January 2009
Get a better winter workout
The short days of winter have sidetracked many an outdoor walking or jogging routine. But even in regions with biting winds
and freezing cold, you can keep chugging along if you take precautions and make adjustments. You may even discover a new winter
sport.
Be visible. If you're working out on roads before sunrise or after sunset, you should make yourself visible to drivers. Wear white or bright outer layers, or consider buying a reflective vest or a small, battery-powered flashing red light that you can clip to your jacket or bike. And try to work out in well-lighted areas. You'll be less likely to trip and fall, and you'll feel safer all-around.
Get a group together. In the interest of safety, two or more is better than one. Find a buddy to run or walk with. You'll be that much more obvious in your reflective gear and you'll feel less vulnerable being out in the dark. A workout buddy will also motivate you on those cold, dark mornings when staying in bed seems so much more appealing.
Wear layers. Cold-weather exercise clothes should keep you warm and allow sweat to escape. Layers work best because you can put them on or take them off as needed to stay comfortable. Start with underwear and socks made of a synthetic fabric that wicks moisture away from the skin. Avoid cotton, which retains sweat and doesn't have insulating power. Wool or lightweight synthetic fleece works well as a middle layer because it also allows moisture to escape, but it isn't ideal for direct contact with the skin. Add a wind- and water-resistant jacket made of nylon or a breathable synthetic such as Gore-Tex. A full-front zipper and a vent flap across the back will help release excess heat and sweat. Wear a stocking cap and gloves or mittens for protection.
Warm up. Cold muscles are tight and vulnerable to strains. Moreover, sudden exertion in cold air can cause a sharp rise in blood pressure or trigger asthma attacks. To avoid such problems, spend a few minutes walking, jogging in place, or otherwise working muscles and joints through the movements you'll be doing more vigorously outdoors, gradually increasing the intensity. Consider a 5-minute warm-up walk once outside before you step up the pace. Similarly, after working out, cool down by walking slowly until your heartbeat drops close to its resting rate to prevent sudden, potentially dangerous drops in blood pressure.
Stay hydrated. You might feel less thirsty in cold weather, but it's still easy to become dehydrated, which can impair your body's ability to regulate heat. As a general rule, drink about one or two glasses of water before exercising. During the workout-or right after a short one-you should take in as much fluid as you've lost in perspiration. For example, drink about one glass of water every 20 minutes if you're sweating a lot.
People with certain health conditions, such as asthma, coronary heart disease, or diabetes, should check with a doctor for more specific directions before exercising strenuously outdoors, even if they've been working out regularly in warm weather.
Be visible. If you're working out on roads before sunrise or after sunset, you should make yourself visible to drivers. Wear white or bright outer layers, or consider buying a reflective vest or a small, battery-powered flashing red light that you can clip to your jacket or bike. And try to work out in well-lighted areas. You'll be less likely to trip and fall, and you'll feel safer all-around.
Get a group together. In the interest of safety, two or more is better than one. Find a buddy to run or walk with. You'll be that much more obvious in your reflective gear and you'll feel less vulnerable being out in the dark. A workout buddy will also motivate you on those cold, dark mornings when staying in bed seems so much more appealing.
Wear layers. Cold-weather exercise clothes should keep you warm and allow sweat to escape. Layers work best because you can put them on or take them off as needed to stay comfortable. Start with underwear and socks made of a synthetic fabric that wicks moisture away from the skin. Avoid cotton, which retains sweat and doesn't have insulating power. Wool or lightweight synthetic fleece works well as a middle layer because it also allows moisture to escape, but it isn't ideal for direct contact with the skin. Add a wind- and water-resistant jacket made of nylon or a breathable synthetic such as Gore-Tex. A full-front zipper and a vent flap across the back will help release excess heat and sweat. Wear a stocking cap and gloves or mittens for protection.
Warm up. Cold muscles are tight and vulnerable to strains. Moreover, sudden exertion in cold air can cause a sharp rise in blood pressure or trigger asthma attacks. To avoid such problems, spend a few minutes walking, jogging in place, or otherwise working muscles and joints through the movements you'll be doing more vigorously outdoors, gradually increasing the intensity. Consider a 5-minute warm-up walk once outside before you step up the pace. Similarly, after working out, cool down by walking slowly until your heartbeat drops close to its resting rate to prevent sudden, potentially dangerous drops in blood pressure.
Stay hydrated. You might feel less thirsty in cold weather, but it's still easy to become dehydrated, which can impair your body's ability to regulate heat. As a general rule, drink about one or two glasses of water before exercising. During the workout-or right after a short one-you should take in as much fluid as you've lost in perspiration. For example, drink about one glass of water every 20 minutes if you're sweating a lot.
People with certain health conditions, such as asthma, coronary heart disease, or diabetes, should check with a doctor for more specific directions before exercising strenuously outdoors, even if they've been working out regularly in warm weather.
