Stay Warm During Winter Workouts

Stretching muscles and wearing lots of layers avoids frostbite

SATURDAY, Feb. 1, 2003 (HealthDayNews) -- Exercising in the cold can be a brisk, invigorating experience.

However, it also demands special attention to preserving your body heat so you can make it through the workout.

Your body's ability to retain enough heat depends partly on the insulation you have -- that means your body fat plus your clothing. Environmental factors such as temperature also play a role in whether you'll retain enough heat to stay comfortable.

About 40 percent or 50 percent of body heat is lost through the head, so wearing a hat -- or a helmet, if your sport calls for it -- is always recommended, according to the American Council on Exercise.

Dress in layers, which lets you easily change the amount of insulation needed. Avoid clothes that are all cotton, but rather pick fabrics that wick away moisture as you sweat, so you'll stay drier and warmer.

Pay close attention to keeping hands and feet warm, since lower outside temperatures result in blood shifting to the center of the body to keep your internal organs warm.

Before working out in extreme cold, warm up indoors by doing stretches and jogging in place. Check the temperature, too. If it's below freezing, extra vigilance is needed; you might even want to wait until it warms up.

Be on the lookout for symptoms of frostbite, which include numbness, a burning sensation or yellowish-looking skin. First aid includes immersing the parts in warm (but never hot) water.

Avoid icy or wet streets or sidewalks to minimize the risk of falling.

More information

More details about working out in the cold are at the American Running Association.

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