold stop them from exercising, even in winter. Especially in the winter! That's where the opportunities lie. Autumn is the ideal season to prepare for winter as an athlete. You could see autumn as a warming up. This is the season where you can get used to the cold and the dark. Nature teaches us the importance of a good warm up. Because warming up is key! 

Make yourself totally winter ready, check out our winter collection now!