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Dress for Workout Success

All revved up to get out and brave the chill? First, there are a few vital safety tips you should keep in mind:

  • Stay hydrated. People are subject to dehydration in colder environments, says Fabio Comana, an exercise physiologist with the American Council on Exercise. Drinking plenty of water "allows our thermoregulatory systems to operate optimally, keeping us warm." Forgot your water bottle? Don't be tempted by that wonderland of snow. Aside from its questionable cleanliness, "drinking" snow can lower your core body temperature, possibly causing hypothermia.
  • Artificial fibers are best when bundling up. There's an old saying, "Cotton kills." That's because it "acts like a sponge, absorbing moisture from the snow" says Frado, and instead of wicking the moisture away, it holds it close to the body. Stick to synthetic microfibers ("wonder fabrics," Frado calls them) next to your skin. Add a second layer of a lightweight material like fleece, then top it all off with a windproof, waterproof outer shell and you're ready to roll -- or run, sled, or shovel!
  • Skip the drink -- if it's alcohol, that is. Whether you're going for a wobbly walk across a frozen lake or a swoop down a favorite sledding hill, leave the alcoholic for later. Alcohol dilates blood vessels, rushing blood to the surface of your skin -- and dissipating heat instead of holding it inside, close to your core. It can also be a diuretic, robbing you of fluids. Instead, stick to the winter fitness drink of choice: water.
  • Warm up thoroughly, and take it easy. When it's really cold out, it can be harder to breathe, which puts us at risk of bronchial spasms, says Comana. "Give yourself a slightly longer warm-up because of colder, drier weather. Taper down your exercise just a little and put a guard over your mouth, so that air is pre-warmed as it comes through." Remember, if you think you're too tired to ski that last run, sled that last hill, or go that final mile, then you are, says Herrig. "Don't get talked into something you're too worn out to do."
  • When starting a new sport, get a lesson. "Sometimes your natural instincts will take you away from what is the most stable thing," says Cristy Harvey, ski instructor at Mt. Bachelor's Nordic Center in Bend, Ore. "And go out with people who are at your own speed -- have a relaxed, fun time."

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Heart Rate Calculator

Ensure you're exercising hard enough to get a good workout, but not strain your heart.

While you are exercising, you should count between...

-
Beats
PER
Seconds