When the thermometer drops so usually does our outdoor workouts. There are some fitness fanatics that aren't scared off by a little cold weather, blizzard, alvalanche, white out, Jack Frost or the Abominal Snowman. Like the U.S. Postal Service they will brave the elements and not stop until their workout is delievered.
So if you are going to exercise in the cold, here's what you should know:
- A combination of environment, metabolic rate, and clothing all influence heat loss from the body's core temperature and local areas.
- Humans have a much lower capacity for adapting to long-term cold exposure than to pronlonged heat exposure.
- As exercise demand increases, so does the rate of heat gain from metabolism. If fatigue sets in or the exercise demand changes, the rate of metabolic heat will also decrease.
- Individuals with more body fat will be more tolerant of cold during exercise and rest. The body fat acts an effective means of body insulation.
- On the other hand, having a higher aerobic capacity and % of lean muscle mass enhances a person's thermoregulatory defense against cold stress.
- Humidification of inspired cold air causes significant water and heat loss from the respiratory tract, increasing the risk and rate of dehydration. Wearing a scarf around nose and mouth helps to trap water in exhaled air.
- Consider the Wind-ChillIndex which illustrates the cooling effect of wind on bare skin for different temperatures and wind velocities.
- Proper clothing is the key, but preventing this clothing from getting wet is essential. Damp clothing accelerates the heat loss experienced.
