FitFam Friday! 

So I figured since we are still in the winter months (in most places) that I would give you guys some tips when it comes to exercising in the cold weather months. Now these tips are for those of you who intend to be outside when getting your sweat on. Personally, I have never been one to enjoy exercising outside when it is cold - mainly because I have bad blood circulation in my fingers and toes and because I don't like winter months, so I hit up the gym instead. For those of you currently workout outside during the colder months or those who would like to give it try, I hope this list comes handy to you. Keep in mind that "cold injuries" could occur, so safety is a must. 

 

 
  • Typically one should wear 3 layers of clothing pending the assessment of weather: inner layer, middle layer and outer layer. 
  • Wear clothing that minimizes sweating
  • Avoid an outer layer of clothing unless it is rainy or very windy
  • Reduce clothing insulation as exercise intensity increases 
  • For trainers: don't impose a single clothing standard on an entire group of exercisers
  • Wear appropriate footwear to avoid slips and falls. 

Medical conditions that could occur in cold environments:

  • Hypothermia: when heat loss exceeds heart production (factors: immersion, rain, wet clothing, low body fat, older age, and some health conditions) 
  • Frostbite: Tissue temperatures fall lower than 0 degrees C / "contact" frostbite can occur from touching cold objects with bare skin that causes rapid heat loss. 

Cold weather is not a barrier in performing physical activity, however it is very important to dress appropriately and know the signs/symptoms of cold injuries. Thank you for reading. 

 

Please take a moment and let me know if you exercise in cold weather, have you ever had the above cold injuries, and how you minimize your chances of injury.  Also, feel free to mention what type of exercises you take part in your cold environment (this includes if you play any winter sports).

 

Your Fitness Blogger,

Shay-lon xxxx