Posts Tagged ‘sports injury bulletin’

How to Cope With Cold Weather Exercise

Winter is a perfect time to carry out lots of endurance-building, fat-burning, body composition-improving prolonged workouts.

Your cold weather training will eventually lead to some really sizzling efforts when warmer weather arrives, writes exercise physiologist Owen Anderson PhD in the January 25 Sports Injury Bulletin

Here are his tips on how to cope with cold weather:

* Don’t reduce your fluid consumption.

It’s true that sweating rates are lower in the cold than in the heat, but cold weather exercise can still be dehydrating.

For one thing, water is lost from the respiratory system at an augmented rate on chilly days, and exposure to cold air can also increase urine production.

Since feelings of thirst are diminished in cool air, the end result can be a dehydrated state which damages your performance and makes it harder to stay warm.

The solution?

Take in a glass of fluid immediately before a wintry workout and sip hot beverages immediately afterwards.

Additionally, drink at least 8-10 glasses of water each day.

* Do consume extra carbohydrate.

Cold exposure increases the rate at which muscles use up their carbohydrate stores, so glycogen depletion can become a problem.

Winter also increases fat oxidation, but extra dietary fat is unnecessary.

Even very lean athletes usually have enough fat stored in their bodies to support an increased utilization of fat for fuel.

* Don’t overeat.

Amplifying the fat under your skin offers no special advantages.

It’s true that a fat person will feel more comfortable than a skinny individual when both are standing still in cold air, but the situation is reversed during exercise.

Lean people can usually exercise more intensely than heftier folk and can therefore generate more internal heat.

If your goal is to stay warm while exercising, being fit is definitely better than being fat!

The exception to this rule is swimming, where a bit of suet under the skin prevents heat from being lost too rapidly to the water.

* If you are a runner, use at least two different pairs of running shoes.

The running-shoe companies are very happy with this tip, which arises from the fact that winter’s slushy conditions often leave running-shoe midsoles saturated with moisture.

Wet midsoles absorb shock less well than dry soles, so leave water-logged shoes to dry out for 48 hours and use your second pair for the next day’s run.

* Wear adaptable clothes during runs.

Clothes with zippers are great, because you can open them up if you get too hot midway through a workout.

Unzipping garments also gets rid of excess moisture which builds up as you move around.

In general, wear enough clothing to stay warm as you exercise but not so much that you begin to sweat heavily.

On the other hand, be prepared for the possibility of chilling: wear a sweatshirt with a hood which can be pulled up over your head if needed, and keep a spare item of clothing tied around your waist or at a pick-up point midway through your training session.

* During extremely cold weather, find sheltered exercise locations which are at least partly out of the wind.

This will allow you to exercise more efficiently and reduce your risk of getting excessively cold.