Don't be left out in the cold

Don’t let the cold deter you from your training regime, writes GILES WARRINGTON

Don't let the cold deter you from your training regime, writes GILES WARRINGTON

THE LONG dark winter months can be a frustrating time to try to stay on top of your physical exercise programme.

The recent inclement weather and Arctic-like temperatures can discourage even the most committed and motivated of exercisers from getting out and staying active.

Despite this, cold weather training programmes can be very rewarding and fun but the key to success is good planning and preparation. Under most conditions, training in cold weather does not need to be restricted to indoors and the drudgery of the treadmill or exercise bike.

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Your body usually regulates its internal (core) temperature within a tight band. At rest your core temperature is normally about 37 degrees. When you are exposed to a cold environment at rest, the body naturally tries to conserve heat as well as increase heat production. Increased heat production occurs through the involuntary action of shivering as well as an elevation in resting metabolic rate – the good news here is that as a result you burn more calories in the cold.

Moderate levels of exercise during winter have also been shown to boost the immune function and help stave off coughs and colds.

There is no evidence that cold exposure adversely affects health. For most people, exercising in the cold is perfectly safe but anyone who has health concerns, such as asthmatics and those with heart conditions, should consult their doctor first.

During exposure to the cold, the extremities (namely the hands, feet and head) are particularly susceptible to the cold and even frostbite in severe conditions. You should wear protective clothing such as thin gloves, extra socks and a light hat.

A common belief is that significant heat loss occurs through the exposed head but recent evidence has suggested this might not be as high as first thought and may account for only 10 per cent of all heat loss in the cold.

Another potential risk in sub-zero temperatures is hypothermia, which is caused by a drop in core body temperature and is characterised by intense shivering, loss of co-ordination and fatigue.

During exercise, the body produces a lot of heat so the risks of hypothermia are probably minimal but are still possible if you are unprepared. Risk factors for hypothermia include use of improper equipment, wet clothing, dehydration and fatigue.

Conserving heat should be the primary goal when exercising in the cold, so it is essential to dress appropriately.

When exercising in the cold, wear several layers of lighter clothing rather than one single bulky garment, as insulation is provided by the air trapped between the different layers.

Also, thinner garments can be easily removed as you warm up and start to sweat, as well as easily replaced should your body temperature start to fall towards the end of a workout.

The inner layer next to the skin should be made of a thin lightweight breathable material which allows sweat to be wicked away from the skin as well as drying quickly.

Beware of wind-chill as this can penetrate clothing and reduce its insulating properties and decrease body temperature.

A good strategymight be to wear a windproof outer garment which is breathable.

Another way to preserve heat would be to start off exercising into a cold wind and have it on your back towards the end of the workout when you are most sweaty.

Dehydration is usually associated with workouts in the heat but it can also be a significant factor in cold climates.

Cold environments are typically associated with dry air which leads to noticeable fluid losses from breathing as well as increased urine production in the cold and sweating during exercise.

So it is important to pay attention to your fluid intake during winter training.

So spells of very cold weather need not play havoc with your winter workouts, the key is to adopt a pragmatic approach to your training and plan appropriately.

Dr Giles Warrington is a sport and exercise physiologist and lecturer in the School of Health and Human Performance at DCU