Cold weather workouts
by Armand Tecco, M.Ed

The signs are everywhere. A brisk wind breezes over your face. A frosty coating covers your lawn. A certain smell in the air means autumn is giving way to a deep freeze. Now is the time to rethink your outdoor workouts and plan a strategy to deal with the chilly challenges of winter.

Maybe you don't see cause for concern. After all, our bodies generate heat during exercise. But too much exposure to strong winds and low temperatures runs you the risk of frostbite, even hypothermia. In cold weather blood vessels constrict, helping to insulate the skin from the elements. The downside, however, is that circulation to the extremities, specifically the fingers and toes as well as the ears and nose, gets shortchanged. These areas are left vulnerable to freezing and need extra protection.

• The first rule of thumb is to dress appropriately. Layers of clothing provide an effective barrier and can be added or subtracted as you get colder or warmer. Start with polypropylene undergarments, which take perspiration away from the skin so that the normal cooling that occurs with evaporation will not steal heat from your body. Next, don a wool or fleece top for warmth. Over that, wear a windproof and rainproof slicker, preferably one that is "breathable" to allow some of the moisture from sweating to escape. If necessary, add an insulating coat -- many of today's synthetic fabrics are lightweight and keep you warm even when wet. Finish with a hat or headband that covers your ears and light gloves for your hands. Especially blustery days warrant a face mask to cover delicate facial skin and the nose. If you are participating in a sport that offers breaks, bring along thicker mittens to wear on the sideline.
• Be aware of wind chill.When the weather forecaster refers to wind chill, it is the effect of wind speed on heat loss. For example, a 10-degree Fahrenheit reading is equivalent to minus 29 degrees Fahrenheit when the wind speed is 25 miles per hour. Whenever possible, move with the wind, not against it.
• Recognize and repair frostbite. The risk of frostbite (skin damage from freezing) increases as the temperature or wind chill drops. Frostbite first appears as a patch of pale or white skin caused by constricted blood vessels. Immersion in warm (not hot) water will speed recovery. After mild frostbite, the warmed skin appears red and swollen. After severe frostbite, the warmed skin may appear purple or black. Do not massage the affected area since that could cause blood vessels to rupture.
• Avoid hypothermia. Symptoms of hypothermia include progressive muscular fatigue, shivering, lost body heat, loss of judgment and reasoning, slurred speech, loss of hand control, difficulty walking, a desire to lie down and rest. Hypothermia causes your core temperature to drop; without treatment you will lose consciousness and die. A combination of cold water, wind chill and fatigue can lead to this deadly condition and usually occurs (surprisingly!) in temperatures above 30 degrees Fahrenheit.
• Prevent hypothermia by staying dry. If you are wet, get dry as soon as possible. Take off layers of clothing before you perspire and put them back on as you begin to cool. If you're out hiking or skiing, rest and eat often to maintain your energy level. To help someone stricken by hypothermia, get them to a medical center immediately. If this is not possible, get the person out of the wind and rain; remove all wet clothing; provide dry clothes, warm drinks and a warm, dry blanket until further help is available. If the person is semi-conscious, try to keep him/her awake. Build a fire if you are not near shelter.

Disclaimer:
The information, including opinions and recommendations, contained in this website is for educational purposes only. Such information is not intended to be a substitute for professional medical advice, diagnosis or treatment. No one should act upon any information provided in this website without first seeking medical advice from a qualified medical physician.