Winter Workout Wonderland: How to Dress for Success in Weather Not-Permitting

"I prefer winter and fall, when you feel the bone structure of the landscape - the loneliness of it, the dead feeling of winter. Something waits beneath it, the whole story doesn't show." -- Andrew Wyeth

FOR MOST OF US, working out in soggy, cold weather is not simply unpleasant -- it can start to feel a little ridiculous. I'm a die-hard cyclist, but around this time of year, suiting up for bike rides in the cold can feel like preparing for deep-space exploration. Fuggedaboudit!

However, if you dress smarter during your fall and winter workouts, you will exercise more safely -- and more comfortably. This may encourage you to get out on days you would otherwise stay inside by the fire, and it will keep you healthier, fitter and happier this winter.

"By dressing correctly, you can create a micro-environment of comfort and protection around your body -- and keep yourself warm and safe," says David Musnick, M.D., an expert in outdoor exercise planning and co-author of Conditioning for Outdoor Fitness (The Mountaineers, 2000). "This will increase the likelihood that you’ll exercise more consistently, and it will increase your enjoyment of the workouts."

The secret of dressing for winter workouts is in the layering, wearing one layer of clothing over another. Layering provides insulation against the wind, cold and rain while reducing internal moisture build-up caused by perspiration. Several thin layers of clothing help regulate the heat around your body better than one thick layer.

Layering works by heating the "dead" air spaces around your body, thus creating better insulation. As you get warmer during exercise, you simply peel off the layers. Remember, once you begin exercising, your body will generate heat, up to 25 degrees above the ambient temperature -- and it’s important not to overheat since that can lead to fatigue, dehydration and an elevated heart rate. Plus, sweating like a farm animal is never enjoyable!

According to Dr. Musnick, a three-layer dressing system works best. The first layer of clothing should keep you as dry as possible. It is normally very thin and made from a "wicking" material that essentially pulls moisture away from your skin so it can evaporate at the surface. New exercise clothing fabrics, such as polypropelyne and CoolMax which is made by Dupont (the Canadian Department of National Defense uses CoolMax undergarments), really do work. Avoid fabrics that retain moisture, which is what you don’t want.

The second layer is your insulation. It keeps the heat on your body while letting the water vapor pass through. Modern, synthetic materials, such as a lightweight fleece made by Polartec seem to work best.

"The third layer should provide shelter from the elements," says Liz Neoprent, an exercise physiologist, who is certified by the American College of Sports Medicine and the American Council on Exercise. "It should protect you from the wind, rain and snow, and still allow your body to shed water vapor."

She suggests jackets and pants made of a water-repellent and breathable fabric such as Gore-Tex." The outer shell can be a thin layer if you have enough insulation in the middle layer," she says.

Your feet require special attention when you run or jog in the snow, or during any inclement weather. Choose shoes with good traction, especially if there are patches of ice on your jogging path.

As the cold days of winter set in, it's important to give extra consideration to your extremities -- your fingers, toes and ears -- or you run the risk of getting frostbite. And don’t forget your head: You lose 90 percent of body heat through your head, so be sure to keep it covered.

Cycling in cold or wet weather deserves special mention because the greater speeds associated with cycling can be exacerbated in poor weather conditions. Therefore, what you wear becomes more important.

Lance Armstrong, seven-time Tour de France champion, has this to say about cycling in winter weather: "It can be not only unpleasant, but dangerous as well, with potential problems, (ranging from) decreased blood circulation to your extremities to a fall in core body temperature or frostbite. Dressing defensively is the only way to train effectively and avoid illness when the weather turns cold."

And, if it’s below 40 degrees Fahrenheit, just stay indoors and wait for a better day. Ride on an indoor trainer instead.

Which bring us to your final option -- a safe haven where winter can’t touch you -- the indoor workout. Research has also shown that exercising outdoors in extremely cold weather can be counterproductive by taking too great a toll on your immune system. If it’s cold and wet outside, stay inside and get your exercise there.

Consult with your doctor before you begin exercising in cold weather, especially if you’re under medical care for any reason.

You can stay fit and healthy during colder months. Just layer up, take a deep breath -- and bolt right out the door.

To watch Eric host a TV segment on this topic, please vist the CBS-5 "Weekend Edition" fitness page.