Take precautions during winter weather PT Published Dec. 3, 2014 By By Senior Airman Sarah Hall-Kirchner 375th Air Mobility Wing Public Affairs SCOTT AIR FORCE BASE, Ill. -- Safety during physical fitness is always important. With the onset of winter weather, concerns such as dehydration, becoming too hot or too cold, and when and how to test physical fitness arise. Winter weather often means colder than normal temperatures. It is important to dress dry, not just warm. "The quickest way to lose body heat is by getting wet, so make sure to wear workout gear that will keep you dry first and warm second," said Staff Sgt. Emmanuel Lockhart, 375th Force Support Squadron Fitness Assessment Cell NCOIC. "Avoid cotton material if at all possible and wear lightweight, breathable fabrics that won't restrict your movements." Along with wearing clothes to keep you dry, dressing in layers will trap warm air near the body where it is needed, said Lockhart. This also allows moisture to escape. However, overdressing can cause people to overheat and become sweaty and exhausted much more quickly. Dehydration can occur, even though it is cold. Drink plenty of water and stay hydrated, Lockhart recommended. "Just because it's not hot outside doesn't mean you can cut down on your water intake," said Lockhart. At the end of a workout, cooling-down is important, even when it's cold outside. "Cool-downs help reduce muscle soreness and are critical for your heart," said Lockhart. "If you don't cool-down, you can place a lot of stress on your heart." Stretching after a workout helps increase flexibility, which helps with injury prevention. Working out in the colder months means more people will be inside the gym. "There will be more individuals exercising indoors," said Lockhart. "Be mindful and courteous when using fitness equipment, as there could possibly be a wait. If physical fitness does take place outdoors, individuals should be aware of when to stop and go inside to warm up. "Monitor how your body feels to avoid cold weather injuries," said Lockhart. "Consider shortening your workout, or exercise indoors altogether." Fitness assessments still occur when the winter weather sets in. According to Air Force Instruction 36-2905, Physical Fitness Assessments are conducted indoors when the air temperature falls below 20 degrees with wind greater than 15 mph sustained and greater than 20 mph gusting. Along with the AFI, there are other guidelines that are followed by the fitness assessment cell to determine if PT testing will be conducted outdoors. As long as the following requirements are met, testing will occur outdoors: · There is no snow accumulation on the running surface · There is no ice on the running surface that cannot be easily avoided or observed · There is no standing water on the running surface that a large group cannot easily avoid · There is no significant rain · If testing on a wet day, the temperature must be greater than 34 degrees including wind chill If the cardio component of the PT test is conducted indoors, members will test on the indoor track located at the Fitness Center. The muscular component of the PT test is always conducted indoors. During inclement weather, protocols are in place for PT testing in case of delayed reporting or a base closure. "If Scott has delayed reporting, the first test [of the day] will be rescheduled to the end of the month on the scheduled make-up day," said Lockhart. "Individuals who were scheduled for that test time may be rescheduled by their [Unit Fitness Program Manager] if there are any open slots, or they also may conduct a walk-in test." If the base is closed due to weather conditions, all tests will be rescheduled to the end of the month on the scheduled make-up days, said Lockhart. The FAC's hours are from 7 a.m. to 4 p.m. Monday through Friday. Physical fitness assessment times for the winter months are 7:30 a.m., 9:30 a.m. and 1 p.m. For more information, contact appointed UFPMs before contacting the FAC. The FAC can be reached at 256-4474. Winter also brings about the holiday season. "If your body isn't used to working out and you want to burn off those holiday calories, or if you take a break from working out for a while due to the holidays, make sure you don't jump right back in to a harsh workout," said Lockhart. "Take it slow and avoid injuries."