Dressing For Workouts in Cooler Weather

Numerous studies support the health benefits of spending time in nature. In my opinion, it makes much more sense to exercise in the expansive outdoors rather than being confined to small stationary spaces in gyms. Our bodies can adapt to a wide range of temperatures. Our ancestors spent almost all their waking hours working outside, irregardless of the season. Being active outside is an effective way to battle the "winter blues" that are often associated with cooler temps and shorter days. Fall is the perfect time to "play" in the fresh air.

Fall mornings can be chilly. To stay comfortable throughout your workout, dress in layers. It is important to be able to remove clothing as you heat up. Exercise generates an enormous amount of heat, making you feel up to 30 degrees warmer than the outdoor temperature. Your base layer should be made of sweat wicking material such as polypropylene, not cotton which remains wet on your skin. Many females prefer yoga pants or running tights in the colder months. Men often wear running tights underneath their athletic shorts. Fleece is a great second layer that provides light-weight insulation. On especially cold days, you may want to finish off with a breathable waterproof jacket.

During both exercise and cold temperatures, heat is drawn away from your extremities and directed towards your core and working muscles. Thirty to forty percent of heat is lost through your head so wear a warm headband or hat that covers your ears. Be sure to wear light-weight gloves that let your hands move. Finally, opt for thick socks. This might mean you need to wear a half shoe-size larger than usual to prevent your shoes from fitting too tight and interfering with foot circulation. People suffering from asthma can still withstand cooler temperatures by breathing into a scarf. The result is a naturally humid environment that can be easier on the airways than dry indoor air.

Be sure to hydrate! People tend to not feel "thirsty" in cooler weather. Remember, once you are "thirsty", you are already suffering from dehydration. You are still sweating in the cold; therefore, it is important to stay hydrated. Take a sip of water every 10-15 minutes during your workouts, whether you feel thirsty or not.

Finally, shorter days means you may need to work-out in the dark. Wear clothing with built in reflectors or wear a reflective running vest.

Don't let the chilly weather give you cabin fever. Remaining outdoors throughout the fall and winter is a great way to fight depression, the holiday bulge, and keep you mentally and physically healthy. The National Safety Council states it is perfectly safe to workout outside as long as the windchill is above -20 degree F. Get outdoors and enjoy!

The Key to "bringing it" is Showing Up

I admire my bootcampers. Their ability to "bring it" day after day is highly commendable. For many people, dragging themselves out of bed at the ghastly hour of 5:30 AM borders on torture. For others, squeezing in a workout at the end of a long workday is impossible. Yet, my bootcampers manage it 2-3 days a week, with smiles on their faces (most days). How do they do it? By not giving themselves the option to not.

Study after study shows that unless your workout plan becomes a routine, you will not follow through. Any regular exerciser will admit they have many days where they simply don't want to workout. Perhaps they had a restless night, they aren't feeling 100%, or maybe they had a glitch in their schedule. As impossible as the "thought" of exercise seems, these people still manage to get their sweat on and end up feeling all the better for it. Let's face it, very few people regret a workout once it's complete.

There is a learning curve to committing to exercise. Here are a few tips to get you started:

- Schedule in your workouts! Block out time for your workouts just like you do meetings and doctor appointments. Remember your health should be your number one priority so prioritize this time!

- Follow a pattern! Once you figure out the "when" of exercise, you need to decide on the "what" and "how". Decide which days you will walk, bike, play a sport, go on a family active outing, or participate in a fitness class. Do the same thing each week.

- Stop thinking! Many people value exercise classes and personal training for that reason alone. With all the thoughts running through our brains each day, deciding on a workout can be cumbersome enough to prevent you from exercising. By signing up for a class or personal training session, showing up is the hardest part of the workout.

- Prepare yourself. Make sure you have everything ready for your workout the night before. This decreases the likelihood you'll suddenly change your mind.

- Protect your time. If you get up at 5:30 AM to workout, don't schedule something for 10PM the night before. Schedule around your workout time! Trust me, between toddler triplets and a busy job, my day-to-day life is hectic. However, I value my health and the "all about me" attribute of my workouts; therefore, I don't let anyone or anything interfere!

- Always follow through. If you have an important meeting, chances are your not going to let it slip through the cracks. The same should go for exercise, it is important!

I always say the hardest part of working out is putting on your shoes. Unless you commit to showing up, your never going to conquer your goals. Once you decide on your exercise routine, stop thinking and take action. You won't regret it!