Cold weather doesn't necessarily mean you have to trade your outdoor training sessions for workouts on the gym's cardiovascular machines until the weather improves. Knowing how to properly dress can keep you warm and minimize your risk of discomfort, frostbite and even hypothermia. Proper gear can make such a positive difference to your winter workout that you might find yourself going for your morning run, commuting to work on your bike and making time to cross-country ski on the weekend.
Function
Performing moderately intense exercise in temperatures as cold as minus-22 degrees F should generate enough heat to maintain your core temperature without the need for an excessive amount of clothing, according to Todd Miller of the National Strength and Conditioning Association. Even so, your body strives to maintain a core temperature of 98.6 degrees by dissipating or retaining heat, depending on environmental conditions. Because exercising generates sweat in cold conditions, it's important to choose breathable, moisture wicking fabrics to prevent becoming chilled.
Core Layers
Dressing in layers is essential in cold weather exercise. Layers should be relatively thin so you can remove them and put them back on as needed. The first upper-body layer, or base layer, should be highly "wickable," so it can pull your sweat away from your skin. Thin, long-sleeve shirts are ideal because they cover more skin, but short sleeves work on warm or sunny days. The middle layer serves to insulate your upper body. Lightweight pullovers or vests are good options. The outer layer acts to protect you from the elements. Wind- and water-resistant jackets work for dry days, but you should opt for a windproof and waterproof jacket if you plan to exercise during inclement weather.
Fabrics
CoolMax and polypropylene synthetic fabrics often used in base layers because of their ability to pull sweat off of the skin and into the fiber. Wool is a natural alternative -- it also pulls sweat into its fibers, releasing the moisture on the other side. Fleece and wool are good choices for the insulating layer. Both come in a variety of weight for varying temperatures. While the ideal outer layer is waterproof and windproof, it should also be breathable. Look for a technical fabric that promises all three.
Legs and Feet
Depending on the type of activity, precipitation, temperature and wind-chill factor, you could opt for winter-weight tights or knickers made from a breathable, moisture-wicking fabric. While cyclists and runners usually stop with one leg layer, other activities, such as walking for extended periods or snow-shoeing, can be more comfortable with a second pair of windproof pants. Regular running and cycling shoes should be traded for winter-specific footwear, which is warmer. The right sock, such as a thin wool sock that insulates and keeps your feet dry, is key for comfort. Wearing more than one pair of socks can make your shoes fit more tightly, leading to a lessening of circulation and even colder feet.
Considerations
Keep your hands protected with fleece-lined, waterproof gloves that don't interfere with your activity. In the cold, your body concentrates its blood flow in its core, leaving your feet and hands more susceptible to frostbite, according to the Mayo Clinic's website. It recommends wearing thin gloves beneath a pair of heavier gloves, allowing you to remove either layer if you overheat. Cover your nose and mouth with a facemask or a scarf on especially cold days. This helps to humidify the dry air you're breathing, resulting in less irritation to your airways. Because you can lose 30 percent to 40 percent of your heat through the top of your head, a wool hat made for outdoor workouts is a necessity, according to Miller.
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