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October 11, 2022 3 min read

The winter is coming. The days are getting shorter and the temperatures are falling. Our biorhythm changes. We need more sleep and less often find the motivation to pull ourselves together for a sweaty workout. We have summarized for you here why you should not give in to the couch potato in you and what small adjustments you can make in your training to get through the dark season.

A sensible warm-up is a must

The warm-up during training has various functions. It prepares you physically and mentally for the strain that follows. Your body temperature rises, your metabolism gets going, your musculoskeletal system is lubricated with fluid and your muscles are supplied with blood, giving them an extra dose of oxygen and nutrients. In summer, the warm-up is sometimes shorter. In winter, however, it simply takes longer for all these processes to get going. Exercising cold greatly increases the risk of injury. That's why you should definitely take more time for your warm-up in winter.

dress warmly

Warm clothing is a must in winter! As long as it takes to get warm, the body heat is lost again just as quickly. Took a short break and had a drink – your muscles are already cold. The best thing to do here is to use the onion principle. If you actually get too warm, you simply take off a layer and vice versa. Especially with pole dance you don't wear much. It is definitely advisable to wear a warm hoodie or sweater that you can quickly put on during short breaks.

Bring variety to your training plan

Pole dance is a true full body workout. Still, it's good to try something different. Running, yoga, swimming, weight training... There are countless ways to challenge your body. Variety in the training plan helps you to set new training stimuli and to discover new training opportunities. Yoga, for example, is a wonderful addition to pole sports. You train your flexibility and general mobility while at the same time strengthening your muscles. An endurance sport like running offers a valuable contrast to the strength sport pole dance and keeps your body in balance. Especially in winter, a little variety can provide new energy for training.

Use the sunlight

Sunlight promotes the formation of vitamin D in your skin. Vitamin D is essential in bone metabolism and plays a key role in bone mineralization. Sunlight also has a positive effect on your mood. Reasons enough to do the training earlier in the day.

Have a goal in mind

It's easier to train when you have a goal to train towards. Is there a sporting event you would like to attend? Do you want to master a certain trick/move? Is there a new course/workshop coming up that you can prepare for? Do you have a friend who you train with? Whatever goal you set yourself, train to achieve it.

Diet also plays a role

This point actually applies to the whole year. Despite this, or precisely because of this, it should not be missing here. Very important: lots of water! Sufficient fluid intake is a clear must for every athlete, even in winter. You can also support your body with a diet rich in vitamins and minerals. Fruits and vegetables should be an important part of your eating plan right now.

Your health always comes first when you train. If you are in pain or have a cold, stop your training immediately and consult a doctor if necessary. You only have this one body. He has always supported you and is always there for you. Treat him as lovingly and carefully as he deserves.

Warm greetings,

Isa

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