Getting fit outdoors

This is it. This is the year you finally get in shape, shed those pounds or meet that fitness pledge you made at 11:59 p.m. on Dec. 31.

But do you have to build the new you in a hot, stuffy gym, cheek by jiggly jowl with a dozen other sweaty resolutionaries awaiting their turn on the elliptical machine?

No, you don't. A forgiving climate offers a variety of ways for you to adopt a fitness regimen outdoors this winter if, like some, that's where you prefer to be. All it requires is outfitting yourself appropriately - which will cost you an initial cash outlay - and some common-sense planning. Pay attention to warmth, comfort, safety and injury prevention and you'll be just fine.

According to the National Safety Council, there is little danger to a properly clothed individual exercising outdoors at 20 degrees Fahrenheit, even with a 30 mph wind. So let's get you dressed and out the door.

But first . . .

Have a plan. We're not going to explore exercise programs here; you can find ample advice online and in books, from coaches, instructors and clubs. But if it's difficult to go from sedentary to active when the conditions are favorable, doing so when you're also contending with the elements will require a little more discipline.

If you're going to start a running or walking program, don't go out on the coldest day of the year. Begin when it's at least 30 or 35 degrees. If you want to jump on a bicycle, a 40-degree day without wind is probably the bottom line. And start slowly.

Jessica Matthews, an exercise physiologist with the American Council on Exercise, recommends remembering the acronym SMART: Your program should be specific, measurable, attainable, realistic and timebound.

Layer, layer, layer

Your mom knew what she was talking about when she told you to dress in layers in the winter. Not only do layers keep you warm, but you can shed one if the temperature increases. When exercising under normal winter conditions, you need three: a quick-drying base layer that will keep moisture away from your skin, a second to provide warmth, and a light third layer to block the wind and ensure you'll be seen.

Cotton is verboten. It does a poor job of trapping warmth but an excellent job of retaining moisture, which means it will keep you cold and miserable. You don't want a stitch of cotton in your outdoor winter fitness wardrobe. That includes socks, underwear and bras.

For most activities, your base layer should be long-sleeve and made of a synthetic material that wicks away sweat. Don't be tempted to save money here. Cheaply made base layers with raised seams that irritate your skin can be a nightmare if you're out for any length of time.

Many cyclists prefer a wool base layer, says Michael Esmonde, director of customer relations for CycleLife, an upscale bike shop in Washington. Wool sheds moisture but retains heat even better than synthetics, he says.

A mid-layer is typically thicker and often zips halfway down in case you need to cool off a bit. Cyclists will often wear jerseys and arm warmers instead of long-sleeve mid-layers, according to Esmonde.

Your outer layer is critical for two reasons: It must block the wind and make you visible to drivers. In all likelihood, you'll be exercising early in the morning or after work, when temperatures are lowest and visibility poorest.

"Typically, when you get cold, you get cold because it's windy," says Gault.

That goes double for cyclists, whose gloves, shoes and cycling pants require extra wind-stopping material. Cycling shoes can be covered by booties. Wool socks are better than synthetics because, again, they retain heat, Esmonde says.

"If it's stupid cold out, I'll wear a balaclava" head covering, which exposes only the eyes, says Esmonde, who rides his bike eight miles to work regardless of temperature and conditions. (next page »)