Fitness Topics

7 Steps to Winterize Your Workouts

Many people tend to complain about the season they’re in. Those who complain most about the heat of summer are usually the first to complain about the cold of winter. The ideal way to view all seasons is to take note of the beauty specific to each respective season.

What I find most attractive about winter is the freshness of the air. Winter air is actually aromatic. Additionally, colder temperatures are more invigorating, thereby offering excellent conditions for brisk outdoor activity.

During physical activity, the body uses less energy to stay warm in the winter than it uses to stay cool in the summer. It’s easier to play with greater intensity using less energy during winter months. For example, while friends and I love playing handball year round, our strongest games are in colder weather. Also, we leave the courts more refreshed than when we started. In the warmer months, we leave feeling exhausted and depleted.

It may be tempting to stay indoors and under the covers during the winter months. But keep in mind that once you make it outdoors and begin to briskly perform an activity–like jogging, hiking, or in-line or ice skating–you will begin to experience an increase in energy as well as body temperature. Also, you will be happier because endorphins and other feel-good hormones kick in more readily.

Upon making the decision to take advantage of the fresher air quality, there are seven steps you should consider in order to make your outdoor excursion a truly enjoyable, enlivening experience:

1. Before putting on your outdoor gear, start with a brisk indoor warm-up. You can begin by simply marching in place. If you have a large home, walk, then jog, around your house. If you have stairs, walk up and down several flights. The key is to elevate your core temperature and warm up your joints.
   
   
2. Dressing in layers is of paramount importance. Layering is the most efficient way to block out the wind and stay warm. For athletics, it is a superb way to vary the amount of clothing to accommodate your fluctuating body temperature as you start and stop your activity.
   
   
3. Wear proper clothing. I’m not referring to the latest sports fashion. Instead, I’m recommending that you wear clothing made of materials that are quick-drying and moisture absorbing, as well as thermally insulated. You can find a variety of options at sporting goods stores. (Avoid cotton clothing since it retains moisture. Although not obvious during the actual activity, the moment you pause or stop, you will feel a chill run through your body.)
   
   
4. Select reflective gear. The shortest day of the year may already have passed, but the sun still sets quite early. Increase your visibility to drivers.
   
   
5. Stay hydrated. Just as we lose water more rapidly during hot weather, such is the case with cold weather. Drink four to sex liters of water per day.
   
   
6. Keep your head covered. A significant amount of body heat escapes through the head. A hood attached to one of your garments is ideal. As you warm up during play, you can quickly remove it from your head. Whenever you stop, you can quickly and conveniently place it back on your head.
   
   
7. Wear proper foot gear. An enormous amount of heat also escapes through the feet. On damp or windy days, choose solid leather shoes over mesh shoes.