Winter is officially upon us in Minnesota, as this week has brought our first big snowfall (and negative temperatures too!) All of this winter weather has had me thinking about cold-weather fitness and ways of keeping workouts outdoors instead of staying inside all winter long. There is a lot information out there about cold-weather fitness, here is a collection of some of the best advice, tips, and facts on the web:
When working out outside in cold weather the number one rule is to dress in layers. The Mayo Clinic notes “one of the biggest mistakes cold-weather exercisers make is dressing too warmly.” They go on to explain that “exercise generates a considerable amount of heat — enough to make you feel like it’s 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled.”
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The solution to this problem, of course, is to dress in layers so that clothing can be removed and put back on as needed. The Mayo Clinic suggests to “start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you’re naturally lean, though, you’ll need more insulation than someone who is heavier. If it’s very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.”
Other important layering tips include avoiding all cotton clothing, even socks! and avoiding street clothes that are not water resistant. These and other vital tips can be found on Sparkpeople.com
All layered up and still afraid of sickness and hypothermia from the cold? A common misconception is that it is harmful to the body to work out in cold temperatures, this in fact is false. Taletwins.com writes “As long as core body temperature is maintained, and sufficient insulative clothing is worn, it is rarely too cold to exercise. By the time inhaled cold air reaches the lungs it’s already warmed up to a safe temperature…As a general rule, use caution when headed out with wind chill index of less than minus 20° F. Anything under minus 70° F is considered too dangerous to exercise.”
To avoid dangerous health risks such as hypthermia or frostbite it is important to be aware of preventative steps and symptoms. Symptoms for frostbite include burning, numbing, and tingling of skin. The best way to avoid frostbite is to keep skin covered and warm.
Hypothermia symptoms include violent shivering, difficulty speaking, mental confusion, stumbling, and depression. Preventing Hypothermia can be done through appropriate and effective layering, keeping dry, and staying hydrated. For a more comprehensive list of symptoms, treatments, and preventative measures go here.
Of course, there will come a point during the winter months when it simply feels too cold to be motivated to go outside. Luckily, we are in an age of indoor gym and fitness facilities, which provide a plethora of options for keeping the holiday weight at bay. If this proves to be too costly, there are always plenty of workout DVDs, and even podcasts to satisfy all of your winter fitness needs!
This winter, don’t just sit inside making resolutions for “when the weather warms up.” With the proper information and equipment exercise in all weather is possible!
