It's Cold Out....Go Out and Exercise!

Yeah, sure...we know. It's cold out. No, it's frigid! Icy! Ridiculously frosty! So that means it's time to take walking, running and other forms of exercise indoors, right?

Wrong! In fact, cold weather outdoor exercise can increase cardio response and promote better autoimmune function. If, that is, you do it correctly!

Here are some tips to help you keep your program on pace without packing into a sweaty, noisy gym and getting on a treadmill (heaven forbid! More on this counterproductive piece of junk in a later post.)

1. Check with doc if you have asthma or a heart condition - Most people can exercise outdoors in the cold with little additional risk. If you have asthma or a heart issue, though, check with your doctor first.

2. Layer it on! - Did you know that when you exercise, the heat generated by your body can make it feel 30 degrees warmer than it really is? It's true! So dressing too warmly to start your session can actually make you "overheat" while working out!

Of course, as you sweat and get tired, you can get chilled. The solution? Multiple, thin layers you can remove as you get warm, then replace if you start to chill. The Mayo Clinic recommends a layer of polypropylene or other "wicking" material next to the skin. Avoid cotton, which stays wet and clings to skin. Next, try fleece, says Mayo, for insulation. Top this with a layer of breathable, waterproof material.

This combination should do the trick. Add fleece or wicking layers if needed. If cotton is a necessary choice as a layer, put it between the wicking material and the fleece. If it's 0 degrees or below, use a scarf or face mask to cover the mouth.

3. Choose the "right stuff!" - Use reflective gear at night. This is true no matter what time of year it is. Make sure your running/walking/training shoes have enough "bite" to help you keep your footing. Try wider base shoes for winter running. If you ski/snowboard...wear a helmet!

4. Remember the fluids and sunscreen! - You may not think so, but you can dehydrate easily while exercising in the winter. The outside air is usually dry as well as cold, exacerbating dehydration even during moderate exercise. Sunscreen will help not only with the winter sun, but with windburn as well. SPF 15 and UVA/UVB protection are a good start. SPF lip balm will also keep the "chap" away.

5. Catch a headwind and pay attention to the wind chill! - If running or walking, start with the wind in your face. That way, when you're returning, tired and sweaty, it will be at your back.

Wind passes over the body, venting the warm layer of insulating air near the skin. Moving fast, as in running, skiing, skating, snowboarding, etc., also creates wind chill as the air moves past you. Example: skiing at 20 miles an hour on a 10 degree day creates a wind chill of -9 degrees! If the ambient temperature is well below 0, you may want to choose an indoor activity!

6. Know when something is wrong! - You need to be aware of the signs of frostibite (paleness of skin, numbness, loss of sensation or a stinging sensation) and hypothermia (intense shivering, slurred speech, loss of coordination, fatigue).

For frostbite, get where it's warm and slowly warm the affected area (don't rub it!) For hypothermia, get help immediately! Hypothermia requires medical treatment to prevent complications.

7. Get motivated, stay smart! - There's no reason to hole up indoors and wait for spring! You can stay in the great outdoors and stay safe. Just be aware of how to prepare and how to prevent potential problems!

As always, if you have questions about this or any other exercise topic, feel free to contact us. Just go to http://www.allstarsportsacademynj.com/contact and let us know how we can help you!

And we'll see YOU at All-Star Sports Academy!