date: 12/21/2005
All-weather workouts
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The short days of winter have sidetracked many an outdoor walking or jogging routine. But even in regions with biting winds and freezing cold, you can keep chugging through the season if you take precautions and make adjustments.
Be visible. If you're working out on roads before sunrise or after sunset, you need to make yourself visible to drivers. Wear white or bright outer layers, or consider buying a reflective vest or a small, battery-powered flashing red light that you can clip to your jacket or bike.
Wear layers. Cold-weather exercise clothes should both keep you warm and allow sweat to escape. Layers work best because you can shed and don them as needed to stay comfortable. Start with underwear and socks made of a synthetic fabric that wicks moisture away from the skin. Avoid cotton, which retains sweat and loses its insulating power. Wool or lightweight synthetic fleece works well as a middle layer because it also wicks moisture, but it isn't ideal for direct contact with the skin. Add a wind- and water-resistant jacket made of nylon or a breathable synthetic such as Gore-Tex. A full-front zipper and a vent flap across the back will help release excess heat and sweat. Wear a stocking cap and gloves or mittens for protection.
Warm up. Cold muscles are tight and vulnerable to strains. Moreover, sudden exertion in cold air can cause a sharp rise in blood pressure or trigger asthma attacks in susceptible people. To avoid problems, spend a few minutes walking, jogging in place, or otherwise working muscles and joints through the movements you'll be doing more vigorously outdoors, gradually boosting the intensity. After working out, cool down by walking slowly until your heartbeat drops close to its resting rate to prevent sudden, potentially dangerous drops in blood pressure.
Stay hydrated. Cold weather may leave you feeling less thirsty, but it's still easy to become dehydrated, which can impair your body-heat regulation. As a general rule, drink about one or two cups of water before starting. During the workout—or right after a short one—you should take in as much fluid as you've lost in perspiration. For example, drink about one cup every 20 minutes if you're sweating profusely.
People with certain health conditions, such as asthma, coronary heart disease, or diabetes, should check with their doctor for more specific directions before exercising strenuously outdoors—even if they've been working out regularly in warm weather.
Be visible. If you're working out on roads before sunrise or after sunset, you need to make yourself visible to drivers. Wear white or bright outer layers, or consider buying a reflective vest or a small, battery-powered flashing red light that you can clip to your jacket or bike.
Wear layers. Cold-weather exercise clothes should both keep you warm and allow sweat to escape. Layers work best because you can shed and don them as needed to stay comfortable. Start with underwear and socks made of a synthetic fabric that wicks moisture away from the skin. Avoid cotton, which retains sweat and loses its insulating power. Wool or lightweight synthetic fleece works well as a middle layer because it also wicks moisture, but it isn't ideal for direct contact with the skin. Add a wind- and water-resistant jacket made of nylon or a breathable synthetic such as Gore-Tex. A full-front zipper and a vent flap across the back will help release excess heat and sweat. Wear a stocking cap and gloves or mittens for protection.
Warm up. Cold muscles are tight and vulnerable to strains. Moreover, sudden exertion in cold air can cause a sharp rise in blood pressure or trigger asthma attacks in susceptible people. To avoid problems, spend a few minutes walking, jogging in place, or otherwise working muscles and joints through the movements you'll be doing more vigorously outdoors, gradually boosting the intensity. After working out, cool down by walking slowly until your heartbeat drops close to its resting rate to prevent sudden, potentially dangerous drops in blood pressure.
Stay hydrated. Cold weather may leave you feeling less thirsty, but it's still easy to become dehydrated, which can impair your body-heat regulation. As a general rule, drink about one or two cups of water before starting. During the workout—or right after a short one—you should take in as much fluid as you've lost in perspiration. For example, drink about one cup every 20 minutes if you're sweating profusely.
People with certain health conditions, such as asthma, coronary heart disease, or diabetes, should check with their doctor for more specific directions before exercising strenuously outdoors—even if they've been working out regularly in warm weather.
This article was first published in the January 2005 issue of Consumer Reports on Health.
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