On colder weather outdoor exercise….

If you’re like us, we prefer warm- weather outdoor workouts. (Yes, even the Swede doesn’t like working out in the cold.) As we do not have the same luxury as bears do (hibernate and stay in caves) in the winter, we’ve learned a few things on how to get us through the months when shorts and tank tops are just not going to cut it. Thank goodness for all the cool exercise wear out there, plus some great advise from nutrition expert friends on how to keep our winter exercise blahs away.

So, no excuses…dig out those gloves and hats and get outside and moving. Besides, with a cardio workout, you get to feel that tropical warmth (and glow) by getting your body moving. Better than being on your couch and racking up a winter heating bill!

Layer! Layer! Layer!

Layering your clothing will keep you warm and dry during winter exercise. We typically have three layers we put on:

The base is to wick the moisture & perspiration away from your skin to keep you warm. When wetness/moisture stays trapped on your skin (as cotton materials will do), you will not warm up as you are going to feel the wetness. What is closest to your skin should not be your favorite cotton t-shirt or tank top. It is best to have a base made of Thinsulate, Thermax, silk, polyester, Polyprolene. (Not to worry, some of the hippest gear out there are made of these materials!)

The mid layer is for insulation and KEEPING you warm. It’s not as tight to your body but needs to be in contact with the base layer. This carries the moisture away from the base to the outer (3 rd) layer. Mid layers are usually made of fleece, down, wool. There are also some new blends of materials that are synthetics combined with natural.

The outer layer is your blocker yet it should allow for moisture to escape. It is your wind-breaker, water repellant types of materials (example: Gore-Tex). We like our outer layers to be easy to remove or put back on as we warm up or cool down again. Look for pants that have zippers on the ankles, jackets and shells that can be handled with ease.

And don't forget your head, hands & feet! Extremities also need proper attire. 30 to 40% of body heat can get lost through these parts.

Hydrate!

A big mistake made in cooler temperature workouts is not drinking enough water. The cold affects the thirst mechanism and most people do not feel thirsty despite sweating. Keep in mind that you lose fluid via breathing. As you breathe in the cold air (drier than in warmer conditions), your body warms that air. In exhaling, amounts of water are lost. So it’s not just through your sweat but also through mere breathing that you lose water! Being dehydrated, as we all know, negatively affects how you perform in whatever activity you are doing.

What to Eat?

Experts say that the best way to warm yourself up when feeling chilly is to sensibly take in warm
foods. Obviously, cold foods chill your body. We’ve read that research subjects who ate a big bowl of ice cream in five minutes experienced a drop in fingertip temperature of 2° F in the first five minutes, 5° in 15 minutes. In warm weather, this is a welcome effect, of course. But in winter, hot healthy foods are the better way to warm up.

Looking forward to seeing you outdoors!