Did winter put your fitness routine outside to a halt? Don’t wait until springtime to go back to your outdoor workout.
Outdoors exercise can benefit your body and mind regardless of the season. “Getting outdoors even in the winter will allow us to connect with nature, disconnect from the concrete and digital world, and boost the ability to focus and be creative,” says Eric Ridings as an exercise instructor and personal trainer.
Massage therapist working in private practice in Chicago. Exercise can help fight off winter blues, increase energy levels, and help prevent weight gain in the season when people tend to add insulation.
1. Dress Dry, Not just Warm!
The most efficient way to shed your body’s heat is to become wet. Since water is a powerful conductor of heat — transferring warmth away from your region with the most level (your body) to the area with the lowest concentration (cold outdoor air), Being wet can make you feel cold and miserable.
If you’re out and damp, you’re likely to reduce your workout as well as increase the risk of the condition known as hypothermia (when your body’s temperature drops below 95°F) and, in frigid conditions, frostbite Ridings states.
Wet material placed on your skin will radiate heat from your body and cause you to feel a cold,” says Jeff Galloway.
He was an Olympic racer and the writer of the book-running: Starting (and other running-related programs and books). This means you should avoid activewear made of cotton, which absorbs rain and sweat and retains moisture.
He suggests opting for synthetic fibres like nylon, polyester and polypropylene, made for quick drying. “They remove moisture approximately 50% faster as cotton,” Galloway says.
2. Layer Up
Do not stop at sweat-wicking garments. Additionally, you’ll require layers to trap warm air close to your body and shield it from the elements (like snow, rain and the wind), according to Brian Calkins, an American personal trainer certified by the Council on Exercise and director of Health Style Fitness in Cincinnati.
Here’s how you can layer up to prepare for winter-time workouts. The first step is to put on a light base layer of synthetic fabric (discussed in the previous paragraph) to draw sweat off your skin.
If it’s extremely cold out, you can wear an outer layer, like Polar fleece, for added warmth. After that, you can add the outer layers (or the shell) to shield you from the elements like snow, wind and rain.
Depending on the conditions depending on the weather, your outer shell could be a light nylon windbreaker as well as a vest. It could also be a highly heavyweight waterproof jacket.
Be aware that the more water-resistant the outer layer is, the less likely it will let moisture from within (your sweat) escape, even if wearing the appropriate base layer.
3. Opt for bright Colors
Black is fashionable. However, bright colours are more suitable for outdoor activities. In addition to being colder in winter, but it’s darker. Low visibility due to rain or snow or dark skies makes it difficult for others to spot you.
This is true regardless of whether you’re sharing the road with motorists or sharing trails or paths with snow-sports enthusiasts from other areas.
Wear outfits and clothing that are brightly colored whenever you can, and consider buying reflective equipment or blinking lights, Ridings advises. In addition to helping other people recognize you, wearing flashlights are beneficial because they increase visibility for you as well as helps to prevent accidents and slips.
4. Protect Your Extremities
The nose, fingers, and ears and toes are affected the most by cold temperatures because “blood is transported towards the middle within the human body which leaves less blood (and consequently, less warmth) for the feet and hands”, Calkins says.
Put on the appropriate headband, hat the gloves, and mittens to prevent those extremities from being warm. You can remove them and place them in a pocket when you feel warm. The thick socks can also aid.
All of these accessories should be synthetic or wool, instead of cotton, to keep sweat from your skin. Men might also want to think about a pair of Technosphere briefs or underwear made of synthetic fabrics and other layers if needed, Galloway says.
If your feet are becoming freezing, think about your footwear style. “Running shoes are made to let heat escape. However, when it’s cold, chills are afoot,” Galloway says. Shoe covers that you can purchase at a hiking or skiing retailer can be used to keep out cold.
It is also possible to visit a running shop specifically designed for runners to test out footwear specifically designed to resist winter elements.
5. Guard Your Skin
The winter air doesn’t just feel dry. It’s cold. To prevent your skin from becoming dry, drink plenty of water (roughly 8-8 ounces a day) and apply lotion or cream that moisturizes, Ridings says.
He suggests using Vaseline to sensitive areas like the nostrils, tips of the nose and ears to protect your skin. To stop wind gusts from irritating, keep your face shielded by a running mask or scarf.
There’s a thing you may not have thought of the sun.
Yes, you can suffer from sunburn during the winter months. Even in cloudy weather, the UV rays can penetrate and harm the skin. Additionally, it’s essential to know that snow absorbs as much as 80 per cent of ultraviolet radiation.
In the words of the Skin Cancer Foundation So, if there’s snow, you’ll be hit by a lot of the same UV rays. If you’re skiing or snowboarding at the top of mountains, the risk of sunburns can be more likely.
According to the Skin Cancer Foundation, for every 1,000 feet elevation, UV exposure rises by from 4 to 5 per cent. Before going to the gym for a winter workout (no, regardless of the altitude). Apply sunscreen with at least 30 SPF to your face as well as any other skin exposed.
Apply SPF lip balms before or after your exercise. Make sure to protect your eyes from UV-blocking glasses, Ridings says.