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Winter Workouts

This guide addresses the crucial aspects of exercising in cold weather, highlighting human responses to low temperatures and how to prepare adequately. It discusses the risks associated with winter workouts, including hypothermia, frostbite, and the effects of frigid conditions on physiological performance. Recommendations include dressing in layers, staying hydrated, and being mindful of the surroundings. By understanding these factors, individuals can safely enjoy effective winter workouts while minimizing the risks associated with exercising in cold environments.

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Winter Workouts

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  1. Winter Workouts Physical Training in a Cold Environment Mrs. Leyla C. Kelter, MS, ACSM HFI HQ PACAF Fitness Program Manager

  2. Human responses to cold environments • Preparing to exercise in cold weather • Risks of cold weather physical training • Minimizing the risks

  3. Human Responses to Cold Environments • Breathing rate increases • Blood pressure increases • Muscular strength and endurance decreases • Cardiovascular endurance decreases • Blood flow to the skin is decreased • Water escapes the body faster

  4. Preparing to Exercise in Cold Weather • Layers, layers, layers! • Be well-hydrated • Take a friend • Protect hands, face, feet and head – wear a hat! • Wear synthetic fabrics – keep moisture away

  5. Preparing to Exercise in Cold Weather • Wear bright colors – stand out from the surroundings • Watch for patches of ice and slick snow • Know the weather! Especially the wind chill

  6. Risks of Cold Weather Physical Training • Hypothermia – core body temperature lowered due to a shut-down response of the brain • Frostbite – fluid in body tissues forms ice causing damage (sometimes permanent)

  7. Risks of Cold Weather Physical Training • Heat exhaustion/stroke – though rare, heat illness can occur due to dehydration and being over-clothed • Your mother was right – layers, layers, layers!

  8. Questions • Leyla Kelter 552-8890

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