Training Tip of the Month
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Precautions To Take When Training Outdoors in Winter
Whether you are preparing for a spring sport, or you are fulfilling your new year’s resolution of loosing a few pounds, outdoor training in the winter time can be beneficial. However, when training outdoors in the winter there are precautions that need to be taken.
1. Hydration: On a cold winter day we typically do not think about hydration. You may not sweat as much as you do on a warm summer day, but your body is being bombarded by drier air, both outside and indoors. Your need for fluid may actually increase due to the drier air. Hydration status can be checked by looking at your urine. Ideally it should be clear or light pale yellow. Bright yellow indicates dehydration, which will affect your performance.
2. Clothing: You want to wear fabrics that wick away moisture, so cotton t-shirts are not advisable. When cotton t-shirts get wet, either from your sweat or weather conditions like rain or snow, and there is wind present the moisture absorbed by your cotton clothes act as a coolant, (not the action you want on a cold day). Nike Pro Vent, Adidas ClimaCool, and Under Armour Coldgear are great examples of shirts that wick away moisture. Hats are extremely important to wear when training outdoors in the winter as most of your body heat will escape from your head if left uncovered. Winter outdoor exercising with your legs uncovered is not advisable.
3. Change of Clothes: If you have to drive or do another activity after you are through training, make sure that you change out of your damp workout clothes. It will make you more comfortable and less susceptible to the cold.
4. Start your Workout going into the Wind: You get the hard part over when you are fresh.
5. Know the signs of Hypothermia: The American Red Cross Sports Safety Training Courses lists them as:
a. Shivering, numbness, glassy stare
b. Apathy, weakness, impaired judgment
c. Loss of consciousness
6. Understand Wind Chill: The greater the wind speed, the faster we lose body heat. What we might consider a moderate temperature in the winter, with a moderate wind can be extremely dangerous for training.
7. Breathing: Due to the drier and colder air in the winter time, athletes who spend extensive time training in the outdoors have an increased possibility of experiencing exercised induced asthma. Studies have shown that one in four winter sport athletes who spend much time training outdoors will have some experience with exercise induced asthma. If you feel that you are experiencing signs and symptoms of exercise induced asthma, (shortness of breath, wheezing, difficulty breathing during or after workouts), seek the attention of your family physician as soon as possible.
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July, 2007
Dangers of Dehydration
June, 2007
Ice Or Heat?
May, 2007
Speed, Agility, and Conditioning Camp
April, 2007
What To Do When A Tooth Gets Knocked Out
February, 2007
EXERCISE AND THE COMMON COLD
January, 2007
Precautions To Take When Training Outdoors in Winter
December, 2006
Hamstring Flexibility
November, 2006
Weight Loss in Wrestling
September, 2006
Choosing the Right Shoes
August, 2006
Core Strength
June, 2006
What It Means To Be An Athlete
May, 2006
Performance Enhancement Camps
April, 2006
Shin Splints
March, 2006
Bone Health: More than Just Calcium
February, 2006
Calcium For A Healthy Body
December, 2005
Caffeine as an Ergogenic Aid
November, 2005
Plantar Fasciitis
September, 2005
Warm Up and Cool Down
August, 2005
Nutrition Considerations for the Athlete
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6th Annual
sports medicine symposium
and golf outing
Thursday, August 3rd, 2006
Mark your calendars for our 6th Annual Sports Medicine Symposium and Golf Outing. Once again, the event will be held at Windwood Country Club in Watertown. This FREE symposium will include information to help coaches succeed at all levels of competition. Once the symposium is over, join us for a FREE lunch, and a FREE 9 holes of golf.
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Speed and Agility Camp
Starting June 12th through July 28th
6 weeks excluding the week of July 3rd through July 7th
Mondays, Wednesdays, and Fridays
9:00 AM – 10:30 AM
Cost: $110
WAHS Sports Medicine believes that speed, agility, and conditioning are essential to athletic success. In order to help you achieve your full potential, our highly trained performance enhancement staff at WAHS Sports Medicine has developed a 6 week speed and agility camp.
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Functional Strength and Power Camp
Starting June 13th and ending July 27th
Excludes week of July 3rd through July 7th
Tuesdays and Thursdays
9:00 AM– 10:30 AM
Cost: $85
WAHS Sports Medicine has developed challenging, functional, and effective alternative to weightlifting. Unlike traditional weightlifting, the camp integrates traditionally proven exercises as well as advanced exercises to work all muscle groups in unison, thereby increasing overall strength, power and coordination, while decreasing the risk of injury.
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Related Links
Careers:
www.nata.org National Athletic Trainers Association
www.apta.org American Physical Therapist Association
Health and Injury Information:
www.acsm.org American College of Sports Medicine
www.ncaa.org National Collegiate Athletic Association
www.wiaawi.org/health/nutrition Wisconsin Interscholastic Athletic
Association
www.gssiweb.com Gatoraide Sports Science Institiute
www.iasm.com Institute for Arthroscopy and Sports Medicine
www.physsportsmed.com The Physician & Sports Medicine
www.ORTHOsupersite.com The Orthopaedics Supersite
www.sportsdentistry.com Academy for Sports Dentistry
www.aapsm.org American Academy of Podiatric Sports Medicine
www.biausa.org Brain Injury Association of America
www.subtlebraininjury.com Subtle Brain Injury Website
www.sportsmedresources.com Sports Medicine Resources Website
www.asmi.org American Sports Medicine Institute
www.ortho-u.net Wheeless' Textbook of Orthopaedics
www.lightningsafety.com National Lightning Safety Institute
www.webmd.com WebMD
www.nocsae.org National Operating Committee on Standards for
Athletic Equipment
Strength and Conditioning:
www.athleticsearch.com Athletic Search on Web
www.nsca-lift.org National Strength and Conditioning Association
www.nasm.org National Academy of Sports Medicine
www.coaching.usolympicteam.com Olympic E-Coach Magazine
www.ncsf.org National Council of Strength & Fitness
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