Cold weather doesn’t have to mean putting exercise on ice.

Winter can frustrate the most motivated exercisers. And if you’re not so motivated, it’s all too easy to pack your workout gear away with your summer clothes. But keeping up your exercise routine in cold weather can be rewarding.

For one thing, outdoor exercise is a sure cure for cabin fever and the winter blues. And it increases energy, which can be sapped by gloomy weather. Exercise also bolsters your immune system — studies show that moderate exercisers get 20 to 30 percent fewer colds than non-exercisers do.  And, you won’t have to scramble to get in shape for swimsuit season if you’ve kept it up all winter long.

Russ Rowing on a Blistering Cold San Luis Obispo Day

So, here is Athlon Elite’s guide to exercising in winter time:

• First, and most obvious… get out and do it and don’t let yourself off the hook for silly “cold” reasons!
• Since daylight savings time is no longer here, change your workout time to mornings rather than the evenings so your sure to get them in
• Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a lot of heat — enough to make you feel like it’s 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you’re naturally lean, though, you’ll need more insulation than someone who is heavier. If it’s very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.
• Protect your extremities. When it’s cold, blood is shunted to your body’s core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.
• Stay motivated. When it’s cold outdoors, there’s no need to hit the couch. With the knowledge and fortitude of the Athlon Elite staff, you can meet the challenges — and reap the rewards.  We have a great number of workouts that we run all winter long that are the perfect combination of outdoor, indoor, fun and challenging.