Winter Workouts

Beat the cold and get a great workout with tips from Cooper Fitness Center

During the winter, colder temperatures and shorter days are unavoidable. Unfortunately, for many of us they become reasons or excuses to stop exercising. The truth is, winter can be an opportune time to exercise outdoors.

Diane Proud, Cooper Fitness Center running pro, answers questions about how to stay motivated and exercise safely during the winter months.

Q. Now that the temperatures are cooler and it gets dark earlier, how can we continue our exercise routine if we do not have access to a treadmill or gym?

A. If you can't exercise outdoors during the winter, a multitude of cross-training alternatives at home such as circuit training, jumping rope, or using an aerobics video are great workouts. Quality is more important than quantity so inside workouts can be shorter than and as effective as outdoor workouts. A suggested workout may include a five to 10 minute warm up followed by short intervals of one to three minutes of high-intensity cardiovascular exercise to reach approximately 85 percent of one's maximum heart rate, followed by two minutes of low-intensity activity to recover to approximately 65 percent of max heart rate. Repeat these intervals two to three times. The workout should conclude with at least a five minute cool down of easy activity to gradually slow the heart rate to normal, followed by several minutes of gentle stretching.

Q. What precautions need to be taken when exercising outdoors in cold temperatures and/or at night?

A. Dress appropriately. If your area has moderate winter temperatures, as we do in Dallas, winter is an ideal time to walk or run outside. If it's cold, think layers. The first layer should be a wicking layer to pull moisture away from the body (fabrics such as polyester and nylon). The middle layer should be for insulation and absorbing moisture (cotton), and the outer layer should protect against the wind and repel water. Gloves or mittens and hats help retain body heat. At night wear light-colored and/or reflective clothing.

Take time for a longer warm up. Walk or jog slowly until the body is sweating slightly. Depending on your fitness level and the length of the run, the warm up may take anywhere from five to 20 minutes or longer.

Remember to drink water. In cooler temperatures, people tend to forget to hydrate. Even though you may not feel as thirsty as you would when exercising in hotter temperatures, it is important to drink four to six ounces of water every 20 minutes of exercise. This will keep your performance up, and your muscles working efficiently.

Use common sense. No matter what time of year it is, use precautions when exercising outdoors. Always pay attention to your surroundings, and if possible, try to rearrange your schedule to include a morning or midday workout in daylight.

Q. Should the warm up for a winter sporting event differ from that of a summer event?

A. The amount, intensity, and duration of a warm up and cool down must be individualized according to your physical capabilities and environmental conditions. Warm up and cool down activities can increase performance and act as an insurance policy against injury and muscle soreness. For better race performance, warm up for 10 to 20 minutes, gently stretch, and then do up to five minutes of higher intensity activity (bursts of 25 to 50 meter sprints). If the temperature is below 40 degrees, an alternative would be to warm up inside until you begin to sweat. If no indoor facility is available, plan a longer warm up. After the race, cool down with at least five minutes of very easy running/walking and gentle stretching.

Q. How can people stay motivated to exercise through the winter months?

A. Setting fitness and health goals is a great way to stay motivated. And one of those goals may be to participate in a sporting event or race.

Diane Proud is one of Cooper Fitness Center's sport-specific professionals. She has more than 20 years of running experience as an amateur racer, and is a certified USA Triathlon Coach and a certified physical fitness specialist.

For information about private running instruction or Cooper Fitness Center memberships, call 972-233-4832 or visit www.cooperfitnesscenter.com.