HEATHER, athlete and personal trainer: Congratulations! Staying fit throughout the winter months is certainly a challenge with snow obstacles, the winter blues and motivational issues. Braving the wind and cold is yet another hurdle that one must overcome. Here are a few things to keep in mind when exercising outdoors that will help to make your experience more enjoyable.

You should create three layers of clothing to protect your body.

The layer closest to your skin should be a thin layer of synthetic microfibers such as polypropylene to wick sweat away from your body. Look for long underwear and turtlenecks that feature this wicking action. Avoid cotton, which absorbs and holds moisture close to your body. The second layer should be an insulation layer. A synthetic fleece that is lightweight and quick-drying provides good insulation. A front zipper on your insulating layer allows you to release excess body heat and perspiration. The final layer should be your shell. This is your frontline of defense against the elements. You want it to be as wind-proof and water-proof as possible. As the day gets warmer, you can always take off this outermost layer. Gore-Tex is the best known wind- and water-proof fabric.< Now that we have your core body protected, we must not forget the extremities. Your hands and feet are the farthest points from your heart, the least insulated and thus, are highly vulnerable to cold. Wool or polypropylene socks are a good choice for insulation and wicking moisture from your feet. All-climate shoes are available for winter jogging or hiking. These shoes have a water-resistant outer covering - again Gore-Tex is a good choice - and soles that provide traction and stability. Remember to use gloves or mittens that utilize the same three-layer system as when protecting your core. Polypropylene glove liners are a relatively inexpensive accessory that may help keep your hands drier and warmer inside your gloves or mittens.

Finally, we must protect your head and neck. You lose approximately 60 percent of your body heat if your head is exposed to the elements. A wool or fleece hat that wicks away perspiration from your head and covers your ears is a good choice. Face masks that cover your nose and mouth also are helpful in protecting your face on cold, windy days, and they keep the air that you breathe warmer and more humid. Goggles or wraparound sunglasses will protect your eyes from both wind and ultraviolet radiation. Don't forget to wear sunscreen on your face and a lip balm that contains sunscreen as well.

As always, stay well hydrated before and after your exercise. In extreme cold, watch for signs of hypothermia. Keep up the good work, and remember, spring is just around the corner! Posted March 05, 2003 05:33 AM