Cold Weather Fitness

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11/15/2011
Exercise Program Design
You don’t have to skip your outdoor cardio workouts when the winter season sets in – here Life Fitness explains how embracing winter workouts is all about how you dress. Try out this three-layer system to stay comfortable during most cold-weather workouts.

You don’t have to skip your outdoor cardio workouts when the winter season sets in – here Life Fitness explains how embracing winter workouts is all about how you dress. Try out this three-layer system to stay comfortable during most cold-weather workouts

 

 

Inner Layer
The fabric next to your skin should be lightweight, snug-fitting and able to wick perspiration. Check out sporting goods stores for undershirts made of synthetics or acrylic designed for this purpose. Avoid cotton, which absorbs moisture, stays wet and clings to your skin.
Middle Layer
This is the insulation layer, which should also wick moisture and provide warmth. Choose a slightly thicker fabric that fits loosely over your inner layer to trap the air warmed by exercise-generated heat. Fabrics like micro fleece and thermal tops work well.
Outer Layer
Like a protective shell, this layer shields you from wind, rain and snow. Try a nylon jacket, or wind jacket made of waterproof material. Hooded jackets are nice for protecting your head from the elements as well.

Pants: On colder days, layer nylon tights or leggings under your pants to insulate your legs. If it’s raining or snowing, try to choose tights or running pants made of synthetics that will do a good job of pulling moisture away from your skin. 

Hat: A hat keeps your body heat from escaping, which will keep you warmer – at least 40 percent of body heat can be lost through the head. If the weather isn’t terribly frigid but your ears get cold, try an ear band.

Gloves or Mittens: Again, keeping extremities warm can help keep your whole body warm. Mittens are a great option because your fingers work together to build up heat and keep you the warmest. Disposable hand warmers can be found at most sporting goods stores for those very cold days.

Neck protection: Scarves, neck-gaiters or a ski mask can really help make you comfortable when the wind-chill is brutal. Bring one along to wrap around your neck.

Socks: Socks are important. Choose socks made of a Dri-Fit or wicking fabric to keep your feet warm and dry; smart wool is also a great option in the winter. Cotton socks will hold sweat, cause blisters and possibly cause feet to feel numb.  Try toe warmers in your shoes by placing them on the top of your feet, not the bottom. If you place them under your feet, they can irritate and cause a burning feeling as you constantly place pressure and force on them as you run or walk.

 

When you venture outside prepared, you can exercise outdoors year-round!

 

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