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Posted on: December 8, 2011

Work Up a Cold Sweat

Chillier temperatures mean new attire for outdoor fitness buffs – here’s how to stay warm

By Dawn Klingensmith
CTW Features

Good ol’ Jack Frost. If you ordinarily exercise outdoors, he gives you the perfect excuse to skip workouts, at least in some climates. Of course, there are some diehards – perhaps you’re one of them – who’ll thumb their noses at Mr. Frost and go for their daily jogs even in single-digit weather.

In either case, it’s time to winterize your workout routine. “There are ways to enjoy workouts outside if you just adapt to the weather and dress in layers,” says personal trainer Debi Silber, New York City, author of “The Lifestyle Fitness Program” (Morgan James, 2008).

The way New York-based personal trainer Nikki Glor describes it, dressing appropriately for cold weather is a workout in and of itself. “If you’re an outdoor runner, put on a long tank top and then a long short-sleeve shirt and then a long-sleeve shirt. Wear a zip-up jacket that you can easily take off and tie around your waist if you get hot,” she says.

Don’t worry; you won’t look like a kid in a snowsuit. New-generation winter workout apparel is lightweight yet toasty, and wicks sweat away from your body so you won’t get the chills.

Glor prefers headbands over hats because you can pull a headband down around your neck if you get hot. “Hooded jackets are good, too,” she says.

For warmth and safety, invest in a second pair of shoes specifically designed for winter conditions, such as The North Face’s Snow Sneaker or Asics’ GEL-Arctic, which has replaceable spikes that grip icy or snowy surfaces.

Understandably, if it’s chilly you might want to shorten your workout. But don’t skip your warm-up and stretches. “Your muscles are cold and if you don’t warm them up you’ll be more prone to injury,” Silber says.

Glor recommends adding some stability and balance exercises to your regimen so you’re less likely to fall if you hit a patch of ice. These can be done indoors.

‘Tis the season for hot chocolate and eggnog, but remember to drink plenty of water. It’s important to stay hydrated,” Silber says. “We’re conscious of this in the warmer months, but we need to be aware of it in winter, too.”

If you generally work out in the evenings, consider switching to a morning or lunch-break routine. Because it gets dark so much earlier, outdoor workouts aren’t as safe, and motivation tends to wane when the sun goes down. “If it’s dark at 4 in the afternoon, people just start to feel tired and like they’ve already had a long day,” Glor says.

Aside from the cold, the amount of time it takes to bundle up becomes an obstacle for some people. There’s always the option of working out indoors at a fitness center or in your own living room.

“A lot of people prefer the outdoors because inside is boring to them,” Silber says. However, exercise videos have come a long way. Fitness DVDs generally are segmented into chapters that you can program or play randomly, so your workout is different each day. There are also downloadable fitness programs for MP3 players that you customize by choosing a type of workout and trainer.

“It’s sort of like having a trainer in your ear, which can be motivating for some people and annoying to others,” Silber says.

It’s your choice – you can have a trainer in your ear or Jack Frost nipping at your nose. Just make sure you get up and get moving.