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The country is now in the icy grips of arctic weather, and as expected, the trains/buses/planes are subject to the usual delays and cancellations, plus this year we have been presented with a brand-new hilarious factor to take into consideration – we're running out of grit. Yippee! Still, the New Years Resolutions are holding fast and shame to waste that fiery and fierce motivation, so let’s take a look at how we can best prepare ourselves for cold weather exercise, and still make it as enjoyable as possible.
Extreme cold can constrict blood vessels and impede blood flow so muscles must be properly warmed up. When the surface area of the skin warms up, blood vessels open, which increases blood and oxygen flow to the muscles so they can function. By wearing appropriate clothing and modifying exercises, you can offset the effects of the cold and keep workouts safe and enjoyable.
Sensible cold-weather clothing doesn't necessarily mean going out looking like Mr Blobby, it means layers, ideally in natural fibres such as cotton or wool as these let the skin breathe yet retain heat better than synthetic fibres. Before you put on your top garment make sure your undergarments are covered with a short sleeved vest, long sleeved top, possibly a sweatshirt then finally an outer garment. If your legs feel the cold wear tights under leggings or tracksuit bottoms – yes, even gentlemen! And don't forget hats and gloves as extremities getting cold can have serious consequences.
Some people feel happy with exposed legs/arms etc however if you feel the cold then make sure you cover up and take peel garments off as necessary. If any part of you is cold you'll be unable to relax properly. Muscles contracting against cold temperatures require extra effort to warm up properly for safe exercise and one may find this reduces range of motion and ability to work hard.
This in turn will limit the exercise sessions potential to be effective and fun. If you opt for the one thick layer you may feel good at the beginning but 10 minutes into your workout as you start to sweat the body will have difficulty getting rid of the excess heat, and wet clothes in contact with warm air inside the garments and cold air outside can be unpleasant and possibly lead to stiff joints and chills.
As you exercise you produce heat and it has to be dissipated. The most efficient way is through evaporation of perspiration, and removal of layers. As the workout winds down these layers can easily be reintroduced. If you're running outdoors make sure the soles of your shoes have good grip as even with grit, salt and sand the surfaces may be slippery fron ice and slush.
Make sure you're adding sufficient extra time to your warm-up and cool down, and allow your body to adapt at a slower pace than normal. Don't make the mistake of thinking that because the cold has pushed your heart rate up quickly you're ready for vigorous activity. Hearts may be warmed up but muscles still need adequate time to become pliable in preparation for harder activity, and to minimise risk of injury.
Whether you're exercising in or outdoors it is unwise to throw on a coat over your damp workout kit and go on your way thinking “It's just for a few minutes”. It is essential in this cold weather to change into dry clothes. Moisture conducts heat away from the body very quickly and after working up a good sweat, the 5-10 minutes it takes to walk to the car or get home can invite low body temperature and possibly hypothermia.
Fatigue, shivering, confusion and lack of co-ordination are all signs of hypothermia and it's the body's way of saying heat is being lost and core body temperature is dropping dangerously low. Changing to dry clothing and making sure the top half of the body particularly the head where heat loss is more rapid, is well covered, is far safer and much more comfortable.
If your normal exercise session usually starts with cardio followed by strength work you may decide to perform it in reverse as the benefits of re-arranging are two-fold. Firstly, strength work gradually raises muscle temperature as well as slowly raising heart rate, so this could, in effect be a continuation of your warm-up, without extending the length of the class. Secondly, after the aerobic component your body becomes chilled through sweat evaporation.
If you then move onto the floor or use equipment for slower exercise you then have to stay in cold, wet clothing which can make the muscles seize up and exercise then becomes counter-productive. If you still decide to keep your strength session after your cardio at least try to change your top to maximise sweat absorption and minimise chills. Another alternative may be to alternate strength/cardio sessions on different days. Who knows, you may even end up with a new workout format you prefer!
The winter need not be a time of miss out on your valuable exercise programme, and you may find it incredibly motivating to exercise in clean, fresh and crisp conditions. Just make sure to follow the suggested guidelines and treat your body with respect to the colder temperatures. Before you know the snowdrops and daffodils will start to peep through the frost, and the gritters will be back where they belong - in their sheds
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