Winter Fitness

Before beginning an exercise program this winter, consult your personal physician, especially if you have experienced chest pain, dizziness, or muscle or joint pain, or if you are taking medication to regulate your blood pressure or to treat a heart condition. People more than 40 years old should also have a check up before beginning a program. Your doctor can help you plan an exercise program that best suits your needs and abilities. A good program includes exercises to increase cardiorespiratory (heart and lung) endurance, muscular strength and endurance, and flexibility. A fitness professional can help you get started.

If your program will involve exercising outdoors, pay attention to the actual temperature and speed of the wind (wind chill factor). For example, 30° plus a 5-mph wind feels like 27°, and 30° plus a 10-mph wind feels like 16°. Dress for the weather by layering your clothing. The first layer should be made of a material that allows the skin to stay as dry as possible. The new synthetic blends, such as polyester microfiber, transfer moisture away from your skin. Fabrics combining silk and wool also help you stay dry. If you already participate in an outdoor exercise program, slowly acclimate yourself to cold weather by reducing your workout by 50% for the first two weeks. If the weather is very cold , new and long-time exercisers should both consider exercising in a climate-controlled environment.

Follow commonsense tips for exercise. Start slowly to warm up your muscles and joints. Exercise with a partner. Get enough sleep. Eat a balanced diet. Drink at least 8 glasses of water each day, and drink as needed during exercise. Remember, if you are thirsty, you are already dehydrated. Do not stop an activity abruptly; cool down for five to 10 minutes. By 10 minutes after completing the activity, your heart rate should be less than 100 beats per minute. If it is not, then you were exercising too strenuously. When running in the winter, begin your run facing the wind and end it with the wind at your back to prevent chilling.

Beginning an exercise program requires personal commitment and behavior modification. To ensure success, schedule your exercise for the same time 3 to 5 days each week. Participate in an aerobic activity for 20 to 30 minutes at 65% to 75% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220. You can also take the "talk test." If you cannot carry on a conversation with your exercise partner, then you are exercising too vigorously. Slowly work up to exercising for one hour (including your warm up and cool down).

William Etchison, M.S.
Columbus, Georgia