It is that time of year again when the cold front moves swiftly across the South, taking us from a comfortable mid 70's to a low 30 degree temperature overnight. At first, you start using this as an excuse to not exercise outside, or attend your local boot camp, but then you come to realize that you can make up an excuse for anytime of the year. The summer is hot outside regardless of the time of day. The fall was infested with mosquitoes. Day light savings time got rid of the needed sun light. All excuses I am sure you have heard and maybe even considered using or have used yourself.
The best time to exercise is today! Not tomorrow, not when it gets warmer or colder, not after your new year's resolution, or after the semester is over with. Say it with me, "The best time to exercise is today!" Now that we have established today is a great day to start exercising, let's start to prepare ourselves to workout in the colder climate.
Here are a few important tips when preparing to exercise in the cold.
Clothing: First rule, make sure you wear moisture wicking clothing on anything that is going to come in contact with your skin. You don't want any moisture next to your skin because the cold will attack any sweat on your body. Second rule, make sure cotton doesn't touch your skin! Cotton will retain all the moisture and will make you feel colder than it actually is! On top of your moisture wicking clothing, you will want to add a fleece material to help retain and conserve heat. The fleece should have plenty of zippers to help you control or release any extra heat. If the wind and/or rain is an issue, be sure to wear a wind breaker to help keep any outside moisture off of your skin. Last, keep a pair of gloves and a cap ready to keep your head and fingers warm.
Warm-Up: If you haven't learned anything from my boot camps, warm-ups are essential and extremely important during cold training days. Warm-ups increase blood flow to all of your muscles and tendons, increase your heart rate, and increase your core body temperature. Practicing warming up by jogging outside for 10 minutes to help acclimate your body to the outside temperature and increase your core temperature are essential. After your jog, practice some dynamic stretching like skips, jumps, walking lunges, and jumping jacks to increase the blood flow to the muscles you plan on training. Failing to warm-up in cold temperatures can lead to a potential pulled muscle and poor workout performance.
Hydrate: Just because it is cold outside, it doesn't mean you are not going to sweat. Your body still needs to stay hydrated to perform at optimal levels. Make sure to bring a bottle of water with you whenever you train. Staying hydrated will help your body better regulate your body temperature. Remember, waiting until you are thirsty to hydrate means you are dehydrated. You should consume plenty of water before a boot camp or other exercise class. A sport drink containing carbohydrates and electrolytes are only needed if you are going to exercise past one hour.
Following these simple tips will help you have a safe and effective workout. Importantly, always have a buddy when exercising in any extreme temperature and listen to your body. If you need to take a break, take it!
Christopher Sunseri, MS Candidate, BS Nutrition, NSCA-Certified Personal Trainer. Chris is the owner and lead trainer of Camp Hurricane - Houston's Premier Boot Camp Experience. Chris is also a fitness specialist for Cooper Aerobics - Devon Energy Houston, TX
Please visit http://www.camphurricane.com/ for information on boot camps in the Houston Area.
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