Cold Weather Workouts
By Michael Stefano
|As a trainer and firefighter in New York City for
the past nineteen years, I've experienced many
frigid, New York City winters. I've learned how
important it is to protect yourself against the
elements, whether battling a tenement fire at 3 AM,
when the outside air temperature is hovering at zero
degrees, or just jogging over the piles of snow in
Central Park, you've got to take measures to protect
Hypothermia, or the general cooling of the human body, is the technical term for what we refer to as freezing. Mild hypothermia can occur when your core body temperature is between 96° and 99° F, and you'll begin to shiver. Intense shivering (shivering increases body heat production by four to five times) will set in from about 91° to 95°, and will become less intense at temperatures below 90°.
Beware, at the point when shivering begins to diminish, you're headed into severe hypothermia, a possibly life threatening condition.
NAVIGATION is found at the bottom of the page
Exercise and Hypothermia
As long as core body temperature is maintained, and sufficient insulative clothing is worn, it is rarely too cold to exercise. By the time inhaled cold air reaches the lungs it's already warmed up to a safe temperature. However, if you suffer from asthma be advised that breathing cold air can trigger an attack.
Luckily the body is able to produce enough heat to maintain core body temperatures under relatively severe cold conditions. Aerobic exercise actually makes this job easier. Three quarters of the energy produced by the body during exercise is converted to heat. Aerobic capacity seems to be unaffected by cold when core body temperatures are maintained.
If core (and muscle temperatures) do drop, cardiovascular endurance is similarly reduced. The colder temps in the muscles themselves seem to set off a greater anaerobic metabolism, producing more lactic acid and associated muscle burn. This results in an overall reduction in strength and power that can produced in muscle tissue in severely cold weather.
The Wind Chill Index
When headed outdoors for a workout we need to pay attention to the Wind Chill Index instead of just consulting outside air temperatures. Wind increases the rate at which insulating air surrounding the body is whisked away, replaced with colder outside air. Consult a Wind Chill Index (WCI) before execrising outdoors in cold weather. As a general rule, use caution when headed out with WCI of less than minus 20° F. Anything under minus 70° F is considered too dangerous to exercise.
Use up to four layers with a ventilation layer next to the skin. One or two layers of insulation under a protective outer shell works best. Be sure to wear gloves and a hat. Large amounts of heat is lost through the top of the head. Keep the neck and throat area covered with a scarf or turtleneck.
Cold weather is no reason to skip your workout, but if you feel it's too cold to head outside, bring the workout indoors. Consider a treadmill or other piece of exercise equipment. Circuit training in the gym, or at home using dumbbells, is another great way to get an aerobic workout without having to step foot outside.
Brady Emergency Care, 6th edition, Prentice Hall
About the AuthorMichael Stefano is the author of The Firefighter's Workout Book, and managing editor of www.firefightersworkout.com
His articles have appeared on such internet giants as Yahoo!, America On Line, and eDiets.com. Here is a list of his best ones.
Sports Drinks - The latest craze with generation sweat
janc 06 2002
Ignorance of Water No Excuse - Avoid illness, drink enough
dec 30 2001
2002 Fitness Resolution Solution - Set goals for big results
dec 30 2001
Eggs - The perfect protein
dec 30 2001
It's 2002, And - You are what you... Think!
JANUARY SPOTLIGHT ROUTINE
jan 01 2002
Start-Up Workout - A great place to begin
for the advice of an appropriately qualified and licensed professional in that particular field.
Save Up To 90% on Your Surgery Costs
Live a Longer and Healthier Life
The Key To Breathing Right
pain, pain go away
The Truth about Abs
sickly state of hospitals
The Power of Enzymes
The Purpose of Nutriceuticals
Cholesterol and Pharmaceuticals
Free Book reveals how to Build Great Abs and Strengthen Your Core.
How to Talk to Your Doctor
Take a Deep Breath and Hold It!
How Much Protein Should You Eat?
Inside the brain of an Alzheimer Victim
Caution, Soft Drinks Ahead!
The Advantages of being vegetarian.
Are You Snoring because of excess fat?
Take a Deep Breath
The Truth about Friendly Bacteria
can you quit smoking?
Unlearn how to smoke
Drift Off to Sleep
Your Mattress Can Help You Sleep
elderly intimate hygiene
new breed of wheelchairs
Don't Cheat Yourself. If you have enjoyed this page you are sure to love what we have coming up soon. Click HERE to Visit Our Forum.
Get Well, STAY WELL,
BIG Dental Savings
The Undercover Vitamin
Eat Your Carbs, They Are GOOD for You.
Enjoy Your Exercise
Exercise to make life worth living
Myths About Acne Exposed
Exercise YOUR Way
Cold Weather Workouts
Great Health Essentials
Use Your Cane Correctly
total wrist implants
Grow New Hair
Get Rid of Unwanted Hair
How To Relax
Kids and Dirt
Is laser eye correction for you?
a study estimated that the overall risk of cardiovascular disease was lowered by 25% by the olive oil diet.
Natural Exercise through Poise, Posture and Performance
Healthy Living Principles
Deal Directly With Your Insurance Company