As temperatures drop in the fall, here are some adjustments to consider for your workouts:
1. Warm Up More Thoroughly: Cooler weather requires extra time to warm up. Cold muscles are stiffer and more prone to injury, so try dynamic stretches and light cardio to get blood flowing.
2. Dress in Layers: Dress in layers that you can remove as you warm up. Wear moisture-wicking fabric close to your skin to keep sweat from chilling you and add an insulating layer, like a sweatshirt or lightweight jacket.
3. Protect Extremities: Hands, ears, and feet get colder quicker in fall weather. Wear gloves, a headband or hat, and socks made for cooler conditions.
4. Shorten Outdoor Workouts if Necessary: If it’s very cold or windy, keep workouts shorter and consider high-intensity training to generate more body heat.
5. Shift to Indoor Options: If temperatures drop too low or conditions get wet, consider moving to indoor activities or try new classes at a gym.
6. Adjust Hydration: Although it’s cooler, staying hydrated is still essential as you lose moisture even in the cold. Keep water or electrolyte drinks handy.
7. Mind Daylight Hours: Days get shorter in the fall, so if you exercise outdoors, adjust the timing of your workouts for adequate daylight, or make sure you have reflective gear and lights if you’re out early or late.
8. Stay Mindful of Weather: Watch for windy or icy conditions and be mindful that colder air can affect breathing, especially if you have asthma.