The plummeting temperatures don’t have to interfere with your outdoor workout routine. In fact, according to a study by Harvard Medical School, winter workouts can improve endurance and help you burn more belly fat. However, you have to stay warm while exercising in cold weather. Layering allows you to keep warm without compromising your flexibility for the exercise. Keep reading to learn more about how to choose the right layers for outdoor exercise in cold weather.
The Base Layer
Generally, three layers are adequate to keep you warm without over insulating. The first layer of clothing is known as the base layer. The main role of the base layer is to move moisture away from your skin so it can evaporate. For this, to work the material should have certain characteristics. First off, the base layer should be thin and tight-fitting. Thin clothing doesn’t absorb a lot of moisture and protects your core temperature by keeping you dry. Second, the choice of material matters. Silk, polyester, or any other synthetic fabric will do. Avoid cotton at all costs since it absorbs moisture. Tights and long-sleeved tech shirts are popular base layer choices.
The Middle Layer
Insulation is an essential property of mid-layer clothing. The thin first layer offers little to no insulation. When shopping for this layer, look for something loose that allows for a full range of motion. A sweatshirt made of wool blend or Polartec is the perfect compromise. It provides warmth but also wicks away moisture. A sleeveless vest or pullover is a practical choice since it protects your core body temperature while leaving your arms free.
The Outer Layer
The last layer should protect you from the elements. Choose clothing that can repel water, retain heat, and block the wind. For instance, a windproof running jacket worn with loose running pants gets the job done. In addition to blocking wind, the material should be breathable. Otherwise, you risk getting too hot for comfort. Polyester blends are the smart choice. Lastly, you should be able to take off this layer of clothing depending on the temperatures outside.
Don’t give your body all the attention and forget your extremities. The head, ears, fingers, and feet rarely get as much circulation as the rest of the body. Consequently, while the body heats up, these extremities freeze in the cold. And you want to deal with the pain of achy hands. Protect your head with a lightweight running hat. It should be fitting and absorb sweat from your head. Wear water-resistant running shoes and warm socks to protect your toes. Don’t forget the gloves or mittens for your hands. You can complete the look with a headband to protect your ears. However, you don’t need it if the hat has a visor.
Hopefully, you now know how to keep exercising in cold weather without risking your body. Choosing to stop exercising during winter is never wise, especially during the festive period. A pro tip is that you should always dress for slightly warmer weather. This trick helps you compensate for body heat and prevents you from getting too hot.