1. Winter Workouts! Physical training in a cold environment Mrs. Leyla C. Kelter, MS, ACSM HFI HQ PACAF Fitness Program Manager

2. Human responses to cold environments • Preparing to exercise in cold weather • Risks of cold weather physical training • Minimizing the risks

3. Human responses to cold environments • Breathing rate increases • Blood pressure increases • Muscular strength and endurance decreases • Cardiovascular endurance decreases • Blood flow to the skin is decreased • Water escapes the body faster

4. Preparing to exercise in cold weather • Layers, layers, layers! • Be well-hydrated • Take a friend • Protect hands, face, feet and head – wear a hat! • Wear synthetic fabrics – keep moisture away

5. Preparing to exercise in cold weather • Wear bright colors – stand out from the surroundings • Watch for patches of ice and slick snow • Know the weather!! especially the wind chill

7. Risks of cold weather physical training • Hypothermia – core body temperature lowered due to a shut-down response of the brain • Frostbite – fluid in body tissues forms ice causing damage (sometimes permanent)

8. Risks of cold weather physical training • Heat exhaustion/stroke – though rare, heat illness can occur due to dehydration and being over-clothed • Your mother was right – layers, layers, layers!

9. Questions? Leyla Kelter 552-8890