by Kristen Desmond
Let's face it. Exercising in winter poses a challenge, even for the most seasoned athlete. Poor weather conditions and limited daylight threaten to derail outdoor workouts. For some, the dread of crowded gyms and hours logged on a treadmill or elliptical is enough to make them just stay home. This winter, resolve to continue your training, and when spring arrives, you'll be in tip-top shape.
Get in Gear
When the temperature drops and you're headed outdoors, be sure to gear up appropriately. Wear layers of moisture-wicking fabric to help keep you dry and warm. Wear a hat and gloves to help you maintain your body heat.
For those really cold days, wind-proof undergarments and hand and toe warmers go a long way toward increasing your comfort. Cover exposed skin with a layer of lotion, petroleum jelly or similar product to protect yourself from wind burn. Even in winter, you can get sunburn, so consider wearing sunscreen on sunny days. Also, remember to hydrate. It may not seem like it, but you sweat and lose moisture even when it's cold out.
Warm Up
When the weather is really bad, give yourself a little extra time to warm up. Stay closer to home and go out for a shorter time. Don't worry about the distance covered or pace. Just get out there and do what you can — cautiously. When conditions are poor, everyone's reaction time might be slower, including drivers, cyclists, runners and pedestrians. Keep your wits about you, leave the ear buds at home and stay in tune with your surroundings. After your workout, cool down indoors and change out of your wet clothes.
Play It Safe
Exercising outdoors early in the morning or after work can pose another challenge in winter — darkness. Wear reflective clothing; headlamps and blinking lights clipped to bikes and belts also help. For your safety, team up with a friend, join a training group or stay on busy, well-lit paths, streets and sidewalks. You might also consider changing your schedule to accommodate a mid-day workout.
Take It Indoors
Of course, there's always the gym. For the serial outdoor exerciser, winter offers an opportunity to head indoors to build core strength and flexibility. Pilates, yoga, swimming and other cross-training programs such as spinning can do wonders for improving your performance across the board. Don't belong to a gym? A simple exercise mat, a set of weights and elastic bands can offer you entertainment for hours in the comfort of your own home. You might also buy videos to guide your at-home yoga and Pilates training.
What's the most important piece of advice for exercising in the winter? Use your common sense. Your health, safety and fitness level depend on it.
When she's not running or cooking healthy grub, Kristen Desmond is a freelance writer living in Santa Barbara, Calif. after recently moving from Washington, DC. Find her healthy recipes at www.getyouryummyback.com.
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