The arrival of cold weather does not mean you have to be stuck indoors for your exercise. Being outside in the fresh air can help make workouts more enjoyable and interesting. Knowing what clothes to wear for the plunging mercury can keep you warm and allow you to take your workout outside, no matter what the temperature.
Layers
Dressing for cold weather exercise requires layers. Wearing layers creates a significant air barrier above the skin, which helps prevent heat loss. As you exercise and your body warms up, you may need to remove a layer or two. Layers can also mean insulation without lots of bulk. Close-fitting clothing is a better choice than baggy clothes, as baggy clothes can create large openings through which heat can be lost during movement.
Clothing Choices
The makeup of the layers of clothing worn is important for your comfort during cold weather exercise. The first layer, or base layer, should be of wicking material to pull moisture away from the skin so sweat does not have a chance to evaporate and cool the body. The next layer should be an insulating layer like fleece to provide warmth. The outer layer helps protect against wind or rain. Windproof and breathable fabrics are key; a hood can further protect the head and face against the elements.
Extremities
During cold weather, the body's heat dissipates away from extremities to help keep the core warm. This makes the hands, feet and head more vulnerable to the cold. Dr. Todd Miller, a professor of exercise science, states in an article in the NSCA's "Performance Training Journal" that as much as 30 to 40 percent of body heat may be lost through the head; a wool hat has insulating properties that keeps the head warm even when wet. Wearing a hat and mittens or gloves helps keep body heat in. Gloves or mittens should be put on before going outside, as it is more difficult to warm hands once they are cold. Thermal socks keep feet warm, but may be difficult to fit into sneakers.
Safety
When temperatures drop, it gets darker earlier. Exercising at night is safe with the proper tools. Wearing brightly colored clothing can help with visibility at dusk, and reflective tape or clothing with reflective properties can help motorists see you more easily in the dark or in inclement weather. Wearing a reflective safety vest, reflectors or a light ensures that you are visible to others.
Member Comments