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As the Scandinavians say, the weather isn’t too cold; you’re just underdressed! Here are
some tricks to help you brave the chill and get a good workout.
Pick a Compatible Activity
The key to surviving winter with your aerobic fitness intact is to choose an activity that
you enjoy and can do with a minimum of fuss. Running and walking are great choices for
weekdays (when you’re busy) because they are quick and don’t require special equipment.
Then on weekends consider snowshoeing, skiing on a track or in the backcountry. If you
have dry pavement, roller skis or inline skates are a great change of pace. And of course
you can ride a bike most of the winter if you’re willing to brave the cold. Even if it’s
snowy, a mountain bike equipped with studded tires will handle icy
streets and trails.
Dress in Layers
I know you’ve heard it before but it bears repeating—the trick to comfort in cold and wet
weather is dressing in layers. Start with a thin base layer, like a polypro turtleneck.
Add one or more insulating layers, for instance a fleece jacket or vest. Top it off with a
shell made from either a nylon material or a waterproof/breathable fabric like Gore-Tex to
protect against wind, rain, or snow.
By layering, you can remove garments or put them back on to adjust to different conditions.
For instance, strip to your base layer T-neck on hot, sunny snowshoe climbs, then pull on
a fleece jacket and parka when you top out on a windswept ridge. One more important tip:
Always avoid cotton because it soaks up moisture, dries slowly, and loses its meager
insulating qualities when wet.
Finding Time
Short winter days mean it’s often too dark and cold early in the morning or after work to
work out. But if you manage your time carefully, you can squeeze an outdoor workout into
your lunch break. An hour is plenty of time if you plan ahead. Scout out your office
building for showers or a suitable changing room. A restroom, closet or any unused room
will do if it can be locked for privacy while you’re disrobing. See below for a typical
schedule for a desk-bound drudge to fit in an hour workout.
When you work out in cold weather, you won’t sweat as heavily as you do in warmer
temperatures. So if you don’t have shower facilities, simply sponging with a wet washcloth
works fine. If your changing room doesn’t have a sink, try using rubbing alcohol.
Slip-Slidin’ Away
Running, walking, or cycling in cold weather can be dicey if you come upon an icy spot
unexpectedly. The most dangerous conditions occur when afternoon sun warms the snow
sufficiently to melt it slightly. A thin layer of water spreads out over the pavement,
then, when it begins to get dark, the water freezes into a barely visible film of
incredibly slippery ice. When the roads are mined with such skating rinks, it’s safer to
choose an indoor fitness activity.
Staying Fit for Competition
What if you’re a serious cyclist, runner or triathlete who wants to stay fit for spring
competition during a long winter? Here are two rules developed over many years of
experience by strong recreational competitors. First, cross train several days a week for
convenience and variety. Most competitors, no matter how serious, burn out quickly when
they slavishly train in their primary sport all year round. Second, perform two intense
workouts each week in your chosen sport to retain “muscle memory.” These workouts can be
done indoors if necessary—on the treadmill if you’re a runner; on the indoor bike if
you’re a cyclist. When spring comes, you’ll be ready to race after just a few weeks of
normal workouts.
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The 60-Minute Workout for Those Chained to Their Desks |
Here’s how a typical desk-bound drudge might apportion 60 minutes:
- 12:00 to 12:08—Leave desk, change clothes. (Stash your work clothes in a
bag and deposit it back at the desk if you don’t have a locker.)
- 12:08 to 12:10—Leave the building.
- 12:10 to 12:20—Warm up by beginning your workout at a leisurely pace. If
you’re running, cycling, inline skating, or walking, start slowly and
gradually build up the intensity.
- 12:20 to 12:40—Use this 20-minute block for varied intensities in your
chosen sport. For instance, if you’re running, look for a couple of small
hills and run repeats. Or push your heart rate up a bit and maintain it at
about 80% of maximum. If you don’t use a heart rate monitor, that’s an RPE
(Rating of Perceived Exertion) of about 7 to 8 on a scale of 10. (We’ll
discuss how to use RPE in next week’s column.)
- 12:40 to 12:45. Warm down with easier walking, running, etc.
- 12:45 to 1:00. Return to your office building, shower, change, and head
back to the desk.
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