Oh baby, it’s cold and icy outside!
I don’t know about you but the east coast is getting hammered this winter with snow and ice storms.
It's easy to work out when it's sunny and beautiful in the summer, but not so much when it's cold, dark, and snowy in the winter.
Being that I just started winter boot camps in Jersey City (www.kranksystems.com for more information) I thought it would be fitting to post about important tips for attending winter boot camps.
Winter boot camps are usually conducted both indoors and outdoors…depending on the temperature outside.
Gear: Proper clothing is the most important part of exercising when it's cold out. The key word here is “layer.” Start with a synthetic fabric next to your skin. There are many options now that are specially made to wick sweat away from the skin so you stay dry instead of catching a chill.
The next layer should be a fleece sweater to keep you warm, and after that, a wind-proof and waterproof outer jacket. Wear synthetic fabric socks; cotton is a poor choice because it stays wet once you are sweaty, so your feet will get cold. If it's really cold, try laying a thin pair of gloves under a pair of warmer mittens.
Stay Hydrated: Although you may not feel as thirsty when you work out in cold weather, it's just as important to drink plenty of water. Your body still gets dehydrated during a workout, even when it's cold outside.
Choose the Right Shoes: Running shoes are the best choice for walking or running in the winter however; if weights are involved shoes should be flat and supportive. There are attachable cleats for shoes that are specially designed to prevent slips in the winter. If it's very cold in your area, buy shoes a half-size larger so there is room for two pairs of socks to keep your feet warm.
Know the Signs of Frostbite and Hypothermia: Early symptoms of frostbite include pale skin, numbness or tingling, usually in the extremities, such as fingers and toes. Get out of the cold immediately if you have these symptoms. Intense shivering, slurred speech, reduced coordination and fatigue are signs of hypothermia. If you experience these, get emergency help.
Outdoor Options: Since the weather is cold and snowy anyway, why not take advantage of it rather than fighting to jog through snow banks? Sledding, skating, snowboarding and skiing all give you a great workout that you can't do all year long.
·Make a Snowman: You'd be surprised how much energy it takes.
·Ice Skating: Town's convert their lakes into a temporary ice rink during the winter months. Plus, many cities set up a temporary outdoor ice rink in the city center over winter. If you are lucky enough to be in one of the towns or cities that offer this facility then why not take full advantage? Ice skating is great fun whether you go alone, go with friends or go with family. It is also a fantastic exercise that gives your leg muscles a good workout and can burn over 300 calories an hour.
·Skiing: involves a lot of aerobic physical work from your arms, legs and body and is a great workout that is often more intense than general running. Cross-country skiing, often very exhausting, is extreme training that can be great in losing weight over time - especially around the upper body.
·Snowboarding: although can be slightly difficult to master at the beginning, is a great fun sport that is slightly less enduring than Skiing, focusing more on leg exercising and leg-eye co-ordination than a whole body physical workout.
·Sledding: (no you are not sitting on the sled) pull a sled up a hill with kids or weight which will help build upper body strength.
·Create an Obstacle Course: jog up a hill; get down low and do a snow crawl; scale a wall, move snow with a shovel from one end of an area to another; grab a sled pull some snow, weights or a few kids.
·Shoveling: This may not be your idea of fun but if it snows your drive way is going to need clearing. One of the benefits of clearing your driveway is that it will help you get a pretty intensive workout. One hour of shoveling can burn over 400 calories and it can save you a bit of cash as you do not have to pay anyone else to do it.
Occasionally, Stay Indoors: If the wind chill pushes the temperature much below 0 F, choose an indoor activity instead.
By exercising outdoors throughout the winter, you can retain your level of fitness, maintain a healthy weight and feel better in general.
Rob
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