Four Tips for Winter Workouts
If the Olympics are inspiring you to dust off those skies, or you’re simply off to shovel that driveway, getting outside is a great way to combat the winter blues. However, these activities come with risks. Kimball Union Academy Strength & Conditioning Coach Christine Dorman shares these tips for mastering the elements.
1. Dress For the Elements
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Wind Chill: Consider the amount of exposure you will experience and if there’s a wind chill, your body will suck up your body heat much faster.
Layers: The number of layers depends on your activity, so always pack additional, dry layers in case of unforeseen circumstances.
“There are certainly conditions that are going to be less pleasant that you need to dress for but wind chill is always the biggest concern,” Dorman says.
2. Stay Hydrated“Hydration is really important, especially in the wintertime when the air is so dry,” Dorman said. “Just because you’re not roasting doesn’t mean you shouldn’t be drinking water.”
Water: It’s a common misnomer that individuals sweat less in the winter and therefore don’t need to consume as much water. Sweat evaporates quicker in the dry winter air, so hydration is critical when it comes to muscle elasticity.
3. Never Skip the WarmupFive-Minute Rule: Perform at least five minutes of mobility work to get blood flowing to your muscles and joints before starting any heavy activity.
Skiers' Strategy: If you're on the mountain, pop off your equipment at the top of the lift and do a few lunges or squats to activate your muscles and lungs before your first run.
“This way, when you go to ask your muscles to engage or move something heavy, they’re a little more prepared.”
4. Don’t Forget the Cool Down“The cool down is going to be more important than the warmup,” Dorman stresses. “You don’t want to get home and not be able to get out of your car.”
Stretching: If you’re participating in an outdoor activity away from home, stretch out your hamstrings and quads and loosen the hips with trunk rotations before embarking on a lengthy drive after an activity.