How to Prepare for Exercising in the Cold Weather


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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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