Working Out During the Cold

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!

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.)