When the sun and its warmth attracts us, we are drawn back to nature and to sports activities. Unfortunately, we are often not used to movement during the winter months, we feel tired and beaten off. But that's not enough as an excuse - you can do something about that!
Lame after the long winter
There are several reasons why we feel so tired and untrained:
- Lack of light in the winter months and associated lower UV radiation have a negative effect on the psyche and physical performance. As the days get longer, the day-and-night-rhythm gets mixed up, especially when the abrupt change from winter to summer time takes place.
- Unilateral diet and frequent infections during the winter months disturb our immune system. In addition, deficiencies in the supply of vitamins, minerals or trace elements may have set in.
- The change in temperature and the transition to the warmer, brighter season can lead to headaches, dizziness or circulatory problems.
Fast start in the spring
Here are some tips on how to start well in the coming season:
- Go a lot in the fresh air and in the nature. Exercise dispels the fatigue, gives new impetus and joy of life.
- Beginners should be checked by the doctor before the start of the jogging season or any other endurance sport, if the joints, heart and circulation are equal to the strain.
- Do not overcharge your body. At the beginning of sports activities you should plan shorter training sessions with low to moderate load.
- Start your workout with a warm-up phase and specific gym exercises. This helps to prevent strains and injuries.
- If you feel muscle or joint pain, stop exercising. Light stretching exercises or massages can relax the tense muscles again. If the pain recurs, it is recommended to stop the training and see a doctor.
- Change your diet to a lot of fresh fruits, vegetables and whole grains.
- Do you drink much! Even with a slight hike, the body can lose a liter of fluid. In order to maintain the metabolic processes as well as the removal of decomposition products, a sufficient fluid intake is absolutely necessary.
- With the liquid minerals are lost to the body. In one liter of sweat, that's about 35 mg of magnesium and 300 mg of potassium. To make up for the loss, mineral-free tablets from your pharmacy are recommended as a calorie-free alternative.
- The intake of vitamins, especially vitamins E, C and beta-carotene, compensates for existing deficits and catches free radicals, which can damage the tissue.