Winter Workouts: What to Wear When Temperatures Wane

The winter months are upon us, and with the new year on its way, some of you might be thinking about potential new year's resolution(s)--or maybe you're putting off doing so until after Christmas. Either way, one of your resolutions may be to exercise more (that's always a popular one.)

If you're planning to take your workout outdoors, you need to make sure you dress appropriately for the frigid temperatures.

Rule of Thumb
Dress so that you feel slightly chilly when you step outside. If you feel warm before you begin, you will likely feel too hot long before you finish. If you have a hard time motivating yourself to step outside at all when it is cold, dress in layers you can easily remove as you warm up. Generally, you will be warm after about 10-15 minutes of rigorous activity.

Here are a few other pointers:

Ears
Wear a headband or ear muffs to keep your ears warm. *Do not wear a hat or cap. You lose most of your heat through your head, and while keeping it covered may seem desirable when the temperatures dip, if you plan to engage in rigorous exercise--even in the cold--your body needs to be able to release the excess heat it will generate. Otherwise, you risk becoming overheated, despite the freezing temperatures.

*I do wear a hat if I am only walking or hiking, as these are lower-intensity activities and I do not get as warm as fast. If I am running, however, I wear a headband.

*If it is raining hard enough, I recommend wearing a baseball cap or a visor to keep the rain out of your eyes.

Core
Dress in layers. The innermost layer--the one against your skin--should not be cotton, which absorbs moisture and then holds it next to your skin, causing you to feel cool. Instead, choose an innermost layer made of fabric that will wick moisture away, helping draw sweat away from your skin.

Hands
I don't get too technical here. I just wear gloves, the thickness dependent on the temperature outside. One thing I can recommend is to make sure that at intervals, you wiggle your fingers and/or clench and unclench your fists a few times. Keeping your fingers moving now and again can help keep the blood flowing strongly to them, and thus help keep them warm(er).

Dr. Delia Roberts recommends wearing "breathable, water-resistant shells over regular gloves."

You might also like:
Motivation to Move: A Higher Purpose for Exercising
When Do You Work Out?: Keeping Your Cardio Committments
(Attr)active Wear

Sources:

Roberts, Delia. "Heating Up Cold-Weather Workouts." Healthy Living Made Simple.  
     November/December 2013. Pgs. 28-29.