With winter approaching,
it’s important to remember to stretch before exercising, especially if you crave
an outdoor run or workout. When it’s cold, your muscles tend to tighten, which can
make them more prone to injury.
Warm
up before Stretching
- Stretching a
cold muscle can result in pulling or straining your muscles because
they’re tight.
- In cold
weather, start with a light activity such as walking, jogging or shuffling
to get your blood flowing through your body and to your muscles. This will
help warm and loosen your muscles.
Dynamic
Stretching
- Dynamic
stretching is key to your winter workouts. When it’s cold, and your blood is
flowing from the warm up, keeps it going with dynamic rather than static
stretching. Repetitive moves like arm circles and leg raises help keep
your blood flowing while loosening your muscles.
During
the Workout
- If there is
ever an extended pause in your workout, keep the body moving by doing more
dynamic stretching exercises or even jogging in place.
Cool
Down
·
Although
the temperature is cold, it’s still important to cool down your body properly.
Incorporate static stretching in your cool down to help slow your heart rate
and relax your muscles. Holding stretches for 15-30 seconds per muscle
group without holding for more than 60 seconds will provide sufficient time to
stretch.
General
Tips on Dressing for Exercising in Cold Weather:
The clothing you wear to work out, is
just as important as bringing water with you. Clothing has many functions, and
it is important to choose the right outfit for the activity you are performing
and the conditions you will be in. With a little preparation, you can choose
the perfect clothing for your workout.
Dress
‘Dry,’ not just ‘Warm’
·
The
quickest way to lose body heat is to get wet. Because water is an efficient
heat conductor-moving heat away from the area of highest concentration (your
body) to the lowest (cold air outside) - getting wet will leave you chilled and
at risk for hypothermia.
·
Look
for active wear made out of synthetic fibers, such as polyester, nylon, and
polypropylene.
Opt
for Bright Colors
·
Poor
visibility from rain, snow, or overcast or dark skies makes it tough for others
to see you.
Wear bright colored clothing and
gear whenever possible and consider purchasing reflective gear or blinking
lights.
Protect
Your Extremities
·
Fingers,
ears, nose, and toes are affected most by chilly temperatures because blood is
shunted to the core of the body, leaving less blood available to hands and
feet.
Protect
Your Skin
·
Winter
air isn’t just cold, it’s dry. To keep your skin from drying out with it, drink
plenty of water and use moisturizing cream or lotion.
Remove
Layers as you Heat Up
·
As
you’re exercising, you do not want to get ridiculously sweaty when you’re in
subfreezing temperatures --leaving you at risk of everything from dehydration
to frostbite.
Know the Signs of Hypothermia
- Hypothermia is a medical emergency that occurs when your body loses heat faster than it can produce heat, causing a dangerously low body temperature. Normal body temperature is around 98.6 F (37 C).Hypothermia occurs as your body temperature falls below 95 F.
The signs and symptoms of the three different stages of
hypothermia are:
First stage: shivering and reduced circulation.
Second stage: slow, weak pulse, slowed breathing, lack of coordination, irritability, confusion and sleepy behavior.
Advanced stage: slow, weak or absent respiration and pulse.
The person may lose consciousness.
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