Tips for exercising in cold weather

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Stay safe

Outdoor workouts often mean sharing the road, and winter poses its own challenges. If there’s no sidewalk—or if the sidewalk is covered with ice or snow—always walk or run against traffic. Dark comes early, so wear reflective clothing or some kind of light. And be aware of vehicles, even if that means turning down the volume on your iPod. “You have to presume that the car doesn’t see you,” Ives says. “Be ready at a moment’s notice to jump out of the way. Just pretend that you’re invisible to all traffic, because you probably are.”

If you’re going to work up a sweat outdoors, pay attention to wind direction. “Start your run or walk into the wind,” Ives says, “so that as you return, the wind doesn’t cool your sweat and freeze your skin. You want to be moving into the wind while you’re still dry.”

It’s also important to take time to warm up and cool down, even when you feel plenty cool already. “Think about what’s happening in your body,” Ives says. “Your heart rate is elevated. Your blood is dispersed to the skin, to your muscles. Your respiration is up. You want to bring all those things down slowly, so don’t think about what the temperature of your body is telling you.”

Tune In
If you can’t bear to leave your warm living room, here’s a sampling of DVDs that lead you through workouts at home.

1. Fighting Fit, Fighting Fat
Instructor: U.S. Marine Gunnery Sergeant Harvey Walden (of VH1’s Celebrity Fit Club)
What it promises: Boot-camp style regimen for all ages and fitness levels
Format: Three increasingly intense 15-minute circuit workouts to be done individually or in succession
Price: $14.95

2. Prevention Fitness Systems Personal Training
Instructor: Personal trainer Chris Freytag
What it promises: Customized workouts based on your goals
Format: Five weekly routines or a mix-and-match selection of cardio and toning segments
Bonus: Section that offers advice on portion control, waistline management, and prevention of knee injuries
Price: $14.98

3. The Pilates Body
Instructor: Pilates trainer and author Lynne Robinson
What it promises: A holistic mind and body workout program that focuses on core strength
Format: Three 25-minute workouts to be done individually or in succession
Bonus: A special “Back to Basics” section that explains key Pilates positions and principles
Price: $14.95

4. Reach
Instructor: Ballerina and fitness instructor Kari Anderson
What it promises: Ballet-based workout to give you a dancer’s toning and flexibility
Format: An hour-long workout with 30 minutes of weight-bearing moves, 20 minutes of floor work, and 10 minutes of stretching and balance exercises
Price: $14.99

Suit Up
Dress in layers for an outdoor winter workout.

Base layer: Wicking is crucial. That means you want synthetic fabrics that pull moisture away from your body, not natural fibers that hold it in. You might want to double up on socks, especially if you’re wearing running shoes, which are designed to let air through.

Outer layer: This layer is where you stop the elements with wind- and waterproof garments. And don’t forget to cover your hands and head, where you lose a lot of body heat.

Insulating layer: This layer is optional, for when you really need extra warmth. Fleece is a great option; it’s synthetic and snuggly soft.