Training in the cold isn’t the most motivating thing in the world, low temperatures make your muscles sore (especially if you don’t warm up first) and make you want to stay in bed watching series with a good blanket, but if you really want to see results, cold days are the best for exercising.
According to a report by Markham Heid, as long as you take precautions, cold temperatures can make workouts more efficient. This is because exercise produces body heat and the body has to work harder to regulate that temperature. Exercising in colder temperatures can help the body perform better and perform betterwhich is what helps you train harder and get results in less time.
However, Dr. Gabe Mirkin, an exercise enthusiast and author of The Healthy Heart Miracle, warned that cold weather is associated with an increased risk of heart attacks and lung complications.
“If you have heart or lung disease, you are much more likely to die in cold weather than in hot weather.” To avoid health risks, always check with your doctor before exercising outside in the cold, especially if you have a heart condition, Mirkin said. “If you have heart disease, your doctor will probably recommend that you not exercise outside in temperatures below 50 degrees Fahrenheit.”
What are the benefits of training when it’s cold?
It’s not like you’re going to lose weight just by doing a few squats in the cold, but training in the winter offers some benefits you don’t get in the summer, reports an article from Harvard Medical School.
Dr. Adam Tenforde, assistant professor of sports medicine and rehabilitation at the Harvard-affiliated Spaulding Rehabilitation Network, explained that cold weather can improve endurance. “In cooler temperatures, your heart doesn’t have to work as hard, you sweat less and expend less energy, which means you can exercise more efficiently.”
Studies have also shown that exercising in cold weather can transform white fat, specifically the fat found in the abdominal and thigh areas, into “brown fat” that burns calories.
Also, training in the winter helps give you some exposure to sunlight, which can help prevent the seasonal depression some people experience during the winter months due to a lack of Vitamin D.
Exercising in cold weather is safe for most people, but precautions must be taken to avoid any problems, this is especially important for people who suffer from conditions like asthma or heart problems.
Tips for training
-Spend more time warming up
The body has a harder time warming up in winter, like cars. If you start cold you can injure yourself since training without having warmed up properly can cause damage to muscles, tendons, ligaments and joints. That is why a lot of importance should be given to your warm-up.
–Keep moving
The way in which you complete the training is just as important as the correct preparation. After you’re done running, cool down a bit for a few minutes before getting into a warm place to stretch, so your muscles don’t seize up. In winter, the muscles get cold very quickly, so all the waste products from the contraction cannot be removed from the bloodstream in time. As a consequence, muscle spasms and even injuries occur if they have later “broken”. If you push yourself at the end of the training session, make sure you don’t sit or lie down after you’re exhausted; if you do, the circulation slows down very quickly and the muscles tense up.
–put on warm clothes
The fact that for training in winter you need to take warm clothes is obvious. However, it’s easy to underestimate temperatures, especially when you’ve been indoors all day before training or it picks up just as you’re out on the streets. Dressing in cold weather is best done with the so-called “onion principle,” which suggests dressing in layers that are easy to remove and allow for changes in body temperature. Make sure you wear enough layers and that your extremities are covered as they radiate a lot of heat.
–watch your breath
The colder the air, the greater the stimulus to the bronchi, lungs, and mucous membranes. On the one hand, the cold causes the bronchial tubes to narrow, while at the same time it reduces the ability of the mucous membranes to be moist. The typical burning or sore throat occurs when a lot of cold air is inhaled, which causes slight swelling, and is a sure sign that it’s too cold to exercise outdoors. Pay attention to it and try to inhale as much as possible through the nose and exhale through the mouth.
–Eat lots of fruits and vegetables
Be sure to support your immune system with a balanced diet rich in vitamins and minerals. Fruits and vegetables should be the base of that diet. Any tuber, all types of cabbage and winter salads such as lettuce, endive or radicchio should be present in your dishes. Winter fruits like tangerines, pomegranates, and all year-round varieties like pears and apples provide an extra dose of vitamins to make you hardy in the cold.
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