Even in chilly temperatures, exercise is safe for practically everyone. However, if you have asthma, heart difficulties, or Raynaud’s disease, consult your doctor first to discuss any extra precautions you need to take based on your condition or medications. The following suggestions will keep you safe — and toasty — while exercising in the cold.
Check weather conditions and wind chill
Before going outside, check the weather forecast. The length of time you’ll be outside, as well as the temperature, wind, and dampness, are all important considerations when planning a safe cold-weather and in cold temperatures workout.
The wind chill, which is a common feature in winter weather forecasts, is the combination of wind and cold. Even with appropriate clothes, wind chill extremes can make exercising outside dangerous. The wind can get through your garments and take away the insulating layer of warm air that surrounds you. Frostbite can occur on any exposed skin.
Dress in layers
When exercising in cold weather, overdressing is a big no-no. Exercise generates a significant quantity of heat, which makes you feel much warmer than it actually is. Sweat evaporation, on the other hand, draws heat from your body, making you feel cold.
What is the solution? Dress with layers that you can take off as soon as you start sweating and reapply as needed. Apply a thin coating of synthetic material, such as polypropylene, to your body to attract sweat away from it.
Cotton that stays damp adjacent to your skin should be avoided. Then, for insulation, add a layer of fleece or wool. Add a waterproof, breathable outer layer on top of it. Remove layers when your body reaches a pleasant workout temperature.
You may need to experiment to discover the ideal clothing mix for you based on the intensity of your workout. You may require more insulation if you are thin than if you are heavier.
Protect your head, hands, feet, and ears
When it’s cold outside, blood flow is concentrated in the center of your body, putting your head, hands, and feet at risk of frostbite. Underneath a pair of thicker gloves or mittens lined with wool or fleece, use a thin pair of wicking glove liners made of a wicking material (such as polypropylene).
Put on the mittens or gloves before your hands get chilly, and then take them off when they get sweaty. Cold weather is no joke. Consider ordering a half-size or full-size larger than usual in exercise shoes to accommodate thick thermal socks or an extra pair of ordinary socks.
Also, don’t forget to wear a hat or a headband to protect your ears. If it’s extremely cold outside, consider covering your face with a scarf or ski mask.
Start slow
Begin gradually to get into shape. You will be ready to enjoy winter sports if you have been exercising and participating in rigorous activities.
However, like with any training program, you should begin preparing for your winter holiday many weeks ahead of time, especially because of the cold weather conditions. Monitor your body, especially your heart rate, and gradually increase the exercise intensity.
Drink plenty of fluids
Don’t forget to stay hydrated, which is just as vital in the cold as it is in the hot. Even if you’re not thirsty, drink water or sports drinks before, during, and after your workout.
Sweating, breathing, the drying power of the winter wind, and increased urine production can all cause dehydration in the cold, but it may be harder to recognize.
These tips can help you safely — and enjoyably — exercise when temperatures drop. Closely monitor how your body feels during cold-weather exercise to help prevent injuries such as frostbite. Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.
Check out this article on the Benefits Of Workouts In The Winter
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