Is your hibernation mode turned on because of the winter, well you don’t have to wait for the weather to change because by the end of this article you would be able to dress right for the winter workouts? Exercise is good for the body and mind, plus giving it up is not really a good habit. This time of the year allows you to work at your fullest and let the beast out without drowning in sweat, yet there will be some. Exercise can help with the winter blues and rejuvenate that energy boost you were missing. At times in winters, it can get difficult to get out because of the cold and whatnot but with the below tips you can enjoy the workouts in winters to its fullest.
Dry and Warm
Because of the sweat, the body can catch a cold leaving you miserable. Keeping yourself dry and warm will let you work out properly and enjoy it to the fullest. This where the moisture-wicking clothes are important, they let sweat evaporate quickly and you don’t feel cold because of it. On the other hand, wet fabrics can cause body heat loss giving a chill and cold feeling. Activewear or more commonly known as workout clothes is the way you would want to go. Moreover, you can check the specifications and fabric to know if it is a sweat-wicking fabric or not. Usually, it is recommended to choose fabrics like polyester, nylon, etc. You will find these mostly in combination with cotton that balances comfort and performance and reliability.
Dress in layers
Just the sweat-wicking clothes will not do, layering is an important factor that can help in trapping the body heat and keeping the warmth. The moisture-wicking clothes only do half the work and need some external layer to keep the warmth in. The external layer protects from chill and wind. In order to have these features, it should be waterproof or repellent, windproof, lightweight, and breathable. You can add layers in between if you feel like. In addition, dressing in layers is important because you can remove them as the body temperature rises.
Because too many layers will still cause body temperature to rise and welcome sweat. So, removing the layers is how you can manage that. Outer layers should be easy to take off and put back on as well because when the body starts warming up you will feel like removing it. The worst thing, at least for me, dehydration and lots of sweat in winters. It can be tricky but if you know workout intensity.
Protection from winter
Hands, feet, nose, and ears are parts of the body that are most affected because of the cold, and it is natural because the blood is focused on the core. In such conditions, your responsibility is to keep them covered and warm in order to prevent any problems. Hats, or beanies, headbands, gloves, and warm socks can be worn to keep things warm and good. In addition, undergarments that are made to keep things warm in winters are an option worth considering. Wearing shoes that can trap the heat or at least keep the cold out would be good if your feet are cold.
When to removing layers
The right way and time to start removing layers are at baseline temperature. It can take time depending on different things, now you cannot skip the warmup. Getting right into exercise increases the chances of sprains, muscle pain, and other problems. That is why the warmup is essential and it differs from person to person. Lunges, squats, arm swings, core workouts are few common warmups. Save stretching, bending, etc. for post-workout.
Protecting the skin
Winter can make the skin dry leading to itches so skin protection is important. Lotions, moisturizers, and creams will keep it soft acting like a protective layer. Sunburn can happen in winters too, yes, even if it is cloudy or foggy UV rays can still travel and damage the skin so try to keep all the skin covered, according to the Skin Cancer Foundation, not us.
As high as you go from the sea level damage from UV rays increases, a 4-5 percent increase in skin damage comes with every 1,000 feet raise. Sunglasses and sunblock are highly recommended. Oh, and keep the water intake at a watch. Here is a guide that will let you know how to unlock your true workout potential.
After you are done working out the body gets chilled fast, clothes and body are still sweaty so letting the body cool down is important. changing clothes or going for a bath while still sweaty not only can damage the body like cramps and muscle soreness. Gradually decreasing the workout intensity and doing the most less intense workout at the end is an option while sitting out at the gym, waiting for the sweat to completely dry off, and wearing back the top layers is what you can do in the end. Go back home, take a shower and change into clean clothes, eat and relax.
For out outdoor workout enthusiasts, rain and/or snow results slippery surfaces which because of which you can get hurt. But there is a solution to everything, we won’t let you give up on a workout. Keep on the salted paths, keep away from snowy surfaces, wearing shoes with spikes or doing indoor workout are a few options. Note, spiked shoes are not meant for pavements or such hard surfaces, doing so you’ll probably slip.
Breathing while working out
Working out in winters is different from working out in warmer climates. The body starts reacting to the cold and with time it gets a little difficult to breathe. This is because of the cold and dry air, that is topped by breathing through the mouth. Wait, there is an easy solution to this rather than giving up. Cover your face with some scarf or other fabric, or there are many face masks and breathing masks available that you can wear while working out. They keep the cold and dry air out trapping the moisture in.
Keeping yourself hydrated in winters is crucial because the wind thirst is not felt like in summers but the body still needs water. Yes, dehydration can also happen in winters! People are seen sipping water during a workout, some people might say that it is okay to sip water during the workout but as far as our research goes you should not be doing it. Instead, drink 20 minutes before and after the workout, like paying attention to your urine might tell you if you are dehydrated or not. Darker the urine color more dehydrated you are. On the other hand, frequent urge to urinate means overhydration. Now you can keep things in check.
Bright colored clothes are better for outdoor workouts because they are easily visible in dark and foggy weather and second. Whether you would be sharing the road with motorists or track with runners we would prefer brighter clothes. Don’t abandon black if you like it so much rather try the black combination with other colors. All white is a big no-no. If reflective clothing or high-visibility jackets are something you can do, go for it.