If you like exercising outdoors, the upcoming months may be challenging. The wind, freezing rain, snow, and of course those low temperatures—unless, of course, you live in states like sunny California, Florida, and Arizona. Still, you want to get out and get fresh air in your lungs without feeling like a popsicle. Heading outdoors, especially when it is sunny, can help to naturally improve your mood, help you to feel energized, and may even boost your immune system.
While there are benefits, you also have to be mindful of cold temperatures. You to make sure that you have the correct winter workout gear to ensure that you stay warm, avoid slipping, dehydration, and frostbite—this can commonly occur on nose, ears, fingers, and toes. And though exercising outdoors during winter weather can be challenging, you just need a little extra prep work to make sure that you can enjoy its benefits safely.
So if you are hitting the trail for a walk, run, hike, or plan on biking, the winter workout gear below will wick away sweat so that you don’t get chilled; plus, they are lightweight yet warm.
Keep reading for our winter workout essentials.
While it may seem pretty basic, keeping your head covered is an easy way to keep your body warm, which is why we’re big fans of adding running hats to your winter workout gear. This unisex hat from Tough Headwear is great to have on hand. Its lightweight polyester/spandex blend makes it easy to fit most heads as well as stay snug, which means it also works well under a helmet. Its thermal lining will help you stay toasty, yet its breathable fabric can wick away moisture.
Buy: Tough Headwear Skull Cap Helmet Liner Running Beanie $11.95
We recently discovered these electric hand warmers, and we think you’ll dig them as much as we do. On cold chilly days where the wind is blowing, a hand warmer can keep your fingers nice and toasty. This hand warmer comes in a few different fun designs and includes a lanyard to secure it around your wrist. Slip it in your pocket or around your wrist and bring it out when your fingers start to burn from the cold.
Buy: orastone Hand Warmers $23.99
While it may seem that you only need sunglasses during the warmer months, that isn’t true. Ultraviolet light still occurs when it is cloudy days. In addition to protecting your eyes from the sun’s glare, they can also block the wind from drying out your eyes and also those pesky bugs. While there are many fancy versions, you may want to opt for something rugged and can take a beating just in case they fall off of your face while you are running, biking or hiking. These ForceFlex FF500 sunglasses are an important part of your winter workout gear arsenal. They are made with flex to be comfortable on the bridge of your nose, offer UV protection, and are meant to be unbreakable.
Buy: ForceFlex FF500 $29.99
Layering is an essential part of staying comfortable on a brisk winter’s day. Synthetic materials like polyester, polypropylene, or moisture-wicking fabrics are among your best options. While cotton feels soft and snugly, it doesn’t really wick well. It may actually feel bulkier and stay damp longer. This tee shirt from Level Tech is made for high-intensity workouts. It uses a 37.5® technology to vent heat in warm conditions and retain heat if it’s cold. So this can be an excellent option for year-round exercise comfort.
Buy: Level Tech Tee Shirt $68.00
Brooks is known for running shoe but its line of apparel is made with comfort those who like to exercise both indoors and out. The Notch thermal hoodie is for anyone who loves to get outdoors for a brisk walk or run. It keeps you warm and it also has a hood that you can choose to wear or tuck away. Additionally, it also has thumbholes to keep it in place.
Buy: Brooks Notch Thermal Hoodie $90.00
Running in the rain can be a bit tricky. But Under Armour’s UA HOVR™ Sonic 4 Storm running shoes are created with a runner’s needs in mind. The cushioning reduces impact; they repel water but are still breathable. Plus, they connect to UA MapMyRunfor real-time coaching tips based on your stride.
Buy: Men’s UA HOVR™ Sonic 4 Storm Running Shoes $130.00
Exercising in shorts is great for a warm day but if you are hitting the pavement in mid-January you’re probably going to want to cover your legs up. However typical sweats won’t do. Brooks Momentum Thermal Tight is the perfect combo of pants and thermals. Their fit and stretch allow them to hug the body and the fabric delivers comfort and warm for cold-weather workouts.
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Buy: Brooks Momentum Thermal Tight $95.00
The Adapt Jacket is designed with a perforated “4” logo on the back, and this unique design can help the body to stay cool when exercising. It’s moisture-wicking and wind-resistant with an adjustable waistband and zipper pockets for toting things securely. The added bonus of this jacket is that it’s made from 100% RE-UP recycled Nylon, checking the sustainability box.
Buy: Adapt Run Jacket $148.00
Other than having good shoes when going for a hike it is essential to have the right socks. Smartwool socks are made with non-itch merino wool and recycled fabrics. These odor-resistant running socks are breathable and wick moisture anyway to keep your toes warm.
Buy: Smartwool Classic Hike Light Cushion Crew Sock $148.00
If you hike, you already know that you need shoes that can take a beating even in the best of weather. BearPaw has created a 3.5 tall hiker that is waterproof and with suede and mesh for all-season wear. Treated with NeverWet® technology, it is water and stain-resistant.
Buy: BearPaw Tallac Hiking Boot $57.66
Whether you are going out for a long run, brisk walk, bike ride or hiking it is vital to stay hydrated and the Teton sport makes that easy. You don’t need to drag around your water bottle when you pop on this Trailer runner 2 hydration pack that fits snuggly like a backpack.
Buy: TETON Sports TrailRunner 2 Hydration Pack; $23.99 (orig. $25.76) 7% OFF
As with other parts of the body your hands and fingers need to be shielded from the elements. The Adidas Shield running gloves comes with touchscreen-friendly points, insulating materials and are designed for all weather conditions.
Buy: Teton sports Trail Runner 2 Hydration Pack $22.00
No winter workout gear list should ever be complete without sunscreen. In fact, any time you plan on being outdoors, you should try and wear it to protect your skin from ultraviolet rays. Isdin’s Eryfotona Actinica is a super-light lotion that absorbs into the skin pretty quickly. Not only does it protect you from the sun, it also can help repair current sun damage.
Buy: ISDIN Eryfotona Actinica Mineral Sunscreen $22.00 (orig. $60.00) 63% OFF
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Keeping your head cozy during the colder months just got easier thanks to these stylish warm winter hats, from beanies to lined options with ear flaps.
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From beanies to fur bucket hats and leather baseball caps, we rounded up the cutest hats of winter 2021 to keep you warm and stylish all season long. While we love our winter boots and gloves, beanies and hats are the real unsung heroes of our winter wardrobe. Throw the right one on with a coat, and suddenly you're exuding all the cool-girl vibes while still keeping warm and toasty?
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Wintery workouts may burn slightly more calories, but the chill can prompt a change in hormones that control appetite, leading you to eat more.
“My definition of modern workwear dressing is versatile, flexible pieces that a woman who is always on the go can wear effortlessly, whether she’s heading from the office to dinner or from a workout to lunch," designer Nili Lotan explains. For Lotan, the trench is a mainstay. Below, women also leverage the oversized blazer center and jacket dress.
If you need a new coat, let this guide inspire your purchase.
The leggings are next-level. There’s really nothing like a top-notch pair of leggings. We’re talking perfect fit, comfortable waistband and ability to move with you—no matter if you’re training for a marathon…
Stay warm and look good this season with the 30 top winter coats and jackets for men to fight off the freezing weather, from parkas to puffers.
You’ll want to buy one in every color.
Browse through these Amazon Christmas gifts to find the perfect present for your mom, dad, significant other, kids, or anyone else on your holiday shopping list. In 2021, Amazon might as well be called Santa's Workshop. With one click, you'll find thousands upon thousands of unique Christmas gift ideas for all the people you love most.
Some styles are up to 40% off.
Before you start shopping for equipment essentials like dumbbells and kettlebells, a top quality workout mat is crucial and the foundation of your home fitness haven. Experts in the Good Housekeeping Institute evaluate countless fitness products year round, from sports bras to smartwatches, to bring you the best of the best in terms of functionality and durability. For this report, we analyzed a variety of different exercise mats, zoning in on specs like thickness level, weight, cushioning, grip and aesthetics.
The best top-rated electric space heaters, tested by experts, to keep your bedrooms, large rooms, apartments, basements and more toasty warm all winter. Space heaters are often a smart solution for freezing offices and cold areas in your home. If you use electric heating, these portable furnaces can let you lower your thermostat and target a specific area or rooms to save a few bucks.
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If you want to work your arms, back, and chest at the gym, look no further than this six-exercise upper-body workout that'll get you in, out, and feeling strong in no time. This upper-body gym workout is structured in supersets, which just means you'll be alternating between two different exercises that work separate muscle groups. Because the first muscle group gets a break when you're doing the second exercise, you can blast through this workout with minimal rest, which saves time and increases your calories burned.
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The Difference Between Aerobic and Anaerobic Workouts For Swimmers – Swimming World Magazine
The Difference Between Aerobic and Anaerobic Workouts For Swimmers
The correct management of aerobic and anaerobic sets within a swimmer’s training will influence performance. This balance includes sharpening cardiovascular endurance and sprint speed. For instance, sprinters are more anaerobic-oriented. On the other hand, distance swimmers rely on the benefits of aerobic sets. In analyzing these types of workouts, the primary difference between aerobic and anaerobic exercise is the workout’s intensity.
Swimmers increase their cardiovascular conditioning by maximizing the amount of oxygen in the blood. The goal is to build cardiovascular conditioning and improve the muscles’ oxidative capacity. For that reason, athletes should perform the sets at a moderately high intensity with minimum recovery between sets. However, since swimmers can consistently breathe and send oxygen through their bodies, aerobic workouts are categorized as “less stressful.” Subsequently, since oxygen is the main source of energy, swimmers should breathe faster and deeper when their heart rate is at rest. Subsequently, athletes can do aerobic workouts for longer periods.
Aerobic training is fundamental at the beginning of the season, approximately during the first eight to 12 weeks. Following this training approach will prepare athletes for high-intensity workouts and competitions that arise later in the season. Meanwhile, sme of the benefits of aerobic exercise include an increase in a swimmer’s stamina and a decrease in fatigue during exercising. Equally important, aerobic workouts also improve a swimmer’s ability to perform more efficient strokes with less energy.
The purpose of anaerobic exercise is to improve the muscles’ ability to lessen lactate. Lactate, also known as lactic acid, is a byproduct produced in the body after cells produce energy without oxygen around. Furthermore, during this process, the body grabs energy through glycogen. Glycogens are stored calories that the body uses when oxygen is not being pumped to the muscles to continue working out.
Anaerobic sets involve short-distance and high-intensity intervals. These strength-based workouts also include exerting a swimmer’s maximum effort. Since it is fundamental to reach maximum effort within the sets, anaerobic workouts can include long periods of rest. Then again, due to their high physical and mental demand, anaerobic sets sometimes are considered “more stressful.”
When done properly, anaerobic workouts benefit a swimmer’s muscle strength and mass, reduce soreness, and boost joint protection.
These sets occur when the athlete holds 1650 yards or 30 minutes (without stopping) pace. While doing so, the swimmer should tolerate the buildup of lactate. To sum up, a threshold set is a long workout in which the swimmer must speed through the set. For that reason, the required effort should be located between the aerobic and anaerobic zones.
Some of the benefits of doing thresholds include improving the swimmer’s stamina, the ability to process lactate, generating aerobic fitness and developing anaerobic explosiveness. Consequently, swimmers will be able to perform more repetitions of high intensity. The threshold set gives the swimmer a better idea of what the desired race pace feels like.
Usually, sprinters do not feel the need to perform aerobic sets. In the same way, long-distance swimmers may exclude anaerobic workouts. However, swimming has evolved and its training methods, too. Therefore, new training phases have emerged such as the threshold. It is best for coaches and swimmers to identify the correct balance between aerobic, anaerobic and threshold workouts. Additionally, it is fundamental that each swimmer keeps straight communication with his or her coach to avoid burnout, injuries and overtraining.
All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine or its staff.
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The #1 Root of Diabetes, According to Science — Eat This Not That – Eat This, Not That
We’ve consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.
The number of people living with diabetes is staggering. According to the Centers for Diseases Control and Prevention, “34.2 million people, or 10.5% of the U.S. population, have diabetes. An estimated 26.8 million people – or 10.2% of the population – had diagnosed diabetes. Approximately 7.3 million people have diabetes but have not yet been diagnosed.” Eat This, Not That! Health talked to experts who explained what diabetes is, what causes it and how to help prevent it. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Diabetes and Causes
Dr. Ani Rostomyan, a Doctor of Pharmacy , Holistic Pharmacist and Functional Medicine Practitioner who specializes in Pharmacogenomics and Nutrigenomic says, “Type 2 diabetes is a chronic disease which has multifactorial pathogenesis, which means many factors are involved in disease formation, the root cause of type 2 diabetes is only partially understood even in current day’s medicine. It is a heterogeneous disease and both genetic and environmental components are involved. The combination of these factors, such as obesity, genetics, some ethnicities, certain unhealthy lifestyles, affect insulin release and responsiveness, causing type 2 diabetes. Type 2 diabetes is accompanied with hyperglycemia (high blood sugar), insulin resistance, and impaired insulin secretion, and it is clear that Western lifestyle and diets attribute greatly to vastly growing numbers in the United States as well. Diabetes is getting younger, affecting more and more teens and young adults as well, which again correlates that lifestyle has a tremendous impact on management and prevention of it.”
Dr. Pri Hennis, M.D. Family Physician and Functional Nutrition Coach explains, “Type 2 diabetes is a progressive disease caused by a dysregulation of cell response to insulin. Insulin is endogenous to our body and is created in the pancreas. Insulin helps break down the sugar we eat into energy. In type 2 diabetes cells in the body do not respond normally to insulin over time. This causes a rise in blood sugar in the body leading to blockages of small and large blood vessels and nerves. Although type 2 develops typically as an adult, the rise in obesity in America is causing a rise of type 2 diabetes in the young adults, teens and even children. When getting a new diagnosis of diabetes to prediabetes it is important to start some type of lifestyle change in addition to medications if your doctor suggests. Why, you ask? Diabetes is a progressive disease, and the symptoms and damage of the high blood sugars go on much before the actual diagnosis. For most people, without any other risk factors, it can take 10 years to go from normal blood sugars to prediabetes and then to full blown diabetes. So, what can you do to prevent this? Talk to your doctor about your labs checking for diabetes at least annually, if not sooner. If the numbers are not abnormal yet, put in the work with lifestyle changes, ask for support from your doctor sooner than later. Everyone’s journey before and after getting the diagnosis of diabetes or prediabetes is different, so it’s important to ask for help if you are not seeing results in three months.”
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Environmental and Genetic Factors
“It comes naturally to blame someone or something when it comes to a new diagnosis,” Dr. Hennis says. “But remember our current state is the result of our past actions whether self-inflicted, environmental, or genetic. The effects of some of these factors are not always reversible, but if you don’t change your habits today you create more problems. Medications help some but cannot stop you from having the highs and lows of blood sugar if you continue to eat high glycemic index foods. Exercise helps the cells of your body become more efficient with managing insulin. So, walk past the donut in the lunchroom; opt to go for a walk instead. Sugar is addictive and requires a lot of support, so get the help you need from your doctor.”
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Poor Nutritional and Lack of Physical Activity
Dr. Hennis states, “It is important to incorporate a healthy lifestyle with both the right foods and right activity to help you. You might have heard your doctor say, “eat better, move more.” But how do you do this, each new habit feels like it needs some drastic changes in your lifestyle. You make a goal and stop after a week because it becomes unsustainable. I can start by sharing some important tips to get you started. Let’s talk about specifics:
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Dr. Rostomyan explains, “There is a great body of evidence showing that by the time people are diagnosed with type 2 diabetes, 50% of beta cell function is already impaired so reversal oftentimes refers to managing Diabetes to a degree where major micro and macro vascular complications are prevented, we cannot fully reverse diabetes or cure it, since it’s a metabolic disease and prevention here is the key. Although in some instances it is possible to partially regain insulin sensitivity through weight loss, exercise, healthy Mediterranean Diet, and certain Diabetes medications as well.”
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Ways to Put Diabetes in Remission
“Prevention and diabetes awareness is the only proven way to avoid type 2 diabetes complications and living and breathing a healthy lifestyle and making core life changing habits is the way to go,” says Dr. Rostomyan. “I suggest the Mediterranean Diet. Adopting diets that exclude refined carbs, sugars, a variety of added sugars and adding foods that don’t increase insulin levels, such as healthy fats and lean protein is the key to keeping the insulin levels low and preventing carbohydrate overload . High insulin levels promote weight gain and more insulin resistance, which is the mechanism of progressing type 2 diabetes to a higher degree.”
Dr. Hennis recommends other methods of prevention. “One habit is drinking one 8 ounce cup of water before putting any food in your mouth. This helps you stay fuller, so you don’t overeat. Another habit is not shopping for processed or complex sugars which include: white flour, candy or juice. If you don’t keep it in your home, you are less likely to consume it. You can buy almond or coconut flour, sugar free gum or real fruit to replace those foods. Another habit is setting aside 15-mins at least three times a week to do some sort of moderate physical activity. This can include doing jumping jacks when your kids are playing, or using a skipping rope. Remember, you don’t have to complicate how to exercise, the important thing is getting it done. Your doctor is always a good support system, and can refer you to a dietician if you need more direction!”
The Difference Between Prediabetes and Diabetes
“If your body is starting to become insulin resistant, your blood sugar after an 8 hour fast will show numbers between 100mg/dl – 125mg/dl. If you are diabetic these numbers will be greater than 126mg/dl. For a non-diabetic numbers are below 100mg/dL upon fasting,” Dr. Hennis explains. “You have three options when you are diagnosed with prediabetes: lifestyle change, medication + lifestyle, or medication only. Your doctor can talk to you about what medication options you might be eligible for; however I cannot stress the importance of incorporating lifestyle changes. As humans we don’t like change, but choosing one item you could incorporate in your daily habits can make a big impact. If you change one habit per week, that’s at least 52 habits you can change in one year!” And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.
© 2020 Galvanized Media. All Rights Reserved. EatThis.com is part of the AllRecipes Food Group
How to exercise using a deck of cards for a different workout every time – WILX-TV
LANSING, Mich. (WILX) -How does a deck of cards fit into your exercise routine?
Lieutenant Chris Patterson, with the East Lansing Fire Department, shares a fun and unique way to switch up your workout routine by drawing your next move from a deck of cards.
Copyright 2022 WILX. All rights reserved.
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