Getting ready for a run around the Kelly Drive loop? A quick stop over to myfoxphilly.com’s weather page and you’ll see that you’re about to get your sweat on…in what feels like 28 degrees…with gusts up to 18mph.
So how are we supposed to stay in shape if we don’t want to face the elements? There are so many options in the Philadelphia region to work out indoors but if you’re one of the brave ones who want to venture outside for their daily dose there here are some important tips to keep in mind.
Stay hydrated. Much like when we exercise in the water, when our bodies get worked up in the cold we might not see how much fluid we’re losing since we’re not sweating as much. This idea coupled with wicking materials could have you dehydrated pretty quickly. Oakwood.org gives us some important things to consider- “The goal is to replace 100% of sweat and electrolytes lost during exercise outdoors. The recommendations are 1/2L of fluid per kg of weight loss. Use a simple weigh-in/weigh-out procedure to determine the amount of kg’s lost. The American College of Sports Medicine (ACSM) recommends ingesting 125 ml (5 ounces) every 20 minutes of exercise.”
Cover bare skin and appendages. A Code Blue Weather Alert is called when temperatures or wind chills plunge below twenty degrees but any time we get near the mark chances for frost bite or hypothermia increase. Start any outdoor activity with a longer warm up than normal. Increase your intensity any time your finger tips or feet are feeling chilled- it’s natural for your blood to shunt to your core to keep your vital organs warm so cover up your head and your piggies and pump those limbs!
Dress in light layers. Our bodies have a funny way of handling the difference climates but once we get moving it’s fairly easy to get warm and stay that way. What’s important to remember is to shed those layers to comfort but hang on to them in case of emergency. There’s nothing worse than spraining an ankle and having to hobble home in short-shorts.
Read up on the virus myths. There’s nothing that bothers me more than when people use getting a cold as an excuse for not exercising in the great outdoors when it’s a little chilly. Is there some truth to the myths? Sure- if you’re immune system is compromised and you take a spin in the park, sure, you could get sick. But cold weather on it’s own will not get you sick.
For more and fitness and health in Philadelphia this week, check out Philly.com