Ready for a winter workout?

  • Published
  • By Airman 1st Class Samuel Taylor
  • 436th Airlift Wing Public Affairs
DOVER AIR FORCE BASE, Del. --  For many, working up the motivation to exercise is a workout in and of itself. A desire to hit the gym is often trumped by excuses, soon forgotten about, and regretted later. It is understandable - there is work to do, children to take care of, spouses to support, and not enough time in the day. However, according to staff at the Dover Air Force Base, Del., Fitness Center, there is one excuse that should not be a deal-breaker - "it is too cold."

"Whenever the temperature drops, so does people's motivation to exercise," said Airman Jerome Reed, fitness apprentice with the 436th Force Support Squadron. "[However], with the right preparation, working out in the winter can be a safe way to stay fit."

Proper planning before the workout

A healthy cold-weather workout begins before heading out the door. The first step is to dress for the cold. Clothing should be warm without over-heating the body during rigorous exercise. When in cold temperatures, the body must work overtime to keep its core temperature up. More energy spent keeping the body warm means less energy for exercising. Dressing in layers helps trap heat at the skin's surface, thereby keeping muscles warm and limber.

According to Reed, layering has several other benefits when used properly.

"Clothing that wicks away moisture and [wards off chilling wind] helps reduce the threat of hypothermia when exercising in cold temperatures. Make sure the layer closest to the body is made of a breathable fabric."

Insulating the extremities is another way to reduce the risk of hypothermia and frostbite. During cold weather, blood flow is concentrated on the body's core to keep the internal organs at a stable temperature, leaving the hands, feet and ears vulnerable. Gloves, thermal socks and insulating headwear are necessities. Experts recommend buying running shoes an extra half-size larger to allow room for several layers of socks. Shoes should have enough traction to prevent slipping on ice. Consider bringing a jacket that can be either worn or tied around the waist to adjust to any changes in temperature.

Before heading out, grab a cell phone and water bottle - both will be useful during the workout.

Risk reduction during the workout

Reed recommends extending the pre-workout routine to prepare your muscles for the constricting cold. Instead of a few perfunctory thigh stretches before running, take 10 minutes to complete a full-body stretch session. Pay particular attention to the thighs, calves and gluteus muscles to avoid cramps brought on by cold weather. Stretching outside also gives the lungs a chance to acclimate to the cold air, reducing discomfort while running. Speaking of running, where is a suitable place to log a few miles during the winter?

"The base running track is shoveled every winter for [service members] to use," said Reed. "[The track] is the safest place to run outdoors - avoid running elsewhere because you never know what is underneath the snow."

While outdoors, be watchful for the effects of frostbite and hypothermia, two common threats during winter workouts. Numbness and tingling, stinging sensations are signs of frostbite. If frostbite is suspected, go indoors immediately and slowly warm the effected body part - the more time spent in the cold, the more damage done to the tissue. Signs of hypothermia typically include uncontrollable shivering, numbness, slurring of speech, loss of fine motor control and sudden fatigue.

Cautious cool-down after the workout

After the run, make use of that water bottle. While drinking in near-freezing temperature sounds counter-productive, hydration is almost more critical during cold weather than during warmer months. The extra layers of clothing mean more sweating due to heat buildup - more sweat means more water consumption. Though those layers may feel too warm after a workout, Reed suggests you leave them on.

"After expending large amounts of energy, the body may have a hard time normalizing body temperature, so put on any additional layers that were removed during the workout."

Once back home, it is time to wash off in a hot shower right? Not yet. The blood vessels in the extremities constrict while in cold weather, leaving the blood in cooler than normal. A sudden rush of heat may release cold blood contained in the extremities to the organs, shocking the body. Allow the body approximately 15 minutes to warm up before enjoying a well-deserved soak.

Winter workouts - worth it?

"It takes more preparation to exercise safely during the winter months, but it is critical as service members to stay in shape," said Reed. "It is easy to let yourself go and, before you know it, gain 30 pounds. Failing a fitness test is a career-killer that happens more than it should. Fitness should be a top priority."