BRRR! Cold weather and exercise

So last night I was out and the temperatures were frigid cold! I'm not sure if it is just the temperature or that the air is so dry but I froze just standing still. This gave me the idea to talk about cold weather and exercise.

The Holidays bring on the dreaded weight gain. Many Americans gain anywhere from 0.8-5 pounds  in the 6 weeks between Thanksgiving and New Years. Think of that over several years and you can easily gain anywhere between 8-50 pounds in a 10 year span just because of the Holidays. One weight management solution is to stay active in the winter months. You will not only manage your weight but maintain your health and fight off winter blues.

Typically people go out at the start of the new year and buy a gym membership only to stop using it two weeks after they start. Gyms can be boring unless you go with a partner or take a fun class. Running on a treadmill staring at the wall can be discouraging. If you don't have the resources of personal gym equipment or a membership to a fitness facility, you can be left with few options. Either exercise in front of the TV to a DVD or Wii/kinect game or take a chance on the outdoors. The scenery is beautiful in the winter and while it can be cold you will be surprised by how warm you actually can be while working out in below 30 degree temperatures.

There are many things you can do outside. Walking, hiking, cross-country skiing, snowshoeing, running, and the list goes on. You can also burn more calories while working out in the cold weather. Some shivering which causes your muscles to tense up will allow you to burn 2-3 times more calories than if you were to work out indoors. More intense shivering can burn up to 400 calories more! I'm not saying go run in your bathing suit though, layers are very important and essential to prevent hypothermia and frostbite.  Your outfit can make all the difference as well. Dressing in layers adds weight to your body therefore your body has to expend more energy to carry it through the exercise. When exercising in cold weather you should watch for signs of hypothermia and frostbite.

• Frostbite sets in at below 27 degree temperatures. You will want to make sure all your extremities are covered. Wear gloves, socks, good sturdy warm shoes, ear warmers or a hat (or both if you are like me).
• hypothermia affects your mental functioning and can slow the body. The dangerous part about it is its gradual onset. You may not even realize it is happening until it is too late. Symptoms of hypothermia are brain fog, confusion, nausea, lethargy, slurred speech, hunger, severe shivering, and loss of consciousness. This is why it is important to dress warm for the weather conditions, drink plenty of fluids, and keep moving when you are outside to reduce the chances of experiencing any of these symptoms.

DRESS IN LAYERS (NOT like the man in the picture):

• 30-40% of your body heat is expelled through your head so wear a hat. It will be one of the most important articles of clothing you will wear in the cold weather.
• Wear wicking materials closest to your body to prevent you from becoming wet from sweating. Wet clothing will only make you colder and shiver more.
• Do not wear cotton sweats, linen, or other similar materials as they absorb moisture and draw heat away from your body (a better option for the summer).
• My general rule is to have at least three layers (a base, mid and outer layer)
• Your base layer (closest to your skin) should be a wick material, polypropylene, or wool like materials
• The mid layer should provide insulation. It should be comfortable, not too loose and not too snug, and be made of polyester, fleece, or wool like materials that also draw moisture away from the body.
• The outer layer will be your barrier from the wind so you will need a wind and water resistant cover such as a gore-tex shell or other similar materials.
• With layers you can add and remove them as needed to adjust your temperature while working out.
• Wear gloves, hats, socks, and proper shoes for the activity you are doing. Wind blocking fabrics are ideal for your hats and gloves as well. Fleece is warm but does not block the wind so go with a wind resistant material if you can or layer. I usually wear a fleece headband but also a wool hat on top of that. Hats don't seem to stay over my ears so I like the added layer.

Watch the news and look for wind chill and air temperature reports before heading out. Any temperatures under 20 degrees F. and a wind chill above 40 mph, you should consider a scarf or mask to assist you in warming the air you breathe in. Two most critical things to keep in mind in very cold temperatures is reduce skin exposure (to prevent frostbite) and to warm the air you breath in. Your body is great at warming your inhaled air before reaching your lungs but in very cold temperatures it could use a little help.

One of the most common issues with cold weather training is dehydration. Many people don't think about drinking water while working out in the cold because they don't want to cool their body but it is so important to fuel the body with water. Cold weather can stunt your desire to drink (your thirst mechanism) and you will not want to drink but you need to consciously consume liquids. You are prone to dehydration more because, even if you don't realize it, your insulated clothing will make you sweat and when you exhale you lose water in your body quickly.

What's your reward for a good cold weather workout? Hot cocoa and a bowl of warm soup or chili. YUM! These foods are thermogenics which help the body recover quickly and you will feel all warm and good inside :)