As the temperature starts dropping we wanted to share some useful tips to help you workout during this cold season.
- Almost everyone can work out safely in cold weather.
- Scientists have suggested no temperature is too low to exercise outdoors as long as you suit up to minimize cold-weather risks.
- So don’t let the cold stop you!
Try these cold weather tips:
Dress in layers
- Dressing too warmly is a big mistake when exercising in cold weather.
- Dress in layers that you can remove as soon as you start to sweat and then put back on as needed.
- Recommendations for layers: (1) thin layer of synthetic material, such as polypropylene (this draws sweat away from your body.). Avoid cotton as a first layer if possible because it stays wet next to your skin. (2) next, add a layer of fleece or wool for insulation. (3) Top this with a waterproof, breathable outer layer.
- You may need to experiment to find the right combination of clothing for you based on your exercise intensity.
- If you’re lean, you may need more insulation than someone who is heavier (i.e. let’s get some more muscles/gains this year! Yasss!)
Protect your head, hands, feet and ears
- When it’s cold, blood flow is concentrated in your body’s core, leaving your head, hands and feet vulnerable to frostbite.
- Wear a thin pair of glove liners made of a wicking material under a pair of heavier gloves or mittens lined with wool or fleece.
- Put on the mittens or gloves before your hands become cold and then remove the outer pair when your hands get sweaty.
- Wear slightly larger shoes to allow for thick thermal socks or an extra pair of regular socks.
- Don’t forget a hat to protect your head or headband to protect your ears.
- If it’s very cold, consider wearing a scarf or ski mask to cover your face.
Drink plenty of fluids
- Don’t forget about hydration, as it’s just as important during cold weather as it is in the heat.
(More details on topic available through: Mayo Clinic, Safety Tips for Working Out in the Cold.)