13. October 20265 min read

Training & health

Staying fit in winter: Karate, nutrition and healthy training routines

Anyone who wants to stay fit in winter needs regular exercise, a varied diet and sufficient recovery. In karate, this also includes a thorough warm-up, clean equipment and dry clothes for the journey home. Warm broth and tea can be comforting. Vitamin or magnesium tablets, on the other hand, are not automatically necessary.

When it gets dark early in Berlin, it sometimes takes more effort to head to training. At the Shinzen Dojo Berlin, we want to help you stick with it during the cold season and treat your body consciously. These tips apply to adults as well as parents accompanying their children to training.

Regular exercise instead of a winter break

Karate combines physical movement with concentration. In Kihon, we practise basic techniques; in Kata, fixed movement sequences; and in Kumite, application with a partner. Through these, we train coordination, endurance and body control, among other things.

A fixed training appointment helps to schedule exercise into daily life. Enter your training days into your calendar and pack your bag in good time. This means you don't have to decide from scratch every evening whether to go or not.

Complement karate with exercise outside the dojo, for example, a walk during your lunch break. Regular physical activity promotes physical and mental health. However, it does not guarantee that you will get through the winter without a cold.

Warm up before karate and increase the load

After travelling through the cold, you shouldn't immediately start with fast, high kicks. Start with light movement, mobilise your joints and increase the pace gradually. Controlled basic techniques prepare you for more demanding combinations and partner exercises.

When stretching, focus on controlled movement. Do not force a position and do not use momentum to go beyond your limits. After a training break, an adapted load is particularly important.

Inform your instructor about any existing injuries or complaints before the session. Stop an exercise if pain occurs. Warming up is no substitute for clean technique or getting persistent issues checked out.

Part of a good training session is also knowing when to take a break.

Home dry and warm after training

A sweaty shirt under a winter jacket is uncomfortable on the way home. Pack dry spare clothes and change after training. Depending on the weather, this includes a warm jacket, closed shoes and a hat or hood.

Also dry wet hair as much as possible before going outside. A head covering helps keep you warm in the cold. However, it does not automatically prevent a cold: this is usually caused by viruses.

For children, a quick bag check before training is worth it: Are spare clothes and a suitable jacket included? Especially after an intense session, the journey home should be well-prepared.

Washing the karate gi and cleaning equipment correctly

A clean gi and well-maintained protective equipment are part of showing respect to your training partners. The karate gi absorbs sweat and should be washed after an intense session.

Pay attention to the care label. Not every gi can withstand the same washing temperature or tumble dryer. Gloves and shin guards should also only be put in the washing machine if the manufacturer explicitly allows it.

These steps help after training:

Remove the gi and towel directly from the bag.
Wash the karate gi according to the care instructions and let it dry completely.
Clean protective equipment according to the manufacturer's instructions and leave to dry in the open air.
Clean the water bottle and leave it to dry in the open air.
Regularly air out your training bag and clean it if necessary.

Use your own water bottle and towel. Regular hand washing, coughing and sneezing into the crook of your arm, and airing out the training rooms complement equipment care.

Warm broth and herbal tea with honey in winter

A warm broth can be pleasant after training or on a cold day. It provides fluids and, depending on how it's prepared, salt. With vegetables, potatoes, noodles or pulses, it becomes a meal that also provides energy. A clear broth on its own is no substitute for a full meal.

Herbal tea with a little honey also fits the cold season well. Choose a tea that you tolerate well and drink it comfortably warm rather than scalding hot. Honey can soothe a cough a little, but does not cure a cold. Children under one year old must not be given honey.

Broth and tea are practical food items for everyday life. They do not replace recovery during an infection or a balanced diet.

Putting Vitamin C, magnesium and Vitamin D into perspective

Anyone training regularly needs sufficient energy and nutrients. Vegetables, fruit, wholegrain products, pulses and nuts form a good foundation for this. Protein sources such as beans, tofu, eggs or quark can complement meals.

Obtaining Vitamin C through food

Peppers, broccoli and citrus fruits provide Vitamin C. It supports the normal function of the immune system. For most people, the requirement can be met through a varied diet.

Additional Vitamin C tablets do not reliably prevent colds in the general population. Those who only start taking them once symptoms begin cannot expect a reliably shortened illness either.

Magnesium is important, tablets are not mandatory

Magnesium is important for, among other things, normal muscle function. Oats, wholegrain products, nuts and pulses provide this mineral.

Karate alone is not a reason to automatically take magnesium tablets. They are not general protection against injuries or muscle cramps. Recurring cramps can have various causes and should be investigated. Too much additional magnesium can cause diarrhoea.

Considering Vitamin D individually in winter

From October to March, sunlight in Germany is usually not sufficient for the body to produce enough of its own Vitamin D. However, the body can draw on stored Vitamin D.

Whether a supplement is useful depends on individual intake and potential risk factors. If there is a justified suspicion of a deficiency, medical advice is helpful. For children, this question belongs in paediatric consultation.

Food supplements can be useful if a need is identified. Combining multiple supplements on your own does not automatically bring more benefits.

Drink, sleep and recover sufficiently

We also sweat during karate in winter. Take water with you and use the drink breaks. Your fluid intake depends on factors such as training intensity and sweat loss.

Plan time for recovery after strenuous sessions. Regular sleep times and a training volume that fits your work, school and family life will help you stick to it.

If you are exhausted after little sleep or a long day, please mention this before training. The intensity can be adjusted. You do not have to complete every session at the same exertion level.

Sport with a cold: When a break is necessary

In case of fever, body aches, or feeling significantly unwell, training should be skipped. A cold cannot be "sweated out" through hard training.

You should also take a break from group dojo training if you have cold symptoms to avoid infecting others. This also applies to children: anyone who is sick needs rest.

Return to training gradually after recovery. After a severe infection or if symptoms persist, you should discuss returning to training with a doctor. Chest pain, unusual shortness of breath, or a racing heart must be checked medically.

Frequently asked questions about staying fit in winter

Can I start Karate in winter?

Ja. Entscheidend sind dein Gesundheitszustand und ein Einstieg, der zu deinem Trainingsstand passt. Vorerfahrung ist für ein Trial training im Shinzen Dojo Berlin nicht erforderlich.

Do I have to wear a hat after training?

In cold weather, a hat or hood can help you stay warm. However, it is not a reliable protection against colds. Dry clothing and a journey home that is appropriate for the weather make sense.

Do broth and tea with honey help with a cold?

They can be pleasant and contribute to fluid intake. Honey can slightly soothe a cough. These foods do not cure a cold.

Do I need Vitamin C or magnesium tablets for Karate?

Not automatically. A sufficient supply is important but can often be achieved through food. Supplements should be based on individual needs.

What should be in my gym bag in winter?

A clean Gi, required protective gear, water, and a towel. Additionally, dry spare clothes and weather-appropriate clothing for the way home.

Karate in winter at Shinzen Dojo Berlin

Bei uns trainieren Erwachsene in Schöneberg sowie Kinder und Jugendliche in Steglitz. Wenn du Kyokushin Karate kennenlernen und regelmäßig in Bewegung kommen möchtest, kannst du dich über our website for a free trial session.

This article contains general advice for daily training and does not replace individual medical advice.