Winter workout safety tips - KMSP-TV

Winter workout safety tips

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Minnesota is consistently voted one of the fittest cities in the U.S., mainly because despite the weather, we get out and get moving!

Fox 9 Fitness Expert Ali Holman from CoreCamper.com shares her tips for outdoor winter workout safety.

To learn more about Ali's 20 Minute Daily Online Workouts, visit http://www.CoreCamper.com

ALI'S TIPS:

1. WARMUP PROPERLY

Use "Dynamic" stretching techniques to warm cold muscles. Dynamic stretches emulate your workout on a smaller scale, i.e high knees to warm up for a jog. Warm up INDOORS before your workout if possible. (I will demo these with Cody)

2. GET "HYPERWARM"

Ali suggests wearing thin "Hyperwarm" clothing in layers for ultimate warmth. For temps under 20 degrees: Ali suggests a Hyperwarm long sleeved shirt, running tights, fleece top, running pants, lightweight jacket, hat, 2 pairs of gloves and neck gear.

3. DON'T SWEAT IT

If you tend to sweat heavily when exercising, even when it is cold out, you need to be extra vigilant. Sweat soaks clothing with moisture just as rain or snow does, and has the same effect on your body's ability to warm itself. Consider a shorter exercise session or one that does not take you too far from home. For example, opt to run a loop several times rather than several miles out and back. That way you can duck inside to warm up and perhaps even change into dry clothing.

4. PROTECT YOUR SKIN

Sunscreen and sunglasses are staples for winter workouts, especially on sunny days. Sunlight reflection from the snow and the road surface can lead to glare and even sunburn.

And don't forget to apply lip balm to your lips before heading out and petroleum jelly to exposed skin.

5. KNOW WHEN TO STAY IN

Hypothermia, basically, is dangerously-low body temperature—below 95 degrees Fahrenheit. It is a condition that occurs when your body loses more heat than it can generate in return. It is typically caused by extended exposure to the cold and can be brought on by being outside in winter without enough protective clothing or wearing wet (even sweaty) clothing in windy or cold weather.

WARNING SIGNS

• Drowsiness

• Weakness

• Loss of coordination

• Pale, cold skin

• Confusion

• Uncontrollable shivering

• Slowed breathing or slowed heart rate

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