The specialist called the safe temperature for winter training outside
Winter outdoor training can be beneficial to health, but in severe cold, physical activity can become a serious strain on the body. When choosing the time for jogging, skiing or skating, it is important to take into account not only the air temperature, but also the wind speed, humidity, as well as the duration of classes. Kirill Antonov, senior instructor and methodologist at the Department of Restorative Medicine of JSC "Medicine" (Academician Roitberg Clinic), told Izvestia on November 15.
According to him, there is no single temperature threshold at which winter training becomes dangerous for everyone. Nevertheless, adults are advised to avoid prolonged physical exertion at temperatures below -20 degrees, and children — below -15 degrees. With strong winds and high humidity, the risk of hypothermia and frostbite increases even at lower temperatures.
"It is important to recognize the signs of hypothermia in a timely manner. These include severe trembling, weakness, dizziness, and confusion. Paleness of the skin and loss of sensitivity may indicate frostbite. In addition, inhaling cold air during intense exercise sometimes provokes bronchospasm, which is manifested by shortness of breath and wheezing," the expert said.
Running: most comfortable at -5... -15 degrees
The temperature range from -5 to -15 degrees is considered the most comfortable for jogging. In such conditions, the body is able to maintain the necessary body temperature, and breathing remains relatively comfortable.
If possible, it is recommended to inhale air through the nose in the cold. If the temperature drops below -15 degrees, it is worthwhile to additionally protect the respiratory tract with a balaclava or a special sports mask.
Skiing: Movement helps keep you warm
Skiing can remain comfortable even at fairly low temperatures, as constant movement contributes to heat generation. However, it is important to take into account the intensity of the load, the duration of the walk and the weather conditions. With active movement, the body warms up faster, but the exposed areas of the body still need protection from wind and frost.
Unlike skiing, during running, the intensity of the respiratory load can change more dramatically. This increases the likelihood of irritation of the respiratory tract and the development of bronchospasm in susceptible people.
Outdoor hockey: optimal at -5... -10 degrees
For playing hockey on outdoor playgrounds, the specialist recommends choosing weather with temperatures from -5 to -10 degrees. With more severe frost, the properties of ice change, and exposure to cold can reduce the reaction rate. Combined with the high intensity of the game and the risk of falls, this increases the likelihood of injury.
Ice skating and winter slides: it's not just frost that matters
Windless days with temperatures from -5 to -10 degrees are considered the most suitable for ice skating and winter slides. Special attention should be paid to children: due to the peculiarities of thermoregulation, they lose heat faster and may not always notice signs of hypothermia in time.
"When organizing physical education classes outside in calm weather, the approximate temperature limits are -10 degrees for elementary grades and -15 degrees for seniors," the expert explained.
When training should be stopped immediately
Regardless of the type of sport you choose, if you experience chills, numbness, dizziness, severe weakness or difficulty breathing, you should stop physical activity and move to a warm room. If frostbite or hypothermia is suspected, it is important to seek medical help.
"The main rule of winter sports is to focus not only on the thermometer readings and weather forecast, but also on your own well—being. Even habitual physical activity in conditions of extreme cold can become excessive for the body. Therefore, it is important to correctly assess the weather conditions, choose the appropriate intensity of classes and not ignore the alarming symptoms," Antonov stressed.
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