寒冷气候下的安全户外运动贴士

译者 Pavlov

Exercise and cold weather: Tips to stay safe outdoors

寒冷气候下的安全户外运动贴士

Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm while exercising outdoors in cold weather.

分层穿衣、保护手脚以及关注天气预报有助于你在寒冷气候在户外运动时的安全与保暖。

By Mayo Clinic staff

So you don't like grinding out miles on the treadmill or power walking the malls, but you dread exercising during cold weather. Unfortunately, cold weather can discourage even the most motivated exercisers. And if you're not so motivated, it's all too easy to pack away your workout gear along with your warm-weather clothing.

正如你不喜欢在跑步机上或者电动走步机蹭，但也畏惧在寒冷的天气下锻炼。不幸的是，寒冷的天气甚至可以令最积极的锻炼者泄气。如果你不是那么积极的话，会很容易将自己的锻炼装备和热天衣服一起收藏起来。

You don't have to let cold weather spell the end of your exercise. With these tips for exercising during cold weather, you can stay fit, motivated and warm when the weather turns chilly.

你不需要让寒冷的天气终止自己的锻炼。有了下面的几条在寒冷天气下锻炼的小贴士，你可以在天气转冷时保持健康、积极和暖和。

Stay safe during cold-weather exercise

Almost everyone can exercise safely during cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud's disease, check with your doctor before you work out in cold weather. Your doctor can review any special precautions you need based on your condition or medications you might take. The following tips can also help you stay safe — and warm — while working out in the cold.

几乎所有人都能再寒冷的天气下安全地锻炼。但是有些情况下，如哮喘、心脏病或者雷诺氏病，你在寒冷天气中锻炼之前必须跟自己的医生确认是否可以。你的医生可以依据你的状况重新检查，以有任何特殊的预防或者是药物治疗。下面的几条贴士同样可以使你安全温暖地在寒冷中锻炼。

Dress in layers

分层穿衣

One of the biggest mistakes you can make while exercising in cold weather is to dress too warmly. Exercise generates a considerable amount of heat — enough to make you feel like it's much warmer than it really is. Yet, once your sweat starts to dry, you can get chilled. The solution?

在寒冷的天气下锻炼时，你可能会犯的最大的错误之一就是穿得太暖和。锻炼可以产生相当一部分的热量——足够使你感到比实际中的暖和得多。然而，一旦你的汗水开始变干，你会感觉到冷，如何解决呢？

Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest may cause you to overheat if you're exercising hard. If you're lean, you may need more insulation than someone who is heavier. If it's very cold, consider wearing a face mask or scarf to warm the air before it enters your lungs.

通过分层穿衣可以让你在开始出汗时脱掉，在需要时再穿回来。首先，穿上一薄层合成材料，比如丙纶，这可以使汗水迅速远离你的身体。不要使用纯棉材料，它会变湿贴在你的皮肤上。然后，添加一层羊毛用来隔离。在这一层之上，是防水透气的外层。如果你运动剧烈的话，一个沉重的夹克或者马甲会让你过热。如果你比较苗条的话，可能比稍胖的人需要更多的隔离层。如果非常冷，可以考虑戴口罩或者围巾以使空气温暖的进入肺。

You may need to experiment before you find a combination of clothing that works well for you based on your exercise intensity. Keep in mind, too, that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.

你可能需要根据你的锻炼强度尝试来得到合适的衣物组合。也请谨记，动动停停的活动，比如走跑结合，反复地上一身汗然后冷却会使你面对寒冷更加脆弱。

Protect your hands, feet and ears

保护你的手脚和耳朵

When it's cold, blood flow is concentrated on your body's core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. Don the mittens or gloves before your hands become cold and then remove them if your hands begin to sweat.

天气冷的时候，血流主要集中在身体的内部，这使得你的手脚容易被冻伤。在有羊毛内衬的厚手套或者并指手套里面戴一双薄手套。在双手变冷之前戴上，如果双手出汗了就将其摘下。

Considering buying exercise shoes a half-size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don't forget a hat or headband to protect your ears, which also are vulnerable to frostbite.

考虑购买一双比正常大半码或者一码得运动鞋，这样就能穿厚的保暖袜或者多穿一双普通的袜子。不要忘了戴帽子或者系头带来保护您的耳朵，它也容易被冻伤。

Pay attention to weather conditions and wind chill

留心天气和寒风

Exercising when it's cold and raining can make you more vulnerable to the cold. If you get soaked, you may not be able to keep your core body temperature high enough, and layering won't help if your clothes are wet. If it's extremely cold, you may need to take your exercise indoors or skip it for a day or two.

在冷雨天锻炼会使你更容易受寒。如果感到湿透了，你就不能保持身体内部足够高的体温，衣物层的功效也会在变湿的情况丧失。如果太冷的话，你需要在室内锻炼或者休息一两天。

Wind chill extremes can make exercising outdoors unsafe even if you dress warmly. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body, and any exposed skin is vulnerable to frostbite.

If the temperature dips well below 0 F (-17.8 C) or the wind chill is extreme, consider taking a break or choosing an indoor activity instead, or take extra precautions if you choose to exercise outdoors anyway.

如果温度低于华氏零度（零下十七点八摄氏度）或者寒风太剧烈时，你可以考虑休息一下或者选择室内的运动来代替，或者如果你执意选择去室外锻炼，可以彩玉额外的预防措施。

Choose appropriate gear

If it's dark when you exercise outside, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it's icy or snowy. Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet.

如果天色暗时在室外锻炼，则需要穿上可以反光的衣服。要保持步伐的稳健，选择有足够摩擦力的鞋子以防摔倒，尤其是在雪面或者冰面上时。在滑雪或者雪上摩托时要戴上头盔。可以考虑化学热包来温暖你的手脚。

Remember sunscreen

记住防晒

It's as easy to get sunburned in winter as in summer — even more so if you're exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30. Use a lip balm that contains sunscreen. And protect your eyes from snow and ice glare with dark glasses or goggles.

冬天其实和夏天一样，很容易被晒伤——如果你在雪地或者高海拔地区的话会更严重。涂上可以同时阻止UVA和UVB射线并且拥有不低于30的SPF值的防晒霜。使用含有防晒成分的唇膏。使用深色眼镜或者护目镜来保护你的眼镜不受冰雪眩光的影响。

Head into the wind

If possible, do the second half of your workout with the wind at your back. This way, you're less likely to get chilled, especially if you've worked up a sweat. This may take some planning of your exercise route before you head out the door.

如果可以，在你锻炼的后半段让风吹后背。这样你就不太可能冻透，尤其是你已经锻炼了一身汗的时候。这让你在出门之前就对自己的锻炼路线进行计划。

Drink plenty of fluids

喝下大量流质

You need to stay well hydrated when exercising in cold weather just as you do when exercising in warm weather. Drink water or sports drinks before, during and after your workout, even if you're not really thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production, but it may be harder to notice during cold weather.

Know the signs of frostbite and hypothermia

了解冻伤和低体温症的迹象

Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area — but don't rub it since that can damage your skin. If numbness continues, seek emergency care.

冻伤裸露的皮肤很常见，比如你的脸蛋、鼻子、耳朵，但也会出现在手脚上。早期的征兆包括：麻木、失去知觉以及刺痛的感觉。如果你怀疑被冻伤，要迅速离开寒冷的地方并缓慢的暖热受冻的区域——但不要去揉搓它因为这样会损伤你的皮肤。如果还是感到麻木，就抓紧去看急诊。

Exercising in cold, rainy weather increases the risk of hypothermia, as does being an older adult. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.

在寒冷的雨天锻炼会增加罹患地体温症的可能，正如一个老年人一样。低体温症的迹象和症状包括剧烈的寒颤、口吃不清、失去协调性以及疲劳。此时应迅速寻求急诊来救治可能的低体温症。

Putting it all together for cold-weather safety

寒冷天气下安全总览

These tips can help you safely — and enjoyably — exercise when the weather turns chilly. But as you exercise during cold weather, continually monitor how your body feels to help prevent cold-weather injuries, such as frostbite. Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.

这些贴士可以帮助你在天气转冷是安全愉快地锻炼。但是随着你在寒冷天气下的锻炼，要时刻留心身体的感觉，以防受伤，如冻伤。考虑缩短室外活动甚至在极端天气时全部略过，并且知道何时返家热身。另外，确保让别人知道你的锻炼路线以及预期的返回时间，以防不测。