Tuesday, December 6


During the cold weather going to the gym seems much harder. But for some of us, winter is not an impediment but an opportunity to push ourselves a little harder to run, bike and even swim outside. Outdoor exercise might save you the price of a gym membership, as long as you’re careful.

The most important thing is to make sure you dress appropriately and wear layers that stay dry and repel rain and snow. The usual outdoor exercises such as walking, running, hiking, etc., there are other winter-specific ways to burn calories. Be sure to take frequent breaks, however, because the strenuous exercise can raise your heart rate so quickly that it increases risk of cardiac arrest.

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Safety first
Know when cold is too cold.
Check the weather report before heading out.
Wind chill can be very dangerous, particularly if you are ending your run by heading into the wind. You may be damp from sweating and become very chilled.
If it is 0 or 20 below with wind chill, exercise indoors.

Know what to bring with you when you run.
Photo id
Cell phone
Insurance card
I.D. tag on your shoe that gives your emergency contact and any health conditions/medicine allergies you may have.

Know what hypothermia and frostbite look like.
Loss of feeling
Stinging feeling

Have a buddy.
Try to always run with a friend during winter months.
If this isn’t possible, have a safety buddy who knows where you are going and when you will return. Call this friend to tell him or her when you are back.
Get a physical
Before you begin any exercise program at any time of the year, it is always a good idea to get a physical. This precaution is particularly important during winter when your body works harder to stay warm and to climb over snow. Conditions like diabetes, asthma, and heart disease may need to be managed differently in these conditions. Your doctor will be able to give you proper guidance.
Dressing for the weather
When you run, your body typically feels like it is 10 to 15 degrees warmer than it is outside. (i.e. If it’s 40 degrees, once you get running you will feel like it’s 50 to 55 degrees outside.) When you first go outside to get started, you should feel cold. Otherwise, you will get really uncomfortably hot during your run.
The shirt does not need to be so expensive. *Never, ever wear cotton clothing as your base layer! Cotton cloth absorbs a lot of water that will not evaporate during cold winter days*. If it is your base and you are hit by blasts of cold wind or the temperature continues to drop, you will become very
chilled. They aren’t excessively warm.They keep the wind out.They provide pockets without the extra warmth.

Purchase my BB PHOEBE LEGGINGS MINERAL BLACK Turn down the heat! Things are getting hot in here with our Phoebe flexible training tights. The elastic waistband is adjustable via drawstring for a customized fit, and a hidden pocket is the perfect place to stash your keys during a workout. Even when it's cold outside, our wicking Hydro Pro material keeps sweat off your skin. As if all this wasn't enough, flatlock seams also prevent chafing. Yeah, you could say we take tights pretty seriously. 90% polyester, 10% elastane.

Sleeveless vests are a nice next layer, like this
BB PAM RACERBACK TOP BLACK : Show off those shoulders with this flattering women's racer back top. The slim fit acts like a second skin and feels sleek and attractive. The sweat-wicking Hydro Pro material helps keep you dry. 90% polyester, 10% elastane.
Hydrating while exercising in cold weather is just as important as when you are exercising during the summer. Drink water or sports drinks before, during and after your workout, even if  you don’t feel thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing, and increased urine production, but it may be harder to notice during cold weather because some of the moisture escapes as gas rather than liquid. As a side note, bring your water or sports drink with you as most parks turn off the water fountains during the winter.  Shakers : World premiere for our new unique protein shakers completely covered in our signature patterns! Our first batch was sold out in 2 hours - but now the big refill is on it's way. Good 
Running jacket
This is an important piece that you might want to consider spending a bit extra. It’s worth the investment; I have some jackets that I’ve worn for years and have paid for themselves with all the workouts.Make sure your jacket is reflective and is a bright color. You may think you look “cooler” wearing black but on top of limited daylight hours, cars and snow plows are not looking for you. You want to be sure to stand out.
Buy it a bit loose, so you can fit more layers underneath.
Go with something that is waterproof but breathable/vented.
Avoid heavy down, or you will get too hot and weighted down.

A good example is my BB PANTHEA RUNNING JACKET BLACK RANDOM DOT Whether you're hitting the road for the weekend or for a run, this stylish women's jacket is both a lightweight wear and easily packable. It shelters from the elements with its wind-blocking material and jersey cuffs yet a perforated back panel allows for movement. Plus, reflective tape on the sleeves helps to keep you safe while out and about in the evening hours. 100% ripstop polyester.

I recommend wearing wicked socks, gloves, and hats/head bands. I buy thin, small gloves and hats from the sales bin that I can tuck into my pockets easily once I warm up.
REF :http://www.athletico.com/

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