Well! Here we are in the frozen tundra that is NYC in winter. It’s fekkin’ cold, and most of our training spaces are drafty warehouses. How do you train and perform safely in cold weather? Any good options aside from packing it up and moving to Aruba? So glad you asked! Get your hat and your fuzzy sweatshirt, and I’ll meet you in the next paragraph.
Warm Thyself
You. You on the mat half-heartedly reaching for your toes. That is not a warm up. You KNOW that’s not a warm up. A good warm up increases your core body temperature, and prepares your body for the circus misery/joy you’re about to encounter. Are you sweating a teensy bit? No? You’re not warm. Get with the jumping jacks.
A good warm up is a swell idea ALL the time, but ESPECIALLY in a bazillion degrees below zero weather. Need suggestions? You can get your heart rate up by doing ridiculous dance sequences from the Fitness Marshall!
*Note: don’t rely on your teacher to give you all the warm up you personally need – your body is unique, and it’s your responsibility to take good care of it. I arrive 20-30 minutes before handstand or aerial class to warm up my (many, many) creaky bits.
Wear ALL the Clothes
When it’s cold, you’ll find me in about 100 layers of clothing. I’m not even kidding. Make sure your layers are form fitting, and easy to take on and off as needed. You might include:
- Tight-fitting “runners” hat
- Neck gaiter
- Cotton or silk long johns
- Back warmers
- Leg warmers (lower or whole leg)
- Arm warmers (over-knee socks with the toes cut out work great)
- Thick socks (sometimes several pairs) *You can put traction slippers or ballet shoes over your socks if you need a bit of floor stick.
- Leggings
- Sweatpants
- Long sleeved shirts
- Hoodless hoodies or sweatshirts
I am wearing all of the above right now. Beware of loose clothing that flops over your head upside down, or poorly- positioned zippers that can eat apparatus. Consider investing in some Under Armour brand gear if you routinely train in cold spaces in the winter – I can confidently say it’s worth the $$.
Live Your Best Life, But Go Easy on Your Splits
You probably know this, but cold muscles tend to be a bit grumpy. If you’re feeling cold or achy, it’s probably not the time to go all “Solid Gold” on those splits (if you got that reference, I love you). Don’t push it! Respect how your body is responding in THIS moment. You may need more hammy conditioning, more side stretches, more cocoa, whatever. You do you, and don’t let ANY teacher push you to do something you don’t feel warm enough to do. They don’t have to live in your body.
For the Love of God, Keep Moving
Cold weather training is compact and efficient; it’s not like the lazy, languid days of summer when you spend half an hour talking to your bestie in a straddle sipping lemonade. Nerp! Get in, get hot, be fabulous, get out (sounds like my college days). If you let yourself get cold, you’ll be sorry! So sorry. Because now you’re cold. Save the chit-chat for hot toddies after class, and don’t be a lazy butt.
When is Cold Too Cold?
I dunno, ask the Rockettes the next time you see them kicking to eye level in 20 degree weather wearing panty hose, a set of antlers, and not much else. I will say that, as a student, you will likely be pushing yourself; the colder you get, the more conservative you need to be with pretty much everything. My general rule is that, if I’m not down to two layers by the time I’ve completed my warm-up, it’s too cold and somebody betta turn up the heat. If you’re a pro working outside, you do you – you know your performance parameters, and can adjust your act as needed. But students? You be safe, take it easy on your hammies, and dream of summer.
Bundle up!!!! We’re almost there! Love and pull-ups, Laura