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Show Follow the Rules of Health in Exercise cool itself when it is warm. Finally, it's almost impossible to damage your lungs by breathing in cold air. The extra heat from your exercising body warms the air you breath. If the cold air makes you uncomforat-ble, uncomforat-ble, wear a face mask or scarf that covers your mouth and nose. Remember, too, that cold air is dry air because cold air will not absorb much moisture. Any burning sensation in the throat usually results from the dry air. Warm up Even though there is considerable disaree-ment disaree-ment in the literature on the effect of a warm up on physical performance, perfor-mance, be sure to include in-clude it during cold weather. Two Norwegian scientists concluded in the European Euro-pean Journal of Applied Physiology that the physiological effects of a thorough, active warm-up may be of substantial benefit to athletic performance. The signal for the active ac-tive warm-up effect is a nice, warm seat. This is the point at which most people experience " second se-cond wind." Obviously, one should not warm-up to a point of sweating in cold weather if you are going to be out any length of time, but the point is made for warming warm-ing up. People and environmental en-vironmental conditons vary, thus influencing the length of time it takes to achieve the warm-up effect, but I heartily endorse taking the time to warm up. Your run in the winter will be more enjoyable and, if you are in athletics, your performance perfor-mance will be enhanced regardless of the season. Stretching the appropriate ap-propriate muscle groups, some running, and duplication of what you are going to do should always be included in-cluded in your warm up. by Dr. Dale Nelson Utah State University More and more people peo-ple are running and participating par-ticipating in other activities ac-tivities out of doors in the winter time, and this is as it should be. At any rate, "Do it." There is very little danger if you follow a few rules. First, wear mittens on the hands, 100 wool is best. Synthetics, Syn-thetics, unlike real wool, do not breath or wick moisture to the surface for evaporation. Real wool lets air in and, when wet, dries from the inside out. Woolen socks can also be worn on the hands. Wear a woolen ski cap that pulls over your ears. A face protector is also nice for very cold days. This, too, should be wool if it is not part of your cap. A good rule for wearing wear-ing apparel is to wear cotton on the inside and wool on the outside. out-side. Emphasis is on layers of clothing. The shirt closest to your body should be cotton and turtleneck is probably pro-bably best. Always wear wool on the outside out-side and layer according accor-ding to the temperature. In extreme ex-treme cold you may consider a goose-down vest. It's light and the feathers trap air for insulation. in-sulation. Too much covering on your legs can inhibit movement. Long-johns are good, or even ladies pantyhose come in for consideration. Frank Shorter wore them in the National AAU Cross-Country Cha-pionship. Cha-pionship. A simple sweat suit suffices most of the time around this part of the country. More Useful information, informa-tion, If there is a breeze or wind, run against the wind on your way out and with the wind on your way home. Otherwise, Other-wise, you will form sweat on your body at the begining of your run, and the wind will blow through your clothes on the way back, which will cause the sweat to evaporate and make you even col-d col-d e r . In order to become accustomed to the cold, you must exercise in the cold, although fit people who move from a hot climate to a cold one will usually be able to exercise in cold weather right from their first days there. It doesn't work that way from a cold climate to a hot one, however. It may come as a surprise sur-prise to learn that you burn fewer calories when you exercise in the cold than when it's warm. You utilize more energy for your body to |