Winter Workouts: Don't Skip Them!

12/29/2011

Part of an ongoing series devoted to promoting better health and well-being, this article focuses on the importance of keeping up an exercise routine, even through the winter.

For all but the most committed, weather has a way of interfering with exercise schedules. The human body, on the other hand, does not benefit from seasonal holidays.

According to experts, cardiovascular fitness is lost at roughly half the rate it took to attain it. That means, if you spent 10 weeks getting yourself into tip top shape over the summer, you’ll lose all of it in about 20 weeks of winter inactivity.

And those who neglect their exercise schedule during the winter months face a double whammy since the period from Halloween to New Year’s Day is filled with temptations to consume extra calories.

For those wanting to stay active year round, the ideal solution is to vary the activity with the season. Whatever the activity, winter exercise can be exhilarating, offering a new environment and new challenges. When you’re fighting the winter blues, try a noon workout—catching the warmest, sunniest part of the day.

Don’t expect to follow the same pace that felt comfortable in October. Your workouts may be shorter and less intense but still more efficient. Studies have demonstrated that men and women who walked or cycled at a moderate pace in cold air used more calories and had greater weight loss than those exercising at the same intensity in warm air.

In addition to the extra calories needed to regulate body temperature, scientists postulate that a cold environment stimulates fat metabolism.

If you’re properly dressed and moving constantly, you’ll be surprised at how quickly your body starts to generate heat. If the thermometer reads 35 degrees, you’re going to feel as if it’s 55 to 60, at least after the first half mile or so.

Dress in layers that you can peel off if you get too warm. Zippers are handy, allowing you to open up a layer or two to let air in. The inner layer should be of a material such as propylene that wicks moisture away from your skin. The newer high-tech micro-fibers are very good at this, but you’ll pay a premium for the best of these.

When the temperature dips below 35 degrees, you may need a middle layer that will hold in warmth and dry quickly. Fleece is a good choice. The outer layer should protect against wind, rain and snow without locking in moisture.

Since they’re constantly on the move, your legs will stay warm with only a pair of spandex tights or wind-resistant pants. A warm hat and scarf are essential since 30 to 40 percent of heat from the body is lost through the head and neck.

For healthy, experienced athletes, hypothermia is rarely a danger, at least until the wind chill gets into negative territory. Wind chill combined with wetness increases the risk of frostbite but only if the temperature is below freezing.

When there’s ice on the pavement, runners, cyclists and even walkers are at risk of injury by falling or sliding. If you’re worried about injury or simply don’t like to venture out in winter, there are numerous indoor alternatives.

Aerobics, Pilates and spinning all offer a change of pace from outdoor activities. Stair steppers can give an excellent cardiovascular workout; rowing machines and exercise bikes are good low-impact workout options.

Many shopping malls welcome walkers during early morning hours. Or you can buy exercise equipment for your own home - one study found that women with a treadmill in the home lost twice as much weight during winter as those without one.

With only a few hand weights, you can put together an effective strength training workout. And without any equipment at all, you can get a workout with pushups, sit-ups and stair exercises.

Whatever you do this winter, don’t neglect your workouts. Exercise will help you avoid that holiday weight gain, fight the winter blues and improve your metabolism so you feel better all day.

Parkview Regional Hospital proudly promotes good health in our community. If you have a topic you’d like to see addressed by a doctor, please let us know. Call (254) 562-0408, extension 1110.