Doctor Shakhveledov recommended two-layer clothing for outdoor training in the cold
Doctor Ramil Shakhveledov and director of the State Sports Museum Elena Istyagina-Eliseeva gave recommendations on preparing for outdoor training. Their words are quoted by Sport Express.
“Clothing should be comfortable, not restrict movement and allow air to pass through. Consider air humidity and wind. Don’t forget about a hat and sunglasses,” Shakhveledov advised. He added that at temperatures below minus five degrees Celsius, clothing should be worn in two layers and completely cover the body. The specialist emphasized that the last meal should be taken no later than 2.5-3 hours before training.
Istyagina-Eliseeva noted that it is better to draw up a training plan, start with basic exercises (jogging, jumping rope, squats and push-ups) and gradually add more complex movements to them. A mandatory element of the lesson, according to Shakhveledov, is a warm-up and cool-down. “Keep an eye on your heart rate to control your workload. It should be between 60 and 80 percent of your maximum heart rate,” he added.
Previously, scientists from the University of Birmingham identified the ideal time to eat for those involved in sports. The study found that exercising on an empty stomach is the best option for weight loss. It is noted that the body makes up for the lack of energy through adipose tissue.
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