Oh Baby it’s cold outside…
The chill-you-to-the-bones weather left you unmotivated to work out and the long holiday season left you full of extra calories. What’s worst; you’re exhausted from a full day at work or with the kids, it’s as dark as midnight, and it’s only 4:30 pm. Slippers, hot cocoa and comfort food are calling your name and you’d only consider going to the gym if someone paid you.
Well we are here to help you be safe during the winter months and to stay motivated even on those dark, below freezing cold days. Below you will find some of answers for the most common questions that will help you enjoy your work out no matter what the weather is provided by fitnessmagazine.com;
The cold weather makes my joints hurt! What stretches can I do before a workout to stop constantly feeling sore?
If cold weather is making you sore, the worst thing to do is go and stretch since you’re more likely to pull a muscle or tear some cartilage. In the cold weather, the key is total body warmth. Spend a little more time warming up, by adding 5-10 minutes to your normal warm-up routine. Stretching while your joints are warm will then enhance flexibility and range of motion while also reducing your chance of injury.
Sometimes when I go for a run in the winter, my toes lose feeling. Why is this happening and how can I fix it?
Most of the time numb toes are a minor circulatory or footwear issue. Try making a fist with your toes, or do some calf raises to get the blood pumping. Once you get home, be sure to elevate your feet to relieve the pressure. If tingling persists, it could be something more serious (like frostbite), and you should contact a physician.
Any time I run in the cold it hurts when I breathe! How can I stop this?
Often within the first four to six weeks of training in winter, the dropping of temperature can be rough on the pulmonary system. Cold, dry air can cause irritation and inflammation. If you find yourself struggling to breathe normally, sip on a warm cup of tea with lemon after a run to moisten your trachea. Steam showers before and after a run (pop in for about 5 minutes) will also help your breathing, allowing you to inhale deeper through your nose and mouth.
How much time should I take to warm up before a winter workout?
Increasing your warm up 10 to 15 minutes should do the trick. This is a good number to stick to in addition to trying to break a light sweat, aiming to get your heart rate up about 100 BPM (beats per minute). It’s also important to stretch the specific muscles being used. For runners, focus on your lower body and joints, but also your spine, since it’s the core of your body and your run.
I never know what kind of shoes to wear in the winter, and my feet always end up too cold or too wet. Any suggestions?
Make sure you have a gore tex lined or waterproof shoe. Light trail shoes will have better traction, a wider toe box, and also control pronation like a running sneaker. This lets your toes move freely and breathe while maintaining the support you need. If you don’t want to sport a new pair of shoes, try a waterproof seam sealer to make your current sneakers more water resistant.
What’s the best apparel to wear when working out in the cold? Should I still be wearing sweat wicking fabrics, or something else?
When getting dressed, make sure you have clothes to keep your hands, feet, and head warm. These are the first places on the body to get cold the fastest. I always recommend the three-layer system for everything else – a whisking layer (silk), warmth layer (fleece), and outer shell (gore tex).
However, if you rather stay inside and work out in a warm, friendly environment. We have classes all day long at the IM=X Pilates of Clifton. For the early birds, the am work outer, the lunch hour goers, the I’m only awake at night and the I’d rather work out during the weekend. We have classes from 5:45 am to 8:30 pm. We offer Bootcamp, Camp-lates, Hybrid, Piloxing, personal training and more to come. We are here to inspire and motivate on every step of your journey of getting your body back plus, we steam up the windows even on the harshest of the winter days. So, come ready to get warm!
-Samanta Maravi
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