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THE SPORTS DOCTOR Exercising When the Weather Gets ‘Frightful’

Exercising

When the Weather Gets ‘Frightful’

By Dr. Michael Gross

The days are growing shorter and the mercury is dropping, and that can only mean one thing: winter. Unless you’re ready to move your workouts indoors, you better start thinking about exercising in the cold weather and how to do it safely.

Injuries due to overexposure in cold temperature have risen in recent years due to increased participation in outdoor winter activities, such as ice skating, skiing, snowboarding and in all-season walking, jogging and cycling. Short of investing in a treadmill, or taking up mall walking, knowledge of potential hazards and prevention during cold weather is the key to keeping us safe during our outdoor fitness activities.

Unfortunately, the cold weather also robs many people of their motivation to exercise. And, when you’re not motivated, it’s easy to just stop exercising for the winter and hibernate like a big black bear. You don’t have to let cold weather spell the end of your exercise. With these tips for exercising during cold weather, you can stay fit, motivated and warm when the weather turns chilly. The American Council on Exercise offers these suggestions for exercising safely in the cold: wear layers of clothing that you can peel away as you warm up; keep your head, hands and feet warm with a hat, gloves and socks; and always check the weather before heading out/don’t exercise outdoors in dangerous conditions.

DRESS IN LAYERS

Heat conservation is the major goal when exercising in cold weather. Prevent heat loss by wearing appropriate clothing. The key to protection is to wear clothing that is layered, lightweight and waterproof or water-resistant.

The air trapped between clothing fibers and the skin, which becomes warm and provides a barrier to heat loss, provides insulation. The more layers between the skin and the air, the more insulation. Several layers of lighter provide better protection than a single bulky layer.

For the innermost layer against the skin, choose a lightweight synthetic, such as polypropylene. This wicks moisture away from the body’s surface and dries quickly. Cotton or natural fibers tend to become saturated and stay wet. Clothing that becomes wet through sweating or external moisture loses almost 90 percent of its insulating properties. Since water conducts heat 25 times faster than air, wearing wet clothing will quickly facilitate heat loss.

Lighter sweaters and long-sleeve shirts made with natural materials work best as inner layers, providing insulation without restricting movement.

Cover these layers with a zipped or easy to open jacket. Choose one that is both waterproof and lightweight, since it will be your protection from snow, rain and wind, and will be the layer you shed if you heat up too quickly.

PROTECT YOUR HANDS, FEET AND EARS

At least 30 to 40 percent, and at times up to 50 percent, of body heat, dissipates through our heads, top off your ensemble with a hat or helmet, depending

on your sport. Make sure to cover your ears. Since hands/fingers are highly susceptible to frostbite, wear mittens or gloves. When it’s cold, blood flow is concentrated on your body’s core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Don the mittens or gloves before your hands become cold and then remove them if your hands begin to sweat. Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat or headband to protect your ears, which also are vulnerable to frostbite. ALWAYS CHECK THE WEATHER Always check the air temperature and wind chill factor before exercising in the cold. Used by the National Weather Service since 1973 as a public health tool to reduce cold injuries, the wind-chill index represents

“They get it and drive it over to us PLAN A VACATION WITH JET SET GETAWAYS the cooling effect of the wind on bare skin for differfor the day that we are doing that 300 Franklin Ave. #101, Wyckoff ent temperatures and wind velocities. Higher winds specific activity. He is so easy to increase the cooling effect of cold temperatures, further emphasizing the need to cover skin in cold weather.work with and so knowledgeable. Summer goes by fast, and many people forget to take time for We are really in a routine every themselves and book a vacation. Between running to and from Data from the National Safety Council suggest little danyear, so I don’t have to think twice camp for your kids and work, it can turn into a stressful time. ger to individuals with properly clothed skin exposed about it. And their equipment is Jet Set Getaways is a one-of-a-kind luxury travel agency that at 20 degrees Fahrenheit, even with a 30 mph wind. top notch. You get stuff online that will help you specialize in custom travel arrangements and VIP A danger does exist for individuals with exposed skin is terrible, but this stuff is real treatments. They have valuable direct relationships with the finwhen the wind chill factor (combined effect of tempera-quality and has a lifetime guaranest hotels, resorts, spas, cruise lines and tour operations in the ture and wind) falls below minus 20 degrees Fahrenheit.tee. It couldn’t be any easier with world as well as an expanded resource of insider destination them; they make my life very sim-knowledge. Exercising when it’s cold and raining can make you more vulnerable to the cold. If you get soaked, you may not be able to keep your core body temperature high enough, and layering won’t help if your clothes are wet. If it’s extremely cold, you may need to take your exercise indoors or skip it for a day or two. ple.” While Cornell Surgical has only recently stepped out of the shadows, it has been making the lives of many people in North Jersey simple for three quarters of a cenSet fun goals for yourself. Summer is full of distractions between driving your kids to camp, working, and gatherings every other weekend. Setting summer goals will help you stay productive and not feel as if you wasted the summer away. Challenge yourself to see how many books you can read or how many times you can get to the beach. Write them down, set a date, and put them Wind chill extremes can make exercising outdoors tury. on display so you don’t forget to accomplish them. Make it fun! unsafe even if you dress warmly. The wind can penetrate your clothes and remove the insulating layer of warm Michelle DeSantis is a Bergen County girl who lives, breathes, eats and sleeps Bergen County. Founder of the blog, The Bergen air that surrounds your body, and any exposed skin is Skinny, Michelle is determined to find the best food, fitness, fashion and entrepreneurs in the area. vulnerable to frostbite.Check her out at www.thebergenskinny.com.

Just because it’s cold, it doesn’t mean you can forget all you know about proper hydration. You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you’re not really thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.

Because of the dry environment usually present in cold weather, attention to hydration becomes even more important. Significant body fluid can be lost and since sweat may evaporate more quickly than in a hot environment, you may not have a clear indication of how much fluid you are actually losing. Always begin your workout properly hydrated and continue drinking 15 to 20 ounces of water per hour.

Dehydration affects your body’s ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating.

SPECIAL CONDITIONS

Exercising in cold weather may not be ideal if you have any of the following health conditions. If you do, check with your doctor before starting to exercise in cold weather: asthma; exercise-induced bronchitis; a heart condition; and/or Raynaud’s disease (a condition that limits blood circulation to certain areas of your body, causing them to numb in response to cold temperatures or stress. This may not only make it difficult to determine whether you’re getting hypothermic, the reduced blood flow may also increase your risk).

These tips can help you safely – and enjoyably – exercise when the weather starts to get chilly. Remember that as you exercise in cold weather, you must always monitor how your body feels. It may be necessary to shorten your outdoor workout or even cancel it altogether during extreme weather. Always know when to head home and warm up. Finally, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.

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