Fit and warm: dressing for outdoor winter exercise

MCT

Winter brings a variety of new outdoor activities. Some people like to hit the ice rink or head to the ski slopes. Others will continue their normal outdoor exercise routines, including jogging, cycling or hiking.

While there is no reason for us to go into hibernation when the weather turns cold, the type of clothing we wear for an exercise activity requires special consideration. Body perspiration in cold weather becomes a serious issue. The slightest amount of built-up sweat can cause the body to chill, which can lead to illness.

Winter exercise clothing should protect us from snow, wind and cold. Yet, that doesn’t mean we need to wear heavy items that can bog us down. Exercise clothing today comes in a variety of high-tech, and some common, materials designed to keep the body warm and dry from sweat.

Here’s a brief breakdown of exercise clothing for different parts of the body in the winter.

Much of our body heat escapes through the head, so keeping it properly covered is important. A head sock covers the entire head and neck, yet leaves an opening for breathing and seeing. Some people will opt for a facemask that can protect the nose and mouth.

A head garment made of wool, fleece or microfibers can keep a head warm and move sweat away from the area. And don’t forget sunglasses (or goggles if skiing). Your eyes still need protection from ultraviolet light and the wind. And don’t forget lip balm with sunscreen.

A three-layer approach is recommended for outdoor exercise.

First layer: This is the one closest to your skin. While cotton can hold in heat, it also absorbs and retains body sweat. Instead, wearing a garment made with lightweight synthetic microfibers can help channel perspiration away from the body.

Second layer: Here’s where the insulation factor really comes in. The exercise clothing should be able to retain heat and allow excess heat to escape. A fleece top is a popular item for jogging or cycling in cold weather. It’s lightweight and quickly dries if it becomes wet. Many fleece tops come with half- or full-zipper fronts, which can allow for the top of the garment to be opened if you start to overheat during the activity.

Third layer: The top layer should protect you from the elements, namely wind and rain. Many exercise garments now feature fabric specifically designed for this purpose. Some come with a down lining, which is lightweight, but also does a good job helping to retain body heat.

You want to keep your hands and feet well protected during a winter exercise, but not so much as to reduce circulation. Wool or polypropylene socks provide good protective insulation and wick moisture away. Protect your hands with gloves made of fleece or even a slightly heavier material. Mittens are another option if the air turns bitterly cold. Protective glove liners can provide added protection from the cold and help keep fingers warm.