Fitness column: Get ready for a winter workout

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January 2, 2010

Anonymous The Jacksonville Daily Progress Sat Jan 02, 2010, 01:41 PM CST

Dec. 21 was the winter solstice. This marks the official start of winter.

I understand that since this is my first “winter” in East Texas, my views might be a little skewed, but as far as I’ve seen, people tend not to move around as much when it gets “cold” here.

I cannot stress enough the importance of either starting or continuing an exercise program during the winter.

Getting out for some exercise can help cure your cabin fever, and can help you prevent feeling sluggish and putting on the winter weight.

Here are some helpful hints to get you started.

First it is important to stay properly hydrated. You can become just as dehydrated in cold weather as you can in warm weather.

Cold air is also associated with dry air. The drier the air, the more water your body can lose through respiratory vapor.

Cold weather also depresses the thirst reflex. It is important for someone who is exercising to make a deliberate and conscience effort to adequately hydrate before, and during exercise.

Another important consideration while exercising in the cold is your breathing. Exercising in cold weather is believed to increase the occurrence of exercise induced broncho-spasms or EIB.

EIB can manifest itself with often overlooked symptoms such as labored breathing, chest tightness, excessive mucous production, coughing and wheezing.

All of these symptoms can reflect upon your performance. It is also very important to mention that in a person with an underlying respiratory condition such as asthma, EIB can be a very dangerous situation.

If you have pulmonary issues, consult your physician before exercising in cold weather.

The final issue I want to address is proper attire when working out in cold weather. A common mistake is that people dress too warmly for winter workouts.

Your body naturally generates heat while you’re working out. The best strategy is to dress in layers.

Your base layer should be a light synthetic material that wicks the sweat away from you body. Avoid cotton for a base layer because it absorbs the sweat and holds it against your body which can cause you to get chilled.

The second layer should be for insulation. Fleece materials make a good lightweight insulator. The Top layer should be a breathable, weatherproof layer. If your clothing is too heavy, such as a down material, you may overheat, which will affect your performance.

Kolby Andrews is a personal trainer at Trinity Mother Francis Health and Fitness Center.

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