Fitness is Fun!
December 2004

Fitness Spotlight - Staying active: What to do in cold weather
Staying active can be a challenge during any time of the year, and as temperatures drop and cooler temperatures settle in for the winter months, maintaining physical activity can be especially difficult. The Mayo Clinic lists several recommendations on its Web site, at http://www.mayoclinic.com/invoke.cfm?id=HQ01681 about staying fit in cold weather. Here are some important things to keep in mind:

Prepare yourself for the cold
Thanks to high-tech, lightweight fabrics, staying warm can also be comfortable. Layering is still very important because it helps you to hold on to body heat, according to Edward Laskowski, M.C., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of Mayo Clinic's Sports Medicine Center.

Dr. Laskowski offers these tips for effective layering:

• Layer 1 Wear a layer of clothing that will wick sweat away from your body, such as polypropylene. Avoid cotton because it holds moisture close to your body.
• Layer 2 This layer should be used for insulation. Wear a lightweight, quick-drying material, such as fleece.
• Layer 3 This layer is your defense against the winter elements, such as freezing rain and snow, so it should be windproof and waterproof.
• Hands and feet Wearing wool or polypropylene socks will insulate and wick moisture away from your feet. Make sure your shoes or boots fit correctly even with extra layers of thick socks because boots that are too tight can reduce circulation and make toes colder.
  Gloves or mittens that use the three-layer system described above will work best in extreme cold. Mittens tend to be warmer than gloves because they retain more heat around your fingers.
• Neck and head Wear a hat or ear band that wicks sweat away from your head in addition to insulating your head. Make sure ears are covered.

• Walk at the mall or an indoor track The hardest part is getting there, so make commitments with friends that will join you.
• Join a health club Find one that you feel comfortable in and get a thorough tour of the facility.
• Try a water aerobics class This no impact option is easy on your joints.
• Buy some exercise equipment to use in your home Even a simple resistance band or stability ball can keep you on track. Or if you prefer cycling, buy rollers that turn your regular bike into a stationary one.¹

Fitness Question: What is the difference between circuit training and weight training?
Weight training is performed with a set number of repetitions and sets for each exercise. The number of repetitions and sets depends on the desired outcome of the exercise. Circuit training can combine cardio and weight exercises. Participants start at a station doing weight exercises for 30-45 seconds then proceed to a cardio station or another weight station. The weight used in circuit training is generally lighter than with regular weight training. The main focus is getting in as many repetitions as possible in the time frame, but with correct form.

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