FITNESS The chill factor – training in winter

The chill factor


Fitness
Paul O'Brien

I love to train in the winter. Physical activity offers a great buffer to stave off the winter blues. At a time of year when our mood tends to dip a little with short days and long nights, getting out and about can help to keep those feel-good hormones circulating. Exercising more and eating well can be most beneficial at this time of year.
When training through the winter months our bodies also behave a little differently. Knowing how we are affected by weather, temperature and other environmental conditions is important. This knowledge allows us to make small adjustments to our training and ensure we train safely and effectively in the months ahead. So, what do you need to know?

Warm-up
The primary factor to consider is air temperature. The winter months are marked by colder temperatures and you may perform at least some of your training in temperatures close to or lower than 0 degrees. Colder temperatures cause your body to draw blood towards your abdomen in an attempt to raise your core temperature. This is great, but leaves your extremities lacking in blood flow. You should, therefore perform a longer and more gradual warm-up in cold weather before increasing your exercise intensity.
I regularly advise people to warm-up using light aerobic exercise and mobility exercises for up to 15 minutes. This will ensure your leg and arm muscles are sufficiently prepared for more strenuous work and will decrease your likelihood of injury.

Layer up
One of the main risks of exercising in cold weather is hypothermia or a lowering of your core body temperature. Obviously, the colder the temperature the higher the risk. Symptoms of hypothermia include the shunting of blood flow towards the core (even more than usual) as the body attempts to regulate temperature. Shaking of the hands or feet is an early warning sign, followed by a slowing of the heart and respiration rate, slurred speech and slowing reflexes.
The best way to avoid hypothermia or any cold-related condition is to layer up. Ensure you are wearing enough layers at the start of your training session, removing them as necessary. Always carry a layer with you in case you have to stop exercising for any reason. Remember that a large percentage of body heat is lost through the head so wearing a hat is advisable, as are gloves.

Dehydration
This is the one people normally miss as it is usually associated with exercising in hot conditions. Though dehydration is less pronounced in cold weather, you still need to maintain an adequate fluid intake before, during and after exercise. Dehydration can lead to a drop in performance and sluggish waste-product removal from muscles, as well as more serious consequences.
Taking a few precautions can ensure your winter training is both comfortable and enjoyable. Personally, I love to get out and train in a good, hard downpour. Somehow, training through the harsh winter elements makes me feel more connected. The sense of achievement is also heightened after battling the elements – and there’s always a hot shower and a steaming mug of coffee to look forward to afterwards.

Paul O’Brien is a personal trainer and life coach based in Westport.