8 Best Winter
You Think You Are Ready for Winter Outdoor Exercises?
Winter sets people’s active lifestyle back quite a bit, as if it was in hibernation. But did you know that outdoor exercise is good for not just your body, but also the mind? Especially during the winter, outdoor exercise is able to fend off the winter blues, prevent weight gain and boost overall energy levels.
Winter outdoor workouts aren’t totally risk free so make sure you read up on these tips to prevent getting injured.
1. Stay dry
One of the fastest ways to lose body heat is while working out when wet in the cold. This compromises your performance dramatically as water is a great conductor for the cold outdoor temperature. Not only will it cause you to feel miserable, but may also lead to bigger issues which could lead to more serious issues like hypothermia and frostbite.
Try and stay away from clothing that soak up moisture and are in general made from cotton. Instead find clothing that is make from synthetic fibers like Polyester & Nylon which will wick away moisture a lot better!
2. Multiple Layer
Walking out with just a base layer made from Polyester or Nylon is great to soak up sweat. But without being accompanied by a second or third layer that is weather resistant, it would be rendered useless. Instead add a second or even third layer which is more element resistant and would protect you from wind (check out some of our windbreakers) and/or rain with a great quality track jacket. These are nowadays also available with a fleece inner layer that will keep all the heat in at the same time.
3. End protection
There are 4 places on the body that are the most affected by cold weather. These are the finger tips, toes, ears and nose and 3 of these are easier to protect than the last (unless you get creative?). Make sure you protect these areas as best you can, especially during temperatures that are around freezing. Great socks, gloves, and mittens would help (again, in synthetic rather than cotton) to prevent loss of heat while you go all out with your outdoor exercise routines.
When you are looking to prevent injury, one of the most vital steps is to do a dynamic warm-up. A type of warm up that mimics the actual movements you will be performing during the actual routines. It stretches the muscles of the targeted area and at the same start the blood circulation which will assist you in staying warm while being outside facing lower temperatures.
Injury can be caused in many ways and wearing the wrong footwear is another serious one to look out for. Winter comes with rain, snow and also ice and therefore make sure that you get yourself some footwear that’s built for it. It happens only too often that we see people falling down due to the fact that they aren’t looking for “salted surfaces” that is safer to run on.
Don’t go overboard with your traction as wearing spiked soles can result in the opposite; they stick into icy surfaces.
You may be aware of this, but sometimes breathing can hurt while doing outdoor exercises. You won’t just feel it as a sharp pain in your chest or throat. This is due to the fact that the airway passages tend to narrow as a reaction to cold air.
The best way to counter this is by wrapping a thin layer of fabric (think bandana, or mesh mouth cap) to so to speak trap water vapor to keep air moister and minimize your body’s response to the cold air.
7. Staying Hydrated
Most people don’t feel as thirsty working out outside during the colder seasons of the year. Mostly because you don’t sweat as much compared to the summer. Instead you may experience goosebumps due to the cold which amplify the effect of retaining water in the most common areas.
The most obvious (armpits, knees, lower torso) places is still losing fluids which need to be replaced. Make sure you, regardless of your “need” to still take sips of antioxidant fluids which allow for quick absorption into the body to keep you going.
8. Remove Layers
Exercising is going to heat you up regardless of all the absorption sports wear you put on. When exercising for an extended period of time make sure that you take off layers as you feel yourself become more and more sweaty. In this way you are able to somewhat regulate your temperature.
These were our 8 best workout tips for exercising outdoors. Don’t forget that even in winter, a proper cool-down is important. This helps eliminate workout by-products (increased carbon dioxide production as a waste product) and reduced muscle soreness as much as possible.
Did we forget to add something to our short-list of winter workout tips, feel free to leave a comment and we’ll make sure to add it to our list!