The cold seasons are upon us! For most, it’s a happy festive time of the year with lots to celebrate, but for others, its colder and darker and doesn’t help motivate a healthy lifestyle.  A lot of people can struggle with what to wear whilst exercising this time of year, sometimes  gym joggers and a hoody aren’t the comfiest ideas. Here is a guide to some essentials for men and women to wear in the colder months of the year.

​If you’re out running this is probably your most essential kit to buy, Thermal shorts and leggings are designed to help regulate your body heat and keep you warm whilst exercising. The help reduces stiffness and fatigue but in recent years the technology that goes into thermals has advanced. In leggings, for example, you’ll notice that some pairs have different designs on them and it isn’t just for aesthetics anymore, leggings have compression sections to help muscles during and after exercise. The compression sections have a tighter hold on different parts of your legs to help with supporting your exercise with leads to better recovery periods also. Leggings are available for men and women alike, the supporting in the leggings will differ due to average body sizes but the benefits are the same. Wearing them to the gym can also help performance during weights and cardio sessions.

​Now that you have your thermals wearing a lightweight jacket should help with your performance, wearing a heavier jacket whilst training can affect your movement and cause you to overheat. Combining thermal tops and a light jacket keeps your body temperature ideal and body movement fully available. A suitable lightweight jacket should be hooded and waterproof ready for the rainy weather, the hood is also beneficial to those who might get cold face and ears and doesn’t particularly want to wear a hat whilst running. 

​Not the most important item on the list but and makes that difference in certain circumstances. First on the list is socks, like the compression thermals socks can offer extra support on the foot and ankle which can really help during distance running. Headbands all help for several reasons keeping hair in place but also help retain some heat that normally leaves through your head if you find thicker head wear uncomfortable. Finally, gloves whilst exercising (running especially) whilst help a lot. Hands can often get number whilst running and outdoor it can feel uncomfortable and distracting if they are also cold, thin gloves can make all the difference whilst running.

​Wearing Hi-Vis clothing in winter is crucial, as mentioned before the evenings are getting darker a lot quicker so your visibility to traffic may change from the start and finish of a run.
This safety measure is promoted by most sports labels, so buying a hi-vis garment should be easy and affordable, a jacket is usually the best options as it is the most visible but reflective trainers, hats, armbands, and bottoms are all designed by most brands.

Your current trainers are probably fine, but if you're anything like me once you find a pair that you run and exercise well in you stick with them. Checking the grip on your trainers is the best approach in the colder periods, trainers receive a lot more physicality then regular’s shoes so if the grip seems worn it might be best to invest in a new pair to avoid slipping anywhere dangerous. 

​Most of these garments come in affordable and luxury prices, so have a browse around but you should be able to find suitable products that will suit your exercise habits and keep you motivated in the winter months.

​Whether you’re a gym owner who wants to prolong the service life of his equipment or a fitness enthusiast with a couple of training machines at home, you will find these tips helpful. Fitness equipment can be costly so maintenance is key. Keeping your machines in excellent condition ensures you can enjoy them for longer without having to pay extra money for repairs every few months. Here is what you should keep in mind when it comes to maintaining your fitness equipment in top shape.  

The location you choose for your fitness equipment is very important. Whether you’re using the machine on a daily basis or you want to store it away for a few months, pay attention to a few factors in the environment you choose for it. It’s not ideal to keep your machines in a conservatory, shed or garage since LCD displays can gradually become slow to respond. This issue appears when the temperature is cold, which makes the liquid crystal slow to react.
 
Sudden temperature changes are also detrimental to your fitness equipment since they can cause condensation which affects both the metal frame and the electronics in the machine. Environments that are prone to high moisture levels should also be avoided for keeping or storing fitness machines in. Humidity will slowly but surely affect the circuit paths and give you minor intermittent issues or even bigger failures such as a failed circuit board.
 
Direct, powerful sunlight can also damage certain parts of your machine over time. Sunshine can cause the membrane keypads to peel off while the buttons can become unresponsive. Any plastic parts and buttons may start fading, affecting the overall look and performance of the equipment. 

Your gym clothes not only protect you during your work out, they also protect the machines. You should have a dedicated pair of shoes that you only use for working out indoors. For example, by using adequate shoes when running on your treadmill you can help prolong the machine’s service life and keep the equipment free from dust, mud, pebbles and other debris that could get stuck in the sole of the shoes while you’re walking or running outside.
 
You should also use clothes and accessories (such as gloves and headbands) that were designed for training, as these trap sweat and moisture and don’t let it interfere with the machines. If you’re struggling with getting your shoes and clothes cleaned on a weekly basis, try a dry cleaning service that picks up and delivers the clothes to your door step whenever it’s convenient for you. 

​Even if you’re not using your equipment for a couple of weeks or a few months, it doesn’t mean you should stop cleaning it or looking after it. Equipment can be damaged by dust, moisture, condensation, cold or hot temperatures and much more. Making sure the machines are clean at all times will keep them in better shape for longer and will help you save money on costly repairs.
 
Make it a habit to wipe down the equipment after each training session. This might seem like an extra tedious step, but don’t skip it. Wipe down any pads, benches, seats and cardio consoles you’ve touched or used. If you have your own equipment, it’s simple to clean it with a dry rag or with moist, disinfectant towels that are more convenient and easy to use. If you own a gym, encourage all the members to use paper towels for cleaning the equipment as soon as they’re done using it. Not only will they help keep the machines in excellent shape, they will also prevent the spread of bacteria and viruses.

Not all equipment pieces need to be oiled but resistance machines require this special treatment in order to function properly and perform well. Their moving parts should be lubricated with an appropriate fitness equipment product once a month.
 
In order to lubricate resistance equipment, you simply use a clean rag and silicone spray. Apply the product to the weight tracks and also into the bearings. Check these can move freely to ensure proper silicone application. Treadmills and the vast majority of cardiovascular fitness equipment are self-lubricating. For these, you will have to take a look at the oil reservoirs to ensure they have plenty of oil. If you need to fill the reservoir, always follow the manufacturer’s instructions.

Even if you’re a seasoned gym owner or a fitness aficionado, never skip this step. Read the owner’s manual, especially the maintenance recommendations and procedures. These will offer plenty of tips on how to keep your fitness equipment in excellent working order. You will also be able to find the manual online if you’ve misplaced your hard copy.
 
Take the manufacturer’s recommendations into consideration when performing your routine check-ups. You should implement a preventative maintenance routine to check the equipment for wear. Keep an eye out for cracks, tears or fraying, especially for cables. It’s also essential you make sure dumbbells and barbells are in perfect working order and that the weights are securely attached. Damaged parts or potentially hazardous issues should be addressed on the spot. This will help minimize damage to the entire fitness unit and will also keep the users safe. 

Originally Posted Tuesday, September 6, 2016 by SLS3

Originally Posted 12/16/14  - By Lisa

For anyone who read part one, I told you I'd be a slacker and not get to part 2 in any reasonable time. But the big boss keeps cracking her whip, (well not really, but I keep getting the "when are you going to write part 2 of the blog?" texts daily) so I must write.  Here are the remaining suggests for things to buy your beloved runner!!

6. I love to Run Sweatshirts  http://www.ilovetorun.org/
I really like their hoodies-I own the "I'm too Lazy" sweatshirt, and it is super comfortablehttps://ilovetorun.org/hoodies-more-c-22_28.html.   (the sizes do run small, so be sure to size up)
 I am a stickler, though, and I will only wear the sweatshirt on days I do run. I'm weird like that.  I also won't wear my new race shirt to the race.  I didn't run that race yet, so why would I wear the shirt?  Plus, it's bad luck.  I'm always afraid that if I wear it before or during the race, I won't actually finish the race.  I've read online that other runners also believe this, so I know I'm not alone in this thinking. 

7.  One More Mile  http://onemoremile.net/   Love, love, love their products.  I have sported many of their shirts at races (I wore the "Its a hill, get over it" shirt at the Mount Washington Road Race).  Then I got really crazy and started getting into the custom shirts.  I had a shirt made for my first 50K that reads, "I can't do this, but I am doing it anyway."  It truly summed up my entire ultra experience.  The shirts are really flattering, breathable, comfortable (have yet to have one rub or chafe) and high quality.  I have 5 in my collection-4 short sleeve and 1 long sleeve.

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8. Rock My Run  http://www.rockmyrun.com/  My new favorite running app is Rock My Run.  I do not have a membership, but I am seriously considering it, although the free version has been sufficient for the past 2 months.  You can pick mixes based on genre, BPM, length, etc.  Some of the mixes are just songs strung together.  My favorite mixes are the ones that remind me of aerobic songs.  Before I discovered running, I was an avid aerobics junkie (still am, although I now have to split my time between aerobics and running).  I love the songs that have that constant beat, which helps me maintain a decent pace.  Yes, we can get into the debate about yah or nay about running with music, but it is an absolute necessity for me, so I am very thankful for Rock My Run.  And right now, there are Christmas music mixes, which pretty much is heaven on earth for me.  Add an aerobic beat to Christmas music, and I am a happy girl.