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Winterizing Your Fitness Routine (November 25, 2008)
By Inshape | November 25, 2008
Outdoor fitness and winter sports are a great way to pass the time during the colder months. Given that people consume, on average, an estimated 600 additional calories each day during the holidays, staying active is also a particularly good way to keep the pounds from packing on. Preparation is key, however, to making the most of your fitness or sport time when it’s cold outside.
1. Wear layers
Invest in light, synthetic clothing for the layer closest to your skin, particularly the upper body. You want perspiration to wick away and evaporate so that your body doesn’t have to work even harder to stay heated. On the outside, your clothing should repel wind and/or rain, and the best options also have vented panels, which can be open if you need a little breeze.
You should also remember to always carry a hat and gloves. A great deal of body heat can escape from the head, and cold finger tips can make exercise more than painful, so tuck a hat and gloves into a pocket and be sure to wear them if needed.
2. Hydrate
People tend to consume less water when they exercise outside in colder weather. This is because the hormone that triggers thirst doesn’t chime in as quickly when we are outside. Despite the lack of thirst, however, the body needs just as much if not more fluids to stay hydrated during exercise in colder temperatures.
3. Eat Well
Eating well-balanced, sensibly sized meals and snacks is an important component to healthy lifestyles throughout the calendar year. In cold temperatures, the body reacts differently and needs certain nutrient boosts in order to perform and stave off colds and flu. In particular, try to include foods that supply the following vitamins, at each meal:
* Vitamin C: your immunity fights hard to protect your body when you exercise outside in the winter.
* Vitamin D: protect your bones by getting 15 minutes of sunlight everyday. This also prevents Seasonal Affective Disorder, which tends to occur during winter months when days are much shorter.
* Vitamin E: this fat soluble vitamin, which you find in nuts, fish oils, and whole grains support the transport of oxygen to tissues. Cold winter air is more difficult to breathe due to the heating process, so do what you can to minimize the effects by eating foods that help circulation.
4. Protect Your Feet
Survive winter training months with strong feet by taking good care of them each and every time you head outside. Synthetic socks are vital, and definitely make sure that you have proper shoes for the terrain on which you’ll be exercising. You should also change out of your shoes and socks as soon as possible so that you can air out your feet (or maybe treat them to a soak and/or rub) and shoes.
5. Be Safe
Safety is always important, but during months of shorter, darker days, frigid temperatures and dangerous road conditions, it is critical that you maintain awareness of safety issues.
* If at all possible, workout with a buddy. If you must head out alone, make sure that someone knows where you are and when you expect to finish.
* Avoid routes that you aren’t familiar with. Wooded trails are great but not when visibility is compromised - fog and ice can make exercising on this terrain extremely dangerous.
* Stay visible - always wear reflective gear or light colored clothing so that you can be seen.
* If you are jogging on a slick surface shorten your stride and keep your knees bent for greater control and balance.
6. Breathe in Through Your Nose
Asthma-like symptoms often develop in people who exercise outside in winter months (coughing, wheezing, shortness of breath), which is thought to be because cold, dry air constricts air passages, limiting the airflow into the lungs. Breathing in through the nose allows the sinus passages time to warm up the air that you’re taking in, thereby minimizing the affects that make cold air difficult to process. When you breathe through your mouth, the air doesn’t have time to cool - mouth breathing also accelerates water loss increasing the possibility of dehydration.
Topics: Personal Training |
2 Responses to “Winterizing Your Fitness Routine (November 25, 2008)”
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November 27th, 2008 at 9:39 pm
[...] Winterizing Your Fitness Routine (November 25, 2008) [...]
November 29th, 2008 at 7:24 pm
[...] Winterizing Your Fitness Routine (November 25, 2008) … temperatures, the body reacts differently and needs certain nutrient boosts in order to perform and stave off colds and flu. In particular, try to include foods that supply the following vitamins, at each meal: * Vitamin C: your immunity fights hard to protect your body when you exercise outside … [...]