How to Exercise Outdoors in Cold Weather

When you are going out, start with a base layer made of merino wool, polypropylene, or a material that will dissipate water and sweat. This includes glove liners, socks and hats, which can be wet with sweat and freeze. Next, add a slightly thick layer made of wool or light wool, and close it with an air breaker. Sunglasses or goggles and a buff, neckwear that can be pulled over the mouth and nose help protect the face. There are a wide variety of winter boot options, so be sure to check the temperature rating and traction.

“I buy hand and toe warmers in bulk and have them in my pocket,” said Dr. Katie Eichen, a cross-country skier and emergency physician at Hayward Area Memorial Hospital in Wisconsin. “I also put one on the back of my phone and put both in the mid-layer pocket so that the battery lasts longer.”

If you are going into the mountains, your phone can be a particularly powerful device. Dustin Dyer, owner and director of the Kent Mountain Adventure Center, suggests downloading a navigation app like Avenza maps, Powder project or Trailfork, Which includes offline digital maps and uses your phone’s built-in GPS so you can detect even when you’re out of range.

safety first Depending on your winter outdoor activity, you may want to consider specialized safety training.

Mr. Dyer, who guides backcountry skiers, snowboarders and snow climbers, recommends CPR training for everyone.

“If you are going for an hour out of care, working out for several days or actually going off the grid, you must have Wilderness First Aid,” he explained about the certification course. “And everyone who is going to the mountains in winter needs some kind of avalanche training. For most people, avalanche awareness, which focuses on avoidance, is going to be enough. “

Uttar Pradesh (and worn down) When exercising in cold temperatures, your muscles are not at the risk of injury and stretch. Cold air also causes it Upper airway To make it harder to breathe. Breathing through the nose and covering the nose and mouth with a scarf or mask can heat the air before reaching the lower airway. But both muscles and lungs need to be warmed for at least 10 to 15 minutes.

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