The cold season also means: It's high season in the gym. Where summer still enticed with casual outdoor sports, fall and winter are the classic seasons for studios. Working out regardless of the weather with lots of fun, staying fit, not losing what you worked on in the summer or simply using the time before the next outdoor season to stay or get fit - these are all reasons why it gets crowded in the gym from September onwards. We've put together a few tips on how you can make working out especially palatable to your members during the cold season.
Moderate training is good for the immune system
Coughs, colds, hoarseness - the cold seasons always bring a wave of colds. Along with a balanced diet, regular, moderate exercise is a real boost for the immune system. Now is the perfect time to recommend gentle, regular cardio training to your exercisers. Studies prove that people who do regular cardio workouts are significantly less likely to get infections and colds than couch potatoes. Of course, the vast majority of equipment manufacturers offer the appropriate training apps for your members, and the consoles often allow you to record suitable training tips. Present a few facts about the benefits of regular cardio training to your members and motivate them to invest a few extra minutes for a healthy endurance workout.
Get fit in the fall: tips for gym owners
Facts about cardio training and the effect on the immune system
- Moderate cardio training provides an improvement in NK cell function and an increase in immunoglobulin levels. The natural killer cells (NK cells) primarily fight off viruses. Immunoglobulins, also known as antibodies, act against a wide variety of pathogens and infections.
- The cell count of the white blood cells, especially the fast defense cells (phagocytes, macrophages, granulocytes) increases after physical stress.
- The spleen and lymph nodes are better supplied with blood and can therefore work more efficiently.<
- The release of defense substances such as cytokines and prostaglandins increases.
Sauna - Hot and cold power against diseases
If your gym has a sauna area, now is a great time to drum up business and get more members into your sauna area.
Dry skin sweats more easily - so especially those who don't have much sauna experience should dry off well before going to the sauna. As soon as you feel unwell, you should leave the sauna and help your circulation to stabilize again by walking gently.
It is important to sauna properly. No more than three sauna sessions should be taken after exercise; too much does more harm than good to the immune system. It is also important to recover after each sauna session. First, you should get some fresh air and cool down a bit, only then take a cold shower off your body. It is not necessary to be completely hard - even a lukewarm shower has the desired effect on the cardiovascular system and boosts the immune system. However, the greater the temperature difference, the better the blood circulation is stimulated and the immune system is boosted.
Infusions with appropriate additives such as mint, menthol or camphor are a boon for the respiratory tract.
Those who have problems with their circulation do not have to do without the sauna. Beginners can start very slowly, and sit at the beginning best as far down as possible - heat rises namely as known upwards, the higher the seat the hotter therefore also the ambient temperature. Just 5 minutes in the sauna is enough to boost your circulation.
Eat yourself fit - a healthy diet protects against colds and infections
Especially in winter, many people like to reach for so-called superfoods so that the comforting warm stews and heavy dishes don't weigh too heavily on the conscience. It is especially important in winter to eat healthy and rich in vitamins. Of course, you can take advantage of this in the gastronomic facilities in your studio.
For sweet dishes, amaranth is a good base or supplement in winter. This great grain is full of valuable proteins and is particularly rich in the amino acid L-lysine. Lysine, in turn, fulfills various important tasks and effectively supports the immune system in its work. Garnish healthy desserts like porridge or muesli with chopped or roasted nuts. They not only contain valuable fats and polyunsaturated fatty acids, which are effective against inflammatory processes, but are also full of valuable iron, which also boosts the immune system.
Parsley contains three times as much vitamin C as lemons - a real booster for the immune system. Ginger has antibacterial effects and stimulates the formation of enzymes in saliva that eliminate pathogens directly in the oral cavity - together, parsley and ginger are the perfect flavor composition for delicious Asian dishes with lots of vegetables.
Oily fish such as salmon provides plenty of valuable omega-3 fatty acids. These fight chronic inflammations that weaken the immune system. In combination with horseradish, almost any fish tastes twice as good - and the pungent mustard oils unclog sinuses and put an end to pathogens.
Beet is rightly a classic winter vegetable. In stews and salads, the red tuber tastes particularly delicious, but beet also unfolds its effect in drinks and smoothies. The natural red plant pigment betanin has an anti-inflammatory effect and protects against infections. In addition, beet also contains massive amounts of vitamin C.
Conclusion
Especially now in winter, the peak season in the gym, you can offer your members a lot. Moderate cardio training boosts the immune system, sauna sessions strengthen the immune system and at the bar in the gym you can offer your members a variety of different snacks and meals that provide an extra portion of vital substances for the immune system.
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Editorial fitnessmarkt.de (DG)
Image credit: #219290169 Prostock-studio / stock.adobe.com
Published on: 4 December 2019