Novemburrr: 5 ways to stay warm while working out
The following article was written by Kimberly Burke, director of the Adult Fitness Program at CSU.
As another beautiful fall season unwinds there are some ways to take advantage of the fall without feeling the effects of the approaching winter. Many people transition to outdoor exercises over the summer months, and then slowly retreat back indoors. But exercising outdoors does not have to be hindered by cold weather. Here are a few simple ways to stay warm out in the cold.
Always warm up
It is important to avoid sudden exertion by going through a proper warm-up. In colder weather muscles will take longer to warm up, so warming up an extra 5-10 minutes is encouraged. Properly warmed muscles will help to prevent injury and enables longer exercise.
It's OK to decrease intensity
When temperatures drop the body responds by constricting its arteries to keep the core temperature higher. In doing so the heart has to work harder to pump blood through a narrower space, adding to the extra load created by exercising. So don't be surprised if running as long or hard in colder weather is difficult. Don’t worry; every workout does not have to be a marathon.
Wear layers
Easy removal and addition of clothing is key; aim for wearing layers that can be zipped/unzipped quickly. That way there’s no need to stop in the middle of a workout and it allows the body to better adjust to temperature changes. Always make sure to have a hat and scarf, because as much as 40 percent of body heat is lost through the head. Just as importantly, keep hands and feet properly covered to prevent heat loss. Pay attention to the forecast to not be caught in unexpected weather.
Avoid alcoholic beverages
Winter months can bring about some great brews and they're hard to pass up in Fort Collins, but it is best to avoid them prior to a workout. The initial sensation of warmth from drinking alcohol is from blood vessels on the skins surface dilating. This in turn causes warmth to be drawn away from vital organs, which during cold weather is not ideal. It is the complete opposite of the body's natural instincts and feedback responses.
Stay hydrated and wear sunscreen
It is always important to stay hydrated, even when it is cold outside. It’s important to know that thirst doesn’t mean you’re dehydrated. Thirst is actually a delayed response to dehydration, and dehydration is often harder to catch in cold weather. Be sure to drink plenty of water before, during and after a workout. Don't forget the sunscreen; getting sunburned isn't just for the summer, especially since Fort Collins is nearly a mile high. Look for sunblock that provides UVA/UVB protection and keep those sunglasses handy.
CSU's Adult Fitness Program offers exercise opportunities for employees of CSU as well as community members, while providing hands-on learning experiences for health promotion students.
The goal of this event is to spark interest in the Around the Horn shuttle bus, while providing information and resources on transportation at CSU.
About Around the Horn
This shuttle bus system was funded in part by a vote of CSU students. The system was implemented by the city’s Transfort system with the help of the CSU student government and the university’s Division of Parking and Transportation Services. The bus route is a circle around campus (going both north and south). There are 14 total stops throughout campus. The entire route takes only 10 minutes. The purpose of this bus is to make campus commutes easier and to encourage people to utilize other forms of transportation other than driving. 
RamGuards are stationed at the intersections of Lake and Center, Pitkin and Meridian, and South and Meridian during peak hours of traffic flow across campus.
RamBassadors help navigate across campus
RamBassadors are trained students who provide in-person education at 45 campus locations to students, employees and visitors about navigating their way across campus. They focus on reminding students, faculty, staff and visitors about safety when commuting to or on campus, such as slowing down when approaching busy areas, and using the proper bike or pedestrian lane. They also share helpful tips to avoid violating CSU transportation laws and regulations.
RamBassadors were developed to help encourage safety and reduce the number of accidents or collisions among bikers, pedestrians and longboarders on campus.
In addition to providing in-person education on campus, RamBassadors also gather data about bike rack capacities and the number of bikes, pedestrians and longboarders traveling through their assigned location for the day. That information is shared with Parking and Transportation Services to help inform decisions about bike rack placement and safety on campus.
“The RamGuards and RamBassadors programs have started out strong and encourage the CSU community to have patience in the program’s start-up phase while they become a vital asset to commuter safety,” said Aaron Fodge, CSU’s alternative transportation manager.