5 tips to keep to moving in winter

Don’t let the darkness and chill of winter keep you indoors

It’s cold, wet, foggy, maybe even icy or snowy if you are on a winter wonderland vacation, and what are you getting ready to do?  Workout of course!!!  Take into consideration these tips to keep you fit, active, and injury free during the winter months:

Make a goal

Sign up for a late winter or early spring race to get you motivated to train in the cold weather.  Not into racing?  Make a personal goal such as to lose weight, gain muscle, or to just simply be active at least 60 minutes per day every day.

Join a group

Statistics have shown that people who are accountable to a group are more likely to stick with their training program.  Many people also enjoy the “pack” mentality and tend to push themselves harder at training than they would on their own.  Pinnacle Training Systems has a number of group programs offered on the Central Coast. Look for a program closest to you that is realistic for your lifestyle.

Dress correctly

Look at the weather forecast prior to heading out on your swim, bike, run, etc. And make sure you are prepared for rain, fog, wind, snow, etc. as predicted by the weather report. Layering your clothes is the best way to avoid over or under dressing.  Avoid a heavy cotton sweatshirt and opt for dry fit or moisture wick type clothes that help take moisture away from your skin.  Rain, and wind specific clothes will also made your workouts much more successful by providing added protection. Remember as you start to exercise your body will warm up, so dress 15-20 degrees warmer than the predicted weather to avoid over heating or excessive sweating.

Fuel right

Many people tend to drink and eat less while exercising in the cold weather.   Studies have shown that in cold temperature, many people begin to shiver which causes the body to lose glycogen (carbohydrate stores used for energy) rapidly which can lead to fatigue.  Remember to pay close attention to your pre, during, and post exercise nutrition to get the most out of your training and exercise programs. 

Dehydration can also occur as a result of not drinking enough while exercising in cold weather.  You will most likely work up a sweat even when exercising in cold weather.  As you breath heavier in the cold air, you will also loose water through respiration.  Water is adequate for short duration (under 30 minutes) exercise, and performance drinks such as FLUID performance, are best for exercise over 60 minutes. 

Warm-up

Take a little extra time to ease into your activity (1-2 miles or 5-15 min. depending upon your workout) and to practice some dynamic stretching to warm up your body temperature and your muscles.  This will allow you to build into a faster pace and avoid injury.

Tara Kulikov - is an exercise physiologist from Pinnacle Training Systems in San Luis Obispo