Laura’s Lifestyle Links
Click here to see which are Laura's recommendations for a healthy living!

Home page > Articles > Winter Workouts
Winter Workouts

By Linda Formichelli

It's cold out there! Why risk slipping on the ice and getting frostbite when you can sit in front of the fire with a nice cup of hot cocoa?

Hey, just because the weather's turned cold doesn't give you an excuse to hibernate for the winter. Follow these tips for a safe, invigorating winter workout in the great outdoors.

1. Dress in Layers
The usual layers are a long sleeve shirt, knit warmup pants, a sweatshirt, a windbreaker, and gloves. "One thick layer is good for a cold day," says Richard Cotton, spokesperson and chief exercise physiologist for the American Council on Exercise (ACE). "The most I've ever exercised in is a turtleneck, a heavy sweater, and a windbreaker."

The bonus to wearing multiple layers is that you can remove layers as you warm up so you won't overheat. Believe it or not, it is possible to overheat even in the winter if you're overdressed. Your rate of sweating is a good indicator of whether you're wearing too many layers; if you're sweating a lot, lighten up.

2. Cover Your Head
Always wear a hat when exercising outdoors in the winter. "Your head is the thermostat of the body," says Cotton. "If your head is cold, it

will have difficulty controlling your body temperature." Adds Suzanne Nottingham, spokesperson for ACE and a senior ski/snowboard instructor at Mammoth Resort, "When the head, neck and wrists are exposed, body temp drops. That, combined with sweat, can cause hypothermia or illness."

3. Pick the Right Shoes
Slipping on ice can put you out of action--and in traction. That's why it's important to wear shoes that have a good grip. Cotton suggests trail running shoes, which you can find in sports shoe stores. Or, even better, try a workout that works even on the slippery snow: "Snowshoe if you live in snowy places," suggests Nottingham. "It's an awesome fun workout."

4. Warm Up
No, we don't mean to head inside to warm your feet in front of the fire. You want to gradually get your body temperature up in the winter by doing a longer warmup than you would in warmer weather. "It should be very gradual, especially if you're over 35," says Nottingham. "Also, I don't recommend quick movements as part of the warmup--rather, a longer, slower, fuller range of motion is best, gradually reducing the stride length (if walking or jogging) to a quicker pace if appropriate."

5. Drink Up
Just because it's not ninety degrees out doesn't mean you can forgo water during your workout. Take a water break every fifteen minutes during vigorous exercise and every half hour during light exercise, and drink the water at room temperature. "Don't drink cold water--your body has to work to warm it," says Cotton.

6. Stay Inside
You heard right. If the temperature dips into the teens, working out outside could lead to a frostbitten trachea. Also, "If folks are on the brink of getting sick, just one exposure in extreme cold can bring it on fast!" says Nottingham. If you're a die-hard winter fan, buy a mask at an athletics store or a sports shoe store that will warm your breath. You can also find masks online for $29.99 at Road Runner Sports. Otherwise, find an aerobic activity you can do indoors when it's frigid outside. 

[ top ]