Layering Tips to Dressing for Winter Fitness

You’ve set your fitness goals to include some great outdoor exercise this winter. But the cold can derail us if we don’t prepare by dressing in layers. Planning ahead to make sure you’re dressed for the cold and have the right gear is necessary for safe winter fitness.

One rule for cold weather activities is to dress for the temperatures of 10 to 20 degrees warmer than what the thermometer says. This is because you’ll be generating some heat as you move. Being overdressed is almost as bad as being underdressed.

First, check temperature and the wind chill factor. Once you’ve made sure the wind chill isn’t too low, decide on what you will wear. Outdoor winter exercise requires layering. But not just any layers. The steps below will help you determine what you need.

Step 1: Base layer is the one next to your skin.

It should be light, soft and moisture wicking. Choose a long-sleeved shirt, and tights for your legs if it’s Step 2: The mid-layer is the one that will be keeping you warm.

This layer should contain down or synthetic insulation for really cold weather, or a layer of fleece for milder temperatures. Look for items with ample ventilated openings like zippers and mesh sides to help regulate your body temperature.

Avoid any fabrics that contain rubber or a plastic base, as these don’t breathe and prevent sweat from evaporating. Choose micro-fleece or thermal.

Step 3: The outer layer is what keeps the precipitation off your mid or insulating layer.

This layer should be waterproof and windproof but breathable.

Step 4: Opt for fleece lined pants to keep the legs warm and cozy while exercising.

Choose ones that allow ease of movement. Step 5: Protect the extremities as well.

Look for socks made from materials like drynamix or mohair while avoiding cotton. Your shoes need to be water-resistant, breathable and have a textured bottom for good traction.

Cover your head and ears with a hat made of polyester or elastanebased material to shield against the wind. Your eyes and skin need protection as well. The reflection of UV rays on snow can be harmful and blinding. A good pair of sunglasses and sunscreen are necessary.

Consider a facemask or scarf wrapped around your mouth for extremely cold temps. Your hands need protection with reflective, moisturewicking gloves. This keeps them dry and warm.

Being prepared before you head outside in winter to exercise will keep you warm, dry, and safe. Dress in layers according to the temperature, wind chill and moisture content in the air.