Since it's been so cold lately, the first Fitness Tip Tuesday will be about cold weather workouts.
You can either brave the elements with appropriate layers or just stick to indoor workouts. I'm feeling ambitious today and have had nowhere to go since everything is closed, so I'll just discuss both.
Braving the Cold: How to Layer for Winter Running
I've found that how many layers to wear and what exactly to wear varies a little bit by personal preference. I have a naturally low body temperature, so I tend to wear more layers than the average person. A good rule of thumb, though, is that you only need all 3 layers when it's below freezing temperature. If it's right around freezing temperature, I usually only wear my inner and outer layer. Also, keep in mind that you'll warm up as your body gets moving. You can also take layers off/tie your jacket around your waist if you start to get too warm.
Base Layer: I usually wear Under Armor, or some sort of dri-fit long-sleeved shirt. It keeps me warm, but if/when I start to sweat, the sweat is wicked away. This is very important because if you wear cotton or something that does not wick away the sweat, you will get wet from the sweat and possibly get really cold (especially if you need to slow down or stop and when the wind blows).
Middle Layer: If it's really cold (below 20 degrees F), I'll wear a fleece jacket for this. A hoodie will work, but it's not my preference because the hood bouncing around gets on my nerves. And it causes a little extra sweat to build up on my upper back. If it's still cold, but not quite as bad, I wear a t-shirt as my middle layer.
Outer Layer: You should wear a hardshell jacket or something that is windproof and/or waterproof for this layer. I usually wear a windbreaker for this layer.
Accessories: If it is below freezing temperature, ear protection and gloves are a must. I usually just wear fleece ear warmers and light gloves. I don't want to wear really heavy gloves so my hands don't get sweaty and gross. I wear medium thickness socks (again trying to avoid cotton). Some people suggest wearing two pairs of socks. I also try to have a pair of trail running or winterized shoes for winter running. Both of these are usually water resistant, so the moisture doesn't soak through if you run through snow or a barely above freezing puddle of water.
For my legs, I usually just wear spandex pants or dri-fit leggings with running shorts.
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| Rockin' the layers! |
Indoor Workouts
Cross Training Fun!
I've found that nasty winter weather is a great excuse to do some fun alternative activities inside at the gym, or even at home. My activity of choice is usually going to Mixed Martial Arts and Taekwondo Club. Sometimes I'll climb at OU's climbing wall. Some other options include attending a dance or Zumba class, basketball, swimming some laps (which as a triathlete, I do often anyway), and playing some sort of movement based game (i.e. Wii fit) or following a workout video. The options are endless. Get creative! :-)
Indoor Cycling
If you are serious enough about cycling, investing in a trainer is well worth it. This is a contraption that turns your bike into a stationary bike. You can do some intervals and work on speed and/or resistance, or just spin while watching t.v. or reading. A trainer usually costs about $150-$250.
Strength Training
This is my weakness, but it is necessary to keep up on. You might as well do it when the weather is nasty and you don't want to be outside anyway! Here are some ideas (I'll post specific sequences I sometimes do another week).
Abs: planks, side planks, bicycles, crunches
Back: superman, cobra (yoga position), barbell or dumbbell row
Legs: squats, lunges, calf raises, hamstring curls
Upper Body: bicep curls, push-ups, tricep dips
One important thing to remember is to make sure you're balancing everything out. Work both sides of your body out evenly. For example, don't do 10 bicep curls on your right arm and then decide to do only 5 on your left. Also, make sure to work opposing muscle groups. For example, make sure to balance abdominal exercises with back exercises.
Yoga
This is an excellent way to improve flexibility and many people (myself included) find this to be a relaxing form of exercise. I'll talk about yoga more in-depth another week.
It is possible to get good workouts in when it is freezing cold and nasty outide! Stay warm! :-)
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