Whether you're a fitness newbie just starting an exercise program or a die-hard gym rat, investing in good workout wear can be a great motivator and a reward for a job well done. Fitness apparel is a pivotal part of your workout. It's not just about fashion or looking good; it's about fit and performance.
The right active wear can improve your fitness gains, enhance your sense of confidence and help you enjoy exercise without the discomforts that come with ill-fitting, underachieving apparel.
Start making your clothes work as hard as you do. Whether you're interval training on the treadmill or running mountain trails, here are some of the essential items you'll need to get—and stay—on the road to fitness.
Basic Workout Apparel
Whether you realize it or not, when you work out in cotton shirts and shorts they are weighing you down with the extra moisture they absorb. The best way to "lighten up" is to invest in some performance wear. For any aerobic activity, choose clothing that is made of breathable materials designed to wick moisture away from your body and dry quickly. This is especially important for the clothing that will be in direct contact with your skin.
Synthetic fabrics like polyester, nylon and spandex are durable, lightweight, breathable and quick-drying. They also effectively regulate body temperature because of their ability to wick sweat off your skin and not absorb moisture. In the heat, this helps cool you; when your workout is over, you won't catch a chill due to damp clothing. Virtually all high-performance workout clothes are made from one or several of these synthetic fabrics, or from a softer wool (i.e., merino wool).
For any type of fitness program, invest in a selection of the following garments for a well-rounded workout wardrobe.
Workout Shirts and Tops
Fitness shirts more closely resemble the jerseys of professional athletes than your regular cotton tees. They have a porous, jersey-like weave designed to wick moisture away while keeping air moving. Workout shirts come in numerous styles, from T-necks to tank tops, so they can be worn during any activity. Compression shirts make a very sleek, moisture-wicking base layer under looser-fitting tops to offer support and prevent underarm chafing.
Pants/Shorts/Bottoms
Exercise/running pants wick away perspiration and allow for a full range of motion. These pants should offer a snug fit with ample stretch or a loose fit for easy strides. Zips or snaps at the ankles can provide easy on/ off, while elastic grippers can enhance fit.
Fitness shorts come in a variety of styles and materials and are designed with different activities in mind. For high-intensity activities like running or cross-training, look for shorter, lightweight shorts with moisture-wicking properties and added stretch for freedom of movement. Shorts with longer inseams and a jersey-like feel can be worn for activities where the risk of inner-thigh chafing is low.
Compression shorts and tights are made of sleek, moisture-wicking fabrics like polyester or spandex and are worn alone or as a base layer under looser-fitting pants/ shorts to keep leg muscles warm and supported. They also prevent inner-thigh chafing by providing a slick layer between your skin and your second layer of clothing.
Quick Tip: Avoid washing most workout wear with fabric softeners. They may decrease the wicking abilities of the synthetic fabrics.
Exercise socks are made from wicking materials like CoolMax® polyester that keep your feet dry and prevent blisters. Padding in the heel and ball of the foot provides cushioning and protection, and a reinforced arch lends extra support to quality exercise socks. Wool or wool-blend socks are good for cold-weather activities.
Sports Bras
Different sports bras are designed with different activity levels and cup sizes in mind. More intense activities call for a compression or encapsulating bra with the highest level of support. Shimmels, on the other hand, are made with a built-in sports bra and are good for low-impact activities like Pilates or other stretching activity. Shimmels are also a good choice for women wanting a little more coverage. For detailed information on choosing a sports bra, check out our Bra Fit Guide.
Swimwear
The swimsuit you wear for lap swimming and/or competitive swimming should fit and perform better than your beachwear. Your swimsuit should fit snugly, in order to reduce drag.
Here are a few options for men:
- Briefs are form-fitting, brief-cut suits designed for lap swimming and racing.
- Boxer briefs are snug with a longer cut for extra coverage.
- Trunks are loose-fitting and long enough to cover the thighs. The extra fabric on a pair of trunks may slow your swim time, making them less than ideal for competitive swimmers.
Women should look for one of two suit types:
- One-piece suits with a racerback that allow for optimal freedom of movement and assurance that straps will stay put.
- Two-piece suits that feature a cropped top or a longer tank for extended torso coverage. These are good for water aerobics, but because they're not as streamlined as one-piece suits, they aren't the best for lap swimming.
For more detailed information on swimsuit styles and fit, check out our Swimwear Guide and the "Swim" section of our Triathlon Guide.
Exercise Jackets
Lightweight shell jackets should be worn if there is a chance of changing weather conditions during an outdoor workout. In warmer temperatures, choose a lightweight, breathable and water-repellent shell that can easily be packed up and pocketed while not in use. Also, features like mesh vents and pit zips really help to prevent moisture build-up.
Cold-Weather Exercise
To keep your core temperature consistent when you're exercising outdoors in colder weather, you need to learn the art of layering. Layering for exercise involves three different clothing types: a moisture-wicking base layer, an insulating mid-layer, and a water-resistant, breathable outer layer.
No matter which activity you're participating in, your layers need to be versatile and efficient. Wearing a number of lightweight items that you can add or remove in response to changing weather conditions or activity levels is more efficient than dressing in fewer, heavier items.
Base and Insulating Layers
For your base layer, look for garments made from high-tech, moisture-wicking fabrics like spandex, polyester, CoolMax®, Polartec® PowerDry® or Capilene®. The insulating layer you put on over your base layer needs to help maintain your body temperature by trapping warm air against your skin. Jackets, vests and tights made of Windstopper®, Polartec® Windpro® or polyester fleece are good insulators because they trap air and wick away moisture.
Outerwear
Your outer layer needs to provide wind and moisture protection while still retaining body heat and allowing perspiration to evaporate. Water-resistant breathable shells are best for providing weather protection during strenuous activities like running, cycling or cross-country skiing. Look for garments made of polyester microfibers or ripstop nylon with a durable water-repellent (DWR) finish.
Completely waterproof and breathable shells are best for trail running, climbing, backcountry skiing or mountain biking where harsh weather is always a possibility and shelter is unavailable. Look for garments made with Gore-Tex® or shells that use waterproof technologies like Omni-Tech® or MemBrain®.
Also, be sure to take into consideration outerwear features like vents, hoods, linings, storm flaps and sealed seams that provide comfort and function while you're outdoors.
Clothing Accessories
You always need to pay attention to your head and extremities in cold-weather conditions. Carry along a fleece or wool hat for winter workouts to protect your head from losing heat. Moisture-wicking and breathable gloves are also a must. Thin gloves (or glove liners) are fine for short or high-intensity workouts, but you'll want a pair that offers wind and water resistance if you're out in cold, wet weather. Avoid cotton socks when you exercise outdoors; instead choose lightweight wool, polyester or polypropylene socks that wick away perspiration.
For detailed information on dressing for cold weather, check out our Layering Guide or Head-to-Toe Winter Dressing Guide.
Workout Shoes
Determine the type of shoes you'll buy based on your exercise program.
If you're a runner, true running shoes are an absolute must. Check out our Running Shoe Guide for detailed information on fit and styles.
For court sports, like racquetball or tennis, you'll need a court-specific shoe. Because court sports require the body to move forward, backward and side-to-side, court shoes are subjected to heavy abuse. Look for a court shoe with a sturdy sole and stable heel to deal with multi-directional forces.
Good walking shoes should a have soft upper, adequate shock absorption and a "rocker" sole that encourages the natural roll of the foot during the walking motion. It also helps if they're light in weight.
Cross-training shoes are the most versatile athletic shoes available. They meet the basic comfort, cushioning, stability and durability requirements of many athletic pursuits (like weightlifting, working out on fitness machines, kickboxing, etc.). Cross-trainers should have wide, stable outsoles that provide support and a moderate amount of cushioning.
Fitness Accessories
The sun's rays are harmful to your eyes, so protect those peepers when you're training outdoors with a pair of performance sunglasses. To meet the various demands of both recreational and competitive athletes, sunglass manufacturers are producing lightweight, flexible sunglasses made of durable materials that feature grip components and high-tech performance lenses with 100% UV protection. Check out our Sunglasses Guide to help you find a pair you can wear for various outdoor activities.
Many manufacturers are making running-specific water bottles that are easy to hold while you're moving. These often feature molded hand grips or come in "holsters" that attach to your wrist. Or, to carry more water and have room to store extra amenities, wear a hydration pack. For hands-free hydration without the bulk of a backpack, invest in a hydration belt. Hydration belts feature multiple bottles that you can fill with water, sports drinks or energy gels.
This can be a visor or baseball-style cap. Just make sure it's breathable!
Besides keeping track of time, many sport watches track mileage, lap times, etc.
A heart rate monitor will help you stay in your target heart rate zone for optimal training.
Tips for Staying Motivated
Keeping yourself motivated during a workout is challenging enough; sticking to a fitness routine over the long run is much harder, even for the most experienced exercisers. Avoid excuses and discouragement by reminding yourself that fitness is important and by rewarding yourself when you've met a goal.
- Don't think of exercise as punishment. Build in regular rewards, like buying a new CD or getting a sports massage, to maintain your motivation.
- Exercise with a partner. You'll be more apt to work out when you know someone else is counting on you.
- Make a fitness appointment. Write down the dates and times of your scheduled workouts in your day planner.
- Set goals. Then find an objective way to monitor your progress, such as maintaining a workout journal.
Which Activities are Best?
If your goal is to drop a few pounds, it helps to know which activities burn the most calories. Below is a chart depicting the different calorie expenditures of a 150-lb. person during one hour of exercise, based on the type of activity.
| Activity | Calories Burned Per Hour |
|---|
| Elliptical Trainer | 774 |
| Skiing (cross-country) | 774 |
| Rock Climbing | 747 |
| Cycling (14-16 mph) | 720 |
| Running (6 mph) | 684 |
| Skiing (downhill) | 594 |
| Rowing Machine (moderate) | 477 |
| Stair Step Machine | 477 |
| Racquetball (casual) | 477 |
| Aerobics (low-impact) | 414 |
| Tennis (singles) | 414 |
| Hiking | 405 |
| Skating (inline) | 342 |
| Pilates (beginner) | 252 |
| Weightlifting (general) | 234 |
*These figures were gathered from a calculator available at Health Status Internet Assessments and are offered here as estimates only. Actual calorie expenditure will vary based on body weight and exercise intensity level.
Note: Always consult a physician or other qualified health provider prior to beginning any new exercise program to assess your health and reduce the risk of injury.