How can you stay active outdoors during winter. What are the best strategies for cold weather workouts. Which clothing and gear are essential for winter exercise. How to protect your body from the cold while working out.

The Benefits of Outdoor Winter Workouts

Exercising outdoors during winter offers numerous advantages for both physical and mental well-being. Despite the chilly temperatures, maintaining an outdoor fitness routine can significantly impact your overall health. Here’s why you should consider braving the cold for your workouts:

• Reconnection with nature
• Escape from digital distractions
• Enhanced focus and creativity
• Prevention of winter weight gain
• Boost in energy levels
• Alleviation of winter blues

Eric Ridings, a Chicago-based personal trainer and exercise massage therapist, emphasizes the importance of outdoor exercise year-round. He states, “Getting outside, even in the cold, allows us to reconnect with nature, break away from the digital and concrete world as well as boost focus and creativity.” This perspective underscores the holistic benefits of winter workouts that extend beyond mere physical fitness.

Essential Cold-Weather Workout Gear: Dressing for Success

Proper attire is crucial for comfortable and safe winter workouts. The key is to dress “dry,” not just “warm.” This approach helps maintain body heat and prevents discomfort that might cut your workout short. Let’s explore the essential elements of cold-weather workout gear:

Moisture-Wicking Base Layers

Why is moisture-wicking important for winter workouts? Wet fabric against your skin can rapidly decrease body heat, increasing the risk of hypothermia. Jeff Galloway, a former Olympic runner and author, recommends synthetic fibers like polyester, nylon, and polypropylene for base layers. These materials dry approximately 50% faster than cotton, efficiently wicking away sweat and keeping you dry.

Strategic Layering Techniques

Effective layering is essential for trapping warm air close to your body while protecting against the elements. Brian Calkins, an ACE-certified personal trainer, suggests the following layering strategy:

1. Base layer: Thin, synthetic fabric to wick away sweat
2. Middle layer: Polar fleece for extra warmth in very cold conditions
3. Outer layer: Wind and waterproof shell to protect against the elements

The outer layer’s choice depends on weather conditions, ranging from a lightweight nylon windbreaker to a heavyweight, waterproof jacket. Remember that highly water-repellent shells may restrict the escape of internal moisture, so balance protection with breathability.

Visibility and Safety: Standing Out in Winter Conditions

Winter brings shorter days and often overcast skies, making visibility a crucial safety concern for outdoor exercisers. How can you ensure you’re seen by others during your winter workouts?

• Opt for brightly colored clothing
• Invest in reflective gear
• Use blinking lights or wearable flashlights

These visibility-enhancing measures are vital whether you’re sharing the road with motorists or trails with other outdoor enthusiasts. Wearable lights serve a dual purpose, making you visible to others while improving your own visibility to prevent accidents.

Protecting Your Extremities: Keeping Warm from Head to Toe

During cold weather, blood is redirected to the body’s core, leaving extremities more susceptible to cold. How can you protect these vulnerable areas during winter workouts?

• Wear a hat or headband to cover your ears
• Use gloves or mittens to protect your hands
• Choose thick, moisture-wicking socks for your feet
• Consider technical briefs for men

For particularly cold conditions, Galloway suggests considering shoe covers to lock out the cold, as running shoes are designed to let heat escape. Visiting a specialty running store can help you find shoes specifically designed for winter conditions.

Skincare Essentials for Winter Workouts

Winter air is notoriously dry, which can take a toll on your skin during outdoor workouts. How can you protect your skin from the harsh winter elements?

• Stay hydrated by drinking plenty of water
• Apply moisturizing cream or lotion regularly
• Protect sensitive areas with Vaseline
• Use a running mask or scarf to shield your face from wind

Ridings recommends applying Vaseline to sensitive areas like the nostrils, tip of the nose, and ears for extra protection against the cold and wind. This simple step can make a significant difference in your comfort during winter workouts.

Adapting Your Workout Routine for Winter Conditions

While the basic principles of exercise remain the same year-round, winter conditions may require some adjustments to your workout routine. How can you modify your exercises to accommodate cold weather?

• Incorporate a longer warm-up to prepare your body for the cold
• Focus on high-intensity interval training (HIIT) to generate heat quickly
• Consider indoor alternatives for extremely harsh weather days
• Adjust your workout timing to take advantage of warmer parts of the day

Remember that your body burns more calories in cold weather as it works to maintain core temperature. This increased calorie burn can be an added benefit of winter workouts, but it also means you may need to fuel your body accordingly.

Monitoring Your Body: Recognizing Cold-Related Health Risks

While winter workouts can be invigorating, it’s crucial to be aware of potential health risks associated with cold-weather exercise. What signs should you watch for during your outdoor winter workouts?

• Hypothermia: Shivering, confusion, slurred speech
• Frostbite: Numbness, skin discoloration, hard or waxy-looking skin
• Dehydration: Thirst, dry mouth, decreased urine output

If you experience any of these symptoms, it’s essential to seek warmth and medical attention if necessary. Remember that proper hydration is just as important in cold weather as it is in hot conditions, even if you don’t feel as thirsty.

Embracing the Cold: Mental Strategies for Winter Workouts

The psychological aspect of winter workouts can be just as challenging as the physical component. How can you mentally prepare yourself for exercising in cold conditions?

• Focus on the unique benefits of winter workouts
• Set realistic goals and celebrate small victories
• Use visualization techniques to imagine a successful workout
• Practice mindfulness to appreciate the winter environment

Developing a positive mindset towards winter workouts can make them more enjoyable and sustainable. Remember that each outdoor session is an opportunity to build resilience and appreciate the beauty of the winter season.

By implementing these strategies and maintaining a positive attitude, you can continue to reap the benefits of outdoor exercise throughout the winter months. Remember to listen to your body, stay safe, and enjoy the unique experiences that cold-weather workouts can offer. With the right preparation and mindset, winter can become an invigorating and rewarding season for your fitness journey.

How to Workout Outside in the Winter

Has winter sent your outdoor fitness habit into hibernation? Don’t wait until spring to get back outside.

Outdoor exercise is good for your body and mind, no matter the time of year. “Getting outside, even in the cold, allows us to reconnect with nature, break away from the digital and concrete world as well as boost focus and creativity,” says Eric Ridings, a personal trainer and exercise massage therapist in private practice in Chicago.

Exercise can help ward off the winter blues, boost energy, and prevent weight gain during the time of year most people add some extra insulation.

RELATED: The Ultimate Winter Wellness Guide

Try these cold-weather fitness tips to stay safe, warm, and fit.

1. Dress ‘Dry,’ Not Just ‘Warm’

The quickest way to lose body heat is to get wet. Because water is an efficient heat conductor — moving heat away from the area of highest concentration (your body) to the lowest (cold air outside) — getting wet will quickly leave you chilled and miserable. If you’re cold and wet you may be more inclined to cut your workout short, and you also increase your risk for hypothermia (when your core body temperature falls below 95 degrees Fahrenheit) or, in freezing conditions, for getting frostbite, Ridings says.

“Wet fabric next to your skin will zap your body heat and give you an unwanted chill,” says Jeff Galloway, a former Olympic runner and the author of Running: Getting Started (and other running training books and programs).

That means, skip active wear made from cotton, which soaks up sweat and rain and holds in moisture. He recommends opting for synthetic fibers instead, such as polyester, nylon, and polypropylene designed to dry quickly. “They wick away moisture about 50 percent faster than cotton,” Galloway says.

2. Layer Up

Don’t stop at sweat-wicking clothes. You also need layers to trap warm air next to your body and keep out the elements (like rain, snow, and wind), says Brian Calkins, an American Council on Exercise–certified personal trainer and the president of HealthStyle Fitness in Cincinnati.

Here’s how to layer up for winter workouts: First, put on a thin base layer made of synthetic fabrics (discussed above) to help pull sweat away from your skin. If it’s really cold outside, wear a middle layer, such as polar fleece, for extra warmth. Then, add an outer layer (or shell) to protect you from wind, snow, and rain.

Depending on the weather, your outer shell can be a lightweight nylon windbreaker or vest, or a heavyweight, waterproof jacket. Note that the more water-repellent the shell, the less it will allow moisture from the inside (your sweat) to escape, even if you’re wearing the proper base layer.

3. Opt for Bright Colors

Black may be chic, but bright clothes are better for outdoor exercise. Not only is it colder in winter, it’s darker too. Poor visibility from rain, snow, or overcast or dark skies makes it tougher for others to see you. This applies whether you’re sharing the road with motorists or sharing the trail or path with other snow-sports enthusiasts.

Wear brightly colored clothing and gear whenever possible and consider purchasing reflective gear or blinking lights, Ridings says. Apart from helping others see you, wearable flashlights are great because they improve visibility for you, too, to help prevent missteps and falls.

4. Protect Your Extremities

Fingers, ears, nose, and toes are affected most by chilly temperatures because “blood is shunted to the core of the body, leaving less blood (and subsequently less heat) available to hands and feet,” Calkins says.

To keep your extremities from freezing, wear a hat or headband and gloves or mittens. You can always take them off and tuck them in a pocket if you get warm. Thick socks also help. All these add-ons should be wool or synthetic, rather than cotton, to help keep sweat off your skin. Men may also need to consider a good pair of technical briefs, underwear made from synthetic fabrics, or extra layers as needed, Galloway says.

If you find your toes getting particularly chilly, consider the design of your shoes.  “Running shoes are designed to let heat escape, but in chilly weather the cold comes right in,” Galloway says. Shoe covers, which you can find at a skiing or hiking retailer, can help lock out the cold. You can also visit a specialty running store to try on shoes that are specially designed to withstand the winter elements.

5. Protect Your Skin 

Winter air isn’t just cold, it’s dry. To keep your skin from drying out with it, drink plenty of water (roughly eight 8-ounce glasses per day) and rub on moisturizing cream or lotion, Ridings says. He recommends applying Vaseline to sensitive areas like the nostrils, tip of the nose, and ears for more protection. To block out biting winds, consider keeping your face covered with a running mask or scarf.

RELATED: Moisturizers Dermatologists Recommend for Soothing Dry Winter Skin

And here’s something you might not have thought about: the sun. Yes, you can get sunburn in the winter. Even if it’s cloudy, UV rays can reach and damage the skin. What’s more, it’s important to realize that snow reflects up to 80 percent of UV rays, according to the Skin Cancer Foundation, so when there’s snow out you’re hit by many of the same rays twice.

If you’re skiing or snowboarding in the mountains, your risk of sunburns is even higher. For every 1,000 feet of elevation, UV exposure increases 4 to 5 percent, according to the Skin Cancer Foundation.

Before heading out for a winter workout (no matter the elevation), apply sunscreen with at least SPF 30 to your face and any other skin that will be exposed and apply SPF lip balm before, during, and after your workout. And don’t forget to protect your eyes with UV-blocking sunglasses, Ridings says.

RELATED: Top Tips for Healthy Winter Skin

6. Check Your Traction

Winter workouts can get slippery fast if any rain, snow, or ice is involved. If any of these elements are present, “Stay on plowed or salted surfaces,” Ridings says. Back roads and trails may not be as well maintained, and may have hidden obstacles that could lead to ankle or other injuries.

If you do plan to run or walk on snowy, icy surfaces, attaching snow or ice spikes to your running shoes will help you maintain traction to reduce the risk of falls, he says. But it’s important to stay off pavement if you’re wearing spikes. They’re designed to pierce snow or ice, so on paved surfaces they can impede balance instead.

7. Do a Warm-Up First

There’s no getting around the need for a good warm-up, no matter what the mercury reads. But it’s especially important to prep for cold-weather workouts. Dynamic warm-ups increase blood flow and temperature in the muscles to help decrease the risk of injuries.

“When exercising in colder temperatures, you’re at increased risk for sprains and strains,” says Debi Pillarella, an Indiana-based personal trainer and spokeswoman for the American Council on Exercise. Think of it as like stretching a cold rubber band. It easily snaps, right? Warm it up, though, and it becomes more pliable and less likely to fray.

The best dynamic warm-up for you depends on what type of workout you’re doing. But for all warm-ups, be sure they include low-intensity movements that mimic the exercise you’re about to perform. If you’re a runner, for instance, a dynamic warm-up might include bodyweight lunges and squats, arm swings, and core activation work, Calkins says.

And be sure not to confuse warming up with static, bend-and-hold stretching. Those stretches are best saved until the end of your workout.

RELATED: All About Rest, Recovery, and How to Let Your Muscles Heal

8. Breathe Right

If you’ve gotten your heart rate up when the temperatures start to drop to the freezing point, you know it feels different from when you’re working out in warmer temperatures. It can actually hurt to breathe because of how your body reacts to cold, dry air.

“In cold weather, airway passages tend to narrow, which makes inhalation more difficult,” says Pillarella.

Breathing in through your nose can help warm and humidify air, but that’s not always feasible when you’re exerting yourself and breathing heavily. Wrapping a bandanna or scarf around your mouth (or another thin fabric layer) can help trap water vapor in when you breathe out to keep air more moist as you continue to breathe.

RELATED: How to Deal With Cold Weather Injuries

9. Remove Layers as You Heat Up

“The biggest mistake in dressing for cold weather exercise is putting on too many layers and not peeling them off in time,” Galloway says. After all, exercising will considerably warm you, and you don’t want to get ridiculously sweaty when you’re in subfreezing temps — leaving you at risk of everything from dehydration to frostbite.

As soon as you start to feel like your body temp is at about baseline, that’s the time to start discarding layers. “Remove it and tie it around your waist. If you get cold later, you can put it back on. ”

Also, keep in mind that your exercise intensity will affect how many layers you need — and how soon you need to start removing them. Runners tend to need fewer layers than walkers because they move faster and produce more body heat.

RELATED: How to Dress for Every Winter Workout

10. Drink Up

Some people don’t feel as thirsty during cold-weather workouts as they do during warmer-weather workouts, Galloway says. But you’re still losing fluids through sweat and breathing in lower temperatures. And you still need to replace those fluids by drinking water.

Sip water during your workout and switch to a sports drink, such as Gatorade, if you’re planning to exercise for 90 minutes or longer (and not fueling up with other energy gels or chews), Galloway recommends. But not overdoing it is important. No matter how much water you gulp down, your body tends to only be able to absorb three to four ounces at a time, Galloway says.

RELATED: What to Eat Before, During, and After Your Workout

Not sure how well hydrated you are? Pillarella says to pay attention to your urine. “Dark, low volume, and infrequent urination indicate that you need more fluid,” she says. Conversely, clear urine with high volume and frequency may mean you’re hydrating too much.

11. Head Into the Wind — to Start

The faster you’re moving, the higher the wind-chill factor — and your risk for hypothermia, Galloway says.

To help reduce the impact and keep you core body temp up, make sure that (if you’re performing an activity in a loop, like running, cycling, or skiing) you head into the wind at the beginning. That ensures that, on your way back, when you’re at your sweatiest and have the greatest risk of losing body heat, you aren’t fighting the wind chill as well, he says. Keep the wind at your back and wear a wind-breaking layer (see tip number two). Let it push you forward.

12. Cool Down and Then Change Out of Damp Gear 

Once you stop moving after a cold-weather workout, you’ll get chilled fast. But that doesn’t mean you don’t need to cool down. Whatever the weather, a cool-down is important after sustained exercise, Calkins says. “It helps your body eliminate exercise by-products and reduce potential muscle soreness.”

It also helps your heart take care of itself, Galloway adds. “Going straight from strenuous exercise to standing around creates stress for your heart.” He advises gradually tapering your exercise intensity during the final 5 to 10 minutes. Then, once breathing and heart rate normalize, repeat your warm-up and do some static stretching.

Then it’s time to get out of your damp workout clothes, which can suck away warmth. A warm shower and dry, clean clothes help keep that chill away.

RELATED: Should You Work Out When You’re Sick?

How to Stay Active Outside When the Weather Gets Colder – Cleveland Clinic

It’s easy to get out for a run or other form of outdoor exercise when the sun is shining and it’s nice and warm. But what about during the cold, dark and gray days of winter, when you can feel those brisk, chilled winds deep in your bones? 

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Whether you’ve been a regular outdoor runner for years or you’ve only recently started up a new exercise routine, the freezing temps and foul weather of winter pushes a lot of people indoors for the season.

But with many gyms closed or exercisers not comfortable going back thanks to the coronavirus (COVID-19) pandemic, where else can you go? With preparation, precautions and planning, it’s definitely possible to keep fit with outdoor workouts until spring returns. 

We talked to orthopedic surgeon Michael J. Scarcella, MD, about the best outdoor exercises for wintertime and how to stay safe while training in the ice and snow.

Get the right gear

The most important thing when doing, well, anything outside in colder temps is to make sure you’ve dressed appropriately. You’ll want clothes that fit you right for whatever the activity is and you’ll want to make sure that you’re prepared for the cold air.

For more active things events like running, hiking or cross-country skiing, consider layers that can be taken off and added back later, allowing you to more comfortably — and safely — balance rising body temperatures with the cold air temperatures. 

“The layer closest to your skin should be a moisture-wicking material, like lightweight polyester or polypropylene, to take moisture away from your skin to the outer layers to evaporate,” says orthopedic surgeon Dominic King, DO.

The second layer is the insulating layer, which should be wool or polyester fleece. The third, outer layer needs to be wind and rain-repellent. When exercising in the cold, King says, this third layer should be removed unless it is raining, snowing or very windy. If worn during exercise, this layer can trap sweat and not allow for proper evaporation. You can always put the top layer back on during rest times outdoors.

There are also specially made caps and winter hats made to help wick away sweat while retaining heat. Likewise, be sure to wear gloves to protect your hands and fingers. If exercising in extreme cold, consider combining gloves and mittens or a liner under your gloves.

Sporting goods stores are good sources of information for the different layers you’ll need for each activity. You can also talk to your healthcare provider about this, too, to make sure you have all the info for cold-weather layering.

Walking and running

Walking and running are the easiest of the outdoor exercises to keep up during the cold winter months as they don’t really require much in the way of extra gear or certain conditions. As long as it’s not too cold, you can pretty much put on your shoes and, with some extra preparation, hit the road.  

Just be careful about sidewalk conditions: surfaces can often be uneven which can cause injuries if you’re not paying attention. And do your best to keep to clear sidewalks as snow and ice can make things even more treacherous. 

Stretch it out

“With any movement-related activity, warm-ups and cool-downs are essential for cold weather activities,” Dr. Scarcella says. “I always recommend a dynamic warm-up, which uses movement to warm your muscles up as opposed to the more traditional static stretching which involved just holding positions.”

The dynamic stretching approach, he says, gives the body an active range of motion to warm muscles up that’s similar to the exercise you’re about to perform. This is definitely a must when running but if you’re just getting ready for a cold, winter walk, it’s not as essential. 

As for static stretching, that’s still a good practice for when you’re done with your workout. “It’s always beneficial to hold those stretches for a good period of time, from 30 seconds to about 2 minutes,” Dr. Scarcella notes. “Make sure it’s a tolerable stretch, though, and not causing pain because you want to keep that flexibility and pliability in the muscle after working out.”

Running smart

With the onset of the COVID-19 pandemic and the closing of gyms, there was a wave of new runners on the streets across the country and that could continue into the winter. Be sure you get the right shoes for running. Having ill-fitting sneakers can derail your running before it really gets started.

“If you’re new to running or not naturally a runner,” says Dr. Scarcella, “it’s best to start with a running program or consider getting enrolled in a program like ‘Run Smart,’ which is run by Cleveland Clinic, that help people with their running, their form and their program.”

Look out for overuse injuries, too, especially if you’re new to running. “Typically, we see knee- and hip-related issues,” says Dr. Scarcella. “And if you’re really ramping it up above what your body’s capable of doing, there’s a risk of stress fractures. If you’re just starting out, this can be a really disappointing setback and you always want to start out in a positive way. So be sure to start a program that fits your level of training.”

Hiking

Hiking is another exercise that, as long as the weather’s okay and you have the right gear, you can do year-round. 

Start slow and have a plan

As with running, overuse is always a risk, according to Dr. Scarcella. So don’t hike more than you can handle; start with shorter routes and work your way up. “Moderation is always good,” he says, “so start with easy, flatter climbs,”

It’s also good, then, to have a solid plan in place. “Planning a route is important not just because it’ll help you from getting lost,” Dr. Scarcella adds, “but because it’ll firm up your plans when you’re in the cold and it’ll have you spending as little time exposed to the elements as possible.”

The right footwear

Like running, you’ll want to make sure you take to the trails with the proper footwear but for different reasons. First of all, Dr. Scarcella says, be sure whatever shoes you’re wearing on your hike are waterproof. 

“If you’re hiking in winter, there’s a chance you could be hiking through snow and if your shoes aren’t waterproof, that could get your socks wet which has several consequences,” he notes. Besides being at risk for blisters, there’s a good chance of your feet becoming cold and changes in sensation which, he says, increases the risk of taking a bad step or another injury when hiking on an uneven surface. 

Cycling

Like a lot of these activities, cycling is definitely doable in the winter but your ability to pull it off regularly may vary depending on where you live and the corresponding weather. You’ll probably have an easier time of a January ride in Austin, Texas than you would in Cleveland, Ohio. 

“Be careful to stick to clear roads, especially if you’re new to cycling,” Dr. Scarcella suggests. “Obviously, it’s easy to be aware of conditions but you want to avoid riding on any roads or paths that aren’t salted or cleared. ”

As with running, he says you’ll want to make sure you incorporate dynamic stretching into your warm-up routine so you can get your body warm, especially in cold weather. And be sure, like everything else, to start slow. “You probably want to start off with a pretty straight-forward ride,” he says. “Don’t go right into the hardest portion right off the bat.”

And be sure you’ve got the right gear for your body. That can make all the difference.

Knees, hips and shoes

While any of these exercises can affect your knees, hips and feet, cycling poses unique challenges in that you’re in a seated position for the duration of the exercise. This can cause issues that new cyclists may not account for when hitting the road, particularly if you have a history of knee or hip pain. 

“One trick to keep in mind is to adjust the bike’s seat height since that changes how deep your knees or hips go into flexion,” Dr. Scarcella suggests. “If you have a lot of anterior knee pain (pain in the front of your knees) the saddle is probably too low. Conversely if you have a lot of posterior knee pain (pain in the back of your knees) the saddle maybe too high.”

And if you clip your feet into your bike, consider adjusting the clip locations if you find yourself experiencing knee or ankle pain. “Experiment with what works best for you to offload any joint pain,” Dr. Scarcella advises. 

Other outdoor activities

Like the weather, what kind of activities you can enjoy will vary depending on where you live. Here are a few other outdoor exercises that you might consider this winter.

Cross-country skiing

Dynamic stretching is especially important for this exercise, Dr. Scarcells says, particularly in the core muscles. “We tend to see patellafemoral pain, shoulder impingement pain, and low back pain related to overuse or improper form” he points out. Correct form will also be important so you don’t cause yourself any unnecessary injury or strain.  Be sure not to collapse your elbows or knees inward.

Like with many of these other exercises, too, it’s important to start small and build up your endurance and duration. Given the risk of exposure, you don’t want to go too hard or far right away and find yourself stuck or struggling to get home.  

Ice skating

A popular choice all over the country, ice skating is a regular winter activity that can be done at a wide range of levels, from the laid back fun skates around rinks to more active applications like speed skating or even as part of playing hockey. 

If you’re doing it more for aerobic purposes, Dr. Scarcella advises dynamic stretching for your hips and core. He also notes that footwear is important: “Make sure your footwear fits and supports your ankles well.”

Lessons or instructions from an experienced skater aren’t a bad idea for new skaters, either, he says. And it’s important to, again, not try to do too much your first few times out. “The most common injuries we see are ankle sprain or fractures, ACL tears, labral tears of the hip, head injury, wrist injury, and lacerations” Dr. Scarcella says. “The latter 3 are typically related to falls so proper instruction and form are important to prevent these injuries.” 

Mix it up

Whatever you decide to do, Dr. Scarcella says it’s most beneficial to mix up different exercises. “If you’re not an avid devotee to any one particular form of exercise,” he says, “mixing in running with cycling or cross-training is generally better for the body. It helps prevent overuse injuries or exacerbating underlying arthritis issues for folks.”

Winter fitness: Safety tips for exercising outdoors

Winter fitness: Safety tips for exercising outdoors

Dressing in layers, protecting your hands and feet, and paying attention to the forecast can help you stay safe and warm while exercising outdoors in cold weather.

By Mayo Clinic Staff

Frigid temperatures can discourage even the most motivated exercisers. Without motivation, it’s easy to pack away your workout gear for the winter. But you don’t have to let cold weather spell the end of your fitness routine. Try these tips for exercising during cold weather to stay fit, motivated and warm.

Stay safe during cold-weather exercise

Exercise is safe for almost everyone, even in cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud’s disease, check with your doctor first to review any special precautions you need based on your condition or your medications.

The following tips can help you stay safe — and warm — while exercising in the cold.

Check weather conditions and wind chill

Check the forecast before heading outside. Temperature, wind and moisture, along with the length of time that you’ll be outside, are key factors in planning a safe cold-weather workout.

Wind and cold together make up the wind chill, a common element in winter weather forecasts. Wind chill extremes can make exercising outdoors unsafe even with warm clothing.

The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Any exposed skin is vulnerable to frostbite.

The risk of frostbite is less than 5% when the air temperature is above 5 F (minus 15 C), but the risk rises as the wind chill falls. At wind chill levels below minus 18 F (minus 28 C), frostbite can occur on exposed skin in 30 minutes or less.

If the temperature dips below zero F (minus 18 C) or the wind chill is extreme, consider taking a break or choosing an indoor exercise instead. Consider putting off your workout if it’s raining or snowing unless you have waterproof gear.

Getting wet makes you more vulnerable to the cold. And if you get soaked, you may not be able to keep your core body temperature high enough.

Know the signs of frostbite and hypothermia

Frostbite is an injury to the body that is caused by freezing. Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation.

Immediately get out of the cold if you suspect frostbite. Slowly warm the affected area — but don’t rub it because that can damage your skin. Seek emergency care if numbness doesn’t go away.

Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Exercising in cold, rainy weather increases the risk of hypothermia. Older adults and young children are at greater risk.

Hypothermia signs and symptoms include:

• Intense shivering
• Slurred speech
• Loss of coordination
• Fatigue

Seek emergency help right away for possible hypothermia.

Dress in layers

Dressing too warmly is a big mistake when exercising in cold weather. Exercise generates a considerable amount of heat — enough to make you feel like it’s much warmer than it really is. The evaporation of sweat, however, pulls heat from your body and you feel chilled. The solution?

Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin.

Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.

You may need to experiment to find the right combination of clothing for you based on your exercise intensity. If you’re lean, you may need more insulation than someone who is heavier.

Keep in mind that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.

Protect your head, hands, feet and ears

When it’s cold, blood flow is concentrated in your body’s core, leaving your head, hands and feet vulnerable to frostbite.

Wear a thin pair of glove liners made of a wicking material (such as polypropylene) under a pair of heavier gloves or mittens lined with wool or fleece. Put on the mittens or gloves before your hands become cold and then remove the outer pair when your hands get sweaty.

Consider buying exercise shoes a half size or one size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat to protect your head or headband to protect your ears. If it’s very cold, consider wearing a scarf or ski mask to cover your face.

Don’t forget safety gear and sunscreen

If it’s dark when you exercise outside, wear reflective clothing. And if you ride a bike, both headlights and taillights are a good idea. To stay steady on your feet, choose footwear with enough traction to prevent falls, especially if it’s icy or snowy.

Wear a helmet while skiing, snowboarding and snowmobiling. Consider using chemical heat packs to warm up your hands or feet, especially if you have a tendency to have cold fingers and toes or if you have a condition such as Raynaud’s disease.

It’s as easy to get sunburned in winter as in summer — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and a lip balm with sunscreen. Protect your eyes from snow and ice glare with dark glasses or goggles.

Drink plenty of fluids

Don’t forget about hydration, as it’s just as important during cold weather as it is in the heat. Drink water or sports drinks before, during and after your workout, even if you’re not really thirsty.

You can become dehydrated in the cold from sweating, breathing, the drying power of the winter wind and increased urine production, but it may be harder to notice during cold weather.

Putting it all together for cold-weather safety

These tips can help you safely — and enjoyably — exercise when temperatures drop. Closely monitor how your body feels during cold-weather exercise to help prevent injuries such as frostbite.

Consider shortening your outdoor workout or skipping it altogether during weather extremes, and know when to head home and warm up. Also, be sure to let someone know your exercise route and your expected return time, in case something does go wrong.

June 29, 2019

Show references

1. Exercising in hot and cold environments. American College of Sports Medicine. https://www.acsm.org/read-research/resource-library/resource_detail?id=2b5a55f7-e357-4909-b68f-727a604e3913. Accessed April 30, 2019.
2. Prevent hypothermia & frostbite. Centers for Disease Control and Prevention. https://www.cdc.gov/disasters/winter/staysafe/hypothermia.html. Accessed April 30, 2019.
3. Bearing the cold — Tips for cold weather exercise. National Strength and Conditioning Association. https://www.nsca.com/education/articles/tsac-report/bearing-the-coldtips-for-cold-weather-exercise/. Accessed April 30, 2019.
4. D’Amato M, et al. The impact of cold on the respiratory tract and its consequences to respiratory health. Clinical and Translational Allergy. 2018;8:20.
5. Winter sports injury prevention. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/staying-healthy/winter-sports-injury-prevention/. Accessed May 16, 2019.
6. How to stay active in cold weather. American Heart Association. https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-cold-weather. Accessed May 16, 2019.
7. Bicycle safety. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/staying-healthy/bicycle-safety/. Accessed May 20, 2019.
8. Fudge J. Exercise in the cold: Preventing and managing hypothermia and frostbite injury. Sports Health. 2016;8:133.

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How Exercising in Cold Weather Affects the Body

Throughout the winter, there is no shortage of cold weather activities to choose from. You might go skiing, skating, snowshoeing, sledding or simply take your walk or run outdoors. These are more than just fun winter pastimes. A study in the Journal of Clinical Endocrinology & Metabolism found that cold weather workouts could burn more calories compared to those done in warm weather.

While exercising outside in the winter can be perfectly safe, it does require some extra precautions. The physiological and metabolic impact of exercising in cold weather can be intense. The body needs to work harder to perform in a harsher climate and be able to generate adequate heat to keep warm.

When the body is exposed to a significant change in temperature, elevation or intensity, its initial need for energy increases, so it breaks down glycogen, a form of carbohydrate, in the muscles.

“Glycogen is our body’s primary source of stored energy that is available for use immediately,” said Julie Lois, RD, CD, sports dietitian with the Froedtert & the Medical College of Wisconsin health network. “Due to this initial breakdown, it becomes increasingly important to optimize nutrient intake before, during and after cold weather training/workouts to ensure adequate repletion of energy stores and optimize muscle function.”

Fuel Up Consistently

The number of calories an individual burns during any exercise depends on many factors, including his or her level of physical fitness, height, weight, body composition, age and the type of exercise. For example, in a day of skiing, a person could easily expend up to 2,000 calories. Eating a hearty meal rich in carbs and protein two-to-four hours before a workout will give your body an optimal fuel source.

“After the first hour of activity, a carbohydrate-rich snack should be consumed every 30 to 60 minutes to replete energy during exercise,” Lois said. For this type of snack, she recommends eating:

• a peanut butter sandwich
• orange slices
• a banana
• an energy bar
• trail mix with dried fruit

If you plan to continue exercising the same day or the next day, eat a carb-and-protein-rich snack within 30 to 60 minutes of completing your workout. This will replete glycogen stores in the muscles and stimulate muscle repair. Recovery foods that Lois recommends include:

• low-fat chocolate milk
• a fruit and yogurt smoothie
• graham crackers with nut butter
• an apple or banana with nut butter

A study of Navy SEALs participating in mountain warfare/cold weather training found they struggled to keep up with their body’s energy demands. The study looked at the SEALs’ energy expenditure and their energy intake and determined that increasing intake, primarily with carbohydrates, during planned breaks and downtime could help. While this is an extreme example, the research demonstrates the importance of regularly replenishing nutrients during periods of physical activity in the cold.

“Your body will fatigue faster in the cold weather without adequate fuel,” said Julie Carpenter, a licensed athletic trainer at the Froedtert & MCW Sports Medicine Center and athletic trainer for the U.S. speedskating team. “The cold slows down all of your body’s chemical processes, including your nervous system’s ability to generate a muscle contraction.”

While physical activity in the cold requires more nutrients, exercising in cold weather will not necessarily cause an individual to burn more calories than in a temperate climate. Generally, exercising generates enough heat that the body should not have to engage in additional heat-generating mechanisms that burn calories, such as involuntary muscle contractions through shivering or the activation of brown fat cells, dark-colored adipose tissue found throughout the body containing stored energy.

Hydrate Even When You Don’t Feel Like It

Dehydration during cold weather exercise carries the same risk as it would when exercising in the heat, but a person will not feel as thirsty. The cold diminishes thirst by up to 40 percent.

“Your blood vessels constrict when you’re cold and prevent blood flow to the extremities, like your hands and feet,” Carpenter said. “Blood vessel constriction is a warming mechanism that allows your body to draw more blood to your core.”

Research published in Medicine & Science in Sports & Exercise found this process of vascular constriction leads to reduced secretion of a fluid-regulating hormone called arginine vasopressin, or AVP, which leads to a decline in thirst.

Respiratory fluid loss and sweat (which can be less noticeable under winter layers than in the summer) also contribute to fluid loss.

“When you breathe in cold, dry air, your body warms and humidifies that air,” Carpenter said. “When you exhale, the vapor you see is actually fluid loss.”

The speedskaters Carpenter trains are accustomed to pushing their bodies to the limit in cold conditions. While the skaters usually practice indoors at the Pettit National Ice Center, they still have to take into account cold conditions at the rink. They also frequently compete outdoors.

“Whether they are skating indoors or outdoors, most of them wear a scarf over their face or a face mask to prevent dehydration and to keep their airways moist,” Carpenter said. “They also bring warm liquids, like tea, to encourage hydration.”

A good rule of thumb is for every hour of physical activity — in the cold or in the heat — the body needs 16 ounces of water.

Be Aware of Hypothermia and Frostbite

Exercising in cold weather can put the body at risk of hypothermia, which occurs when body temperature drops below 95°F. Consider the wind chill when preparing for cold weather activities. Plenty of layers and moisture-wicking clothing are the best defense, along with limiting exposure.

“The body does an excellent job of maintaining a constant temperature, but extended exposure to cold can overwhelm its auto-regulation mechanism,” said Matthew Chinn, MD, emergency medicine physician with the Froedtert & MCW Moorland Reserve Emergency Department. “Shivering is one way the body maintains its temperature. As hypothermia progresses, the body’s shivering mechanism may stop working, people may become confused and the heart can stop working normally.”

Frostbite can cause permanent damage to the body as skin, nerves and tissue freeze at the site of injury. A person’s extremities, such as their hands, feet, ears or tip of their nose are most vulnerable. Frostbite can occur on exposed skin in less than thirty minutes.

“The first signs of frostbite can be numbness, clumsiness and cold skin,” Dr. Chinn said. “The skin can also appear discolored or turn black.”

Gloves, warm socks and hats are good protection from the cold.

How Cold Is Too Cold to Exercise Outside?

Wisconsin winters can be brutal when it comes to cold temperatures. To avoid hypothermia and frostbite, move your workout inside if the temperature drops below 0°F or the wind chill reaches -17°F. You are unlikely to get frostbite when the temperature is above 5°F and the wind blows at less than 25 mph, according to the National Weather Service, but that risk increases substantially as the temperature drops and wind speeds pick up. Exposed skin can develop frostbite in 30 minutes at a wind chill of -19°F.

Bottom Line

To achieve peak athletic performance in cold conditions, research shows that consuming the right nutrients early and often and hydrating even when you are not thirsty will go a long way. Layered clothing to provide insulation and protection from the elements, as well as avoiding extended exposure to cold, will also protect you from certain dangerous conditions.

Learn more about improving your athletic performance with NX Level Sports Performance Training.

11 winter workout tips for exercising in cold weather

Even the most dedicated exercise enthusiast can have a hard time in winter.

Cold days and long nights make it hard to get out of bed, let alone get the body moving, but there are simple ways to get motivated when the weather outside is frightful.

The season can indeed be very disruptive to people’s exercise routines, said Jack Raglin, an exercise psychologist and professor at Indiana University School of Public Health-Bloomington.

“You can look at large-scale studies and you see this sort of wave effect where physical activity levels start to decrease as temperature goes down,” Raglin told TODAY.

“Light is also a factor,” he added. “If people live in an area where they come home and it’s already dark, that can be a physical barrier to exercise and a de-motivation.”

The goal is to remove as many obstacles as possible and make small changes that can make staying active easier until spring returns. At this time of year, exercise can also help to cope with seasonal depression.

Here are 11 tips on how to motivate yourself to stay active in the winter:

1. Seek out an exercise partner or group

When exercising alone, there is only one person you have to convince to skip a session. But by exercising with a partner or group, there’s some social pressure:

“I have to show up because they’re there, waiting for me,” Raglin said.

Exercise partners can also provide social support, camaraderie and distraction from bad weather. There’s the additional benefit of making friends and hanging out with like-minded people, he added. Even if you’re exercising at home, consider joining a live class on Zoom or on Instagram — which are great winter workout options that don’t require you to brave the cold, pandemic or not.

2. Enlist the thermostat in your cause

If the schedule calls for early workouts, program the thermostat in the morning to ensure a cozy atmosphere for waking up and place workout clothes near a heater so they’re “nice and warm,” suggested Lauren Rosella, a personal trainer at UNC REX Healthcare in Raleigh, North Carolina.

3. Make it a goal just to get to the gym

Just focus on getting dressed and showing up at the health club or in your living room in front of your laptop, nothing else. Then, it’s OK to do an abbreviated workout or leave after a few minutes. (Most people don’t.)

“Once you’re there, the problem is solved. You’re kind of committed to it,” Raglin said. “Once you’ve changed into your gear, once you’ve made the initial step, the rest of it is a lot easier.”

4. Exercise during your lunch break

Many people get frustrated when it’s dark in the morning and dark when they come home from work. The solution is to work out in the middle of the day, during the peak light hours.

If the weather is tolerable, take a long, brisk walk during lunch hour — this provides the added benefit of fresh air and a bit of nature. If there’s too much snow in the way, head to a nearby mall or shopping center for an indoor stroll.

Related

5. Focus on the mental health benefits

Many people who start exercising get frustrated when they don’t lose weight or feel fit right away. But those benefits take a while to show up, Raglin noted.

The mental health benefits, on the other hand, happen almost immediately. People feel better, less stressed and more relaxed, which may be especially important during the hectic holiday season and a time when many suffer from seasonal affective disorder.

“Feel good about feeling good,” he said, “and feel good about doing something for yourself that we know has so many benefits that so many people need.”

6. Plan ahead and anticipate

For outdoor workouts, watch the weather forecast and know what you’ll be up against the next day, whether snow or a cold blast, Raglin advised. Plan the appropriate clothing by stocking up on some workout clothes for winter and have everything ready when for wake up time: gear, gym bag and snack.

“It’s like you’re being helped along, so to speak. That can make a big difference,” he said. “If you know what you’re going to have to experience or endure, it doesn’t bother you as much.”

7. Put on exercise clothes when coming home from work

This simple goal puts people on the right path without much effort, said Brandon Alderman, an exercise psychologist and associate professor in the department of kinesiology and health at Rutgers University.

“The idea behind doing that is you’ve met your goal and it’s probably difficult to take those exercise clothes off without actually doing some form of exercise,” he said.

8. Sleep in exercise clothes

This is a more intense variation of the goal above. The advantage is being ready to go right out of bed in clothes that are warm and already in place. On the other hand, the ritual of getting into exercise clothes can be energizing, Raglin said.

“Once you start gearing up, you’re getting your head in the game,” he said. “It’s like a pre-game ritual. It’s almost like my heart starts beating faster once I begin to do that.”

9. Swim in a warm pool

If exercising in the cold just isn’t something you’re willing to do, indoor swimming can be a great cardio option. Swimming is one of the best sports for a long and healthy life. A warm indoor pool can be the perfect place for a workout when the weather outside doesn’t cooperate.

Related

10. Optimize the morning alarm

Choose a song that will get out of bed and get the heart beating faster. That’s when the race begins, so don’t hit the snooze button, Raglin cautioned.

“If you’re giving yourself a couple of options to snooze, you’re done a lot of the time,” he noted, especially when your options are work out in the cold or stay warm and cozy in bed.

11. Reconsider starting an outdoor exercise program as a New Year’s resolution

“Winter is really a bad time to do it,” Raglin said. “But unfortunately, a lot of people start January 1. It’s just a penalty on top of a penalty.”

“People have been overindulging, they feel guilty, they feel like they have to do it and then they’re starting at a time when the environment is kind of conspiring against them.”

It’s better to start with baby steps and start somewhere warm.

6 Tips For The Best Cold-Weather Workout

With temperatures getting colder, it may be tempting to get back to the gym. But experts still warn against exercising indoors alongside other people: You might not be able to properly distance to avoid infection with the novel coronavirus.

“Some people think you can work out safely in a gym as long as you wear a mask, but the reality is, anytime you’re indoors, you’re vulnerable to COVID-19,” says Ramsey Shehab, M.D., a sports medicine specialist at Henry Ford Health System. One potential solution is to get your exercise outdoors.

Winter Weather Workout Tips

While cold air can make it challenging to breathe, our bodies adjust to reduced temperatures over time. The key thing to watch for is hypothermia (dangerously low body heat).

“Viruses are more likely to attack our bodies if we’re in a cold state,” Dr. Shehab says. “If your internal body temperature drops significantly, it can suppress your immune system and make you more vulnerable to infection.”

The good news: Adopting these six strategies can help ensure your outdoor workouts are safe and effective.

1. Check the forecast. Know what the outdoor weather is and plan accordingly. Pay attention to the temperature, wind and moisture level. If temps dip below zero, the wind chill is extreme, or it’s raining or snowing, exercising outside can be risky.
2. Dress in layers. Dressing too warmly can increase your risk of overheating (even in frigid air). Instead, dress in layers so you can remove layers as you warm up. “The innermost layer should be made of moisture-wicking material,” Dr. Shehab says. “The middle layer should have thermal protection like wool or fleece and the outermost layer should be waterproof and breathable to protect you from wind, rain and sleet.” If you get wet and moisture soaks through your clothing, you may not be able to keep your core body temperature up.
3. Pay attention to your hands, feet and head. When you’re engaged in a heart-pumping workout, blood flows to your core, leaving your fingers, toes and head vulnerable to the cold. Wear a hat, gloves and warm socks. If it’s especially chilly, consider wearing a scarf.
4. Take time to warm up (and cool down). Instead of leaving your cozy house and launching straight into a sprint, take time to warm up  your major muscle groups. “Your joints may be stiffer when it’s cold, so warming up and stretching out  is especially important during the winter months,” Dr. Shehab says.
5. Stay hydrated. People tend to think more about dehydration during the summer months, but you can get dehydrated in the winter, too. “Proper hydration before, during and after exercise is very important, not just to maintain health and well-being, but also to stave off infection,” Dr. Shehab says.
6. Take a vitamin D supplement. Even though you’re exercising outdoors, sunlight is in low supply in Michigan during the winter. To keep your immune system humming, consider taking a vitamin D supplement. “Making sure you have sufficient vitamin D can enhance your bone health, boost your immune system and keep your hormones in balance,” Dr. Shehab says.

Get Savvy About Outdoor Workouts

Frigid temperatures can create obstacles for even the most enthusiastic exercisers. While it’s tempting to table exercise until warmer weather returns, there are things you can do to make outdoor — and indoor — workouts more enjoyable.

You don’t have to stick to the same routine of running, walking and circuit training. Take advantage of the winter chill to participate in activities like ice skating, sledding, hiking, skiing and cross-country skiing. You can even take interval workouts outdoors. Climb stairs, hike up hills or just play with a kettlebell in the snow.

“Exercise is medicine,” Dr. Shehab says. “It can sometimes replace medication for people who have diabetes, hypertension and other chronic conditions. It’s good for the mind and the body, and it can help stave off infections, including COVID-19.”

The caveat: Working out, outdoors or indoors, is not recommended for people who are currently battling the coronavirus. Instead, it’s important to preserve your energy. Once your symptoms begin to improve, you can gradually increase your exercise level.

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To find a doctor or athletic trainer at Henry Ford, visit henryford.com or call 1-800-HENRYFORD (436-7936).

Dr. Ramsey Shehab is the deputy chief of Sports Medicine at Henry Ford Health System. He sees patients at the Henry Ford Center for Athletic Medicine and Henry Ford Medical Center – Bloomfield Township.

Tags: Ramsey Shehab, Sports Medicine

Cold-Weather Workouts

No matter what time of year it is, breathing fresh air is a boon to your body. Outdoor exercise can crank up your energy while decreasing tension, frustration, and depression, according to recent research published in Environmental Science & Technology. Those effects may well be intensified in the winter, says adventure-fitness consultant Sean Burch, who set a world record running a marathon at the North Pole. “The heat and humidity in the summer can drag you down and tire you faster, but cold weather is invigorating,” he says. “It stimulates your senses, tunes you in to your surroundings—it makes you feel alive.” There’s a biological reason for that:

“All exercise can increase your levels of those feel-good hormones, endorphins,” says Kevin Plancher, M.D., head of Plancher Orthopaedics & Sports Medicine in New York City. “But because your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind.” Plus, exposure to natural light is a known depression fighter, especially for seasonal affective disorder, a condition brought on by the shorter, darker days.

Another bonus: You can burn more calories in the winter. Research published in Medicine & Science in Sports & Exercise found that race times are faster in cold weather than in warmer temperatures—and quicker runs torch more calories, period. That alone is worth crawling out from under your comforter. Whether you’re walking or jogging in your neighborhood, snowshoeing in the woods, or taking a trip to the slopes, it’s time to start enjoying your winter workouts. Your complete guide:

Map Your Route
Stable, safe footing should be your priority when planning a winter route, says Andrew Kastor, a running coach in Mammoth Lakes, California (where he lives with his wife, U.S. Olympian Deena Kastor). For early-morning or evening workouts, scout out plowed streets and sidewalks that are well lit, to help you spot black ice. Look for a loop in your neighborhood that you can repeat as many times as you want, recommends Tracey Martinson of Running Club North in Fairbanks, Alaska. That way, if you become tired, slip on ice, or get wet, you will still be close to home and can quickly escape the elements.

Warm Up Wisely
Before any workout, walk around or jog in place indoors for five minutes, recommends Olympian Jeff Galloway, coauthor of A Woman’s Guide to Running. When you head out, give your body time to adjust to the conditions by taking 30-second breaks every few minutes for the first 10 minutes.

Take Cover
Try to avoid open roads and paths near water: Tree-lined trails and city blocks with tall buildings can help protect you from biting winds and snow flurries, says Olympian Lindsey Anderson, assistant track and cross-country coach at Weber State University in Utah.

Cool—Don’t Freeze—Down
To avoid getting too chilled during your cooldown, keep it brief: Slow your pace for three to four minutes, then go inside to stretch. Take off extra layers and keep moving for another five to 10 minutes before showering.

Start Small
If you normally do four miles in the summer, start with two.

“It’s better to underestimate your ability in the cold,” says Martinson. If you have to stop, your body temp will drop rapidly, increasing your risk for hypothermia. Easing into it can also help your airways acclimate, says Burch. In subfreezing weather, it’s helpful to wrap a scarf or neck gaiter around your nose and mouth to warm the air before you breathe it in, says Martinson.

Drink Up
You don’t see your sweat losses in the winter like you do in the summer, so most people give little thought to staying hydrated, says Burch. But you can still sweat just as much (especially if you’re bundled up). Try putting your bottle under your layers to help keep it from freezing (try Amphipod RunLite AirStretch Hydration Belt, $45, rei.com).

Be Flexible
You may be an a.m. exerciser, but on extremely cold days, your best (and safest) bet is holding off until midafternoon, if possible, when temps are at their highest and paths are more likely to be plowed. And yes, there is such a thing as too-lousy weather.

“Stay in if you have to battle wind, snow, ice, and darkness, because there are just too many challenges stacked up against you,” says Kastor.

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90,000 Outdoor Sports in Winter: How to Prepare and Exercise | GQ

Still from the movie “Rocky Balboa”

Irina Yakimova

Sports Doctor of the Ideal Body School #sekta

1

If you decide to continue outdoor activities with the onset of winter, you need to follow a number of recommendations so as not to harm your body. Such training is an element of tempering, and also carries a powerful disciplinary moment.

2

Fatty tissue is consumed faster in frosty air due to higher consumption of muscle glycogen in the cold, faster depletion of muscle glycogen (compared to training at a comfortable temperature) and the transition to the use of fatty acids as an energy source.

3

Contraindications for such activities are acute diseases and fever. Also, after colds, you should withstand a break in exercise recommended by your doctor.

4

For a productive workout, it is advisable to take slow carbohydrates before training and warm drinks before and during training. Due to the increase in heat transfer (up to 2 liters), you should consume more fluid than when exercising at a comfortable temperature.

5

It is advisable to make the warm-up during training in the cold longer. One of the main mistakes beginners make is that they start training right away from running, which most often leads to respiratory diseases due to sudden hypothermia of the upper respiratory tract.

6

It is also important to pay attention to the gradual increase in the duration of exercises and the dosed introduction of the load. At the very beginning of the training cycle, the duration of the session should not exceed half an hour, with regular training for 4-6 weeks, their duration can be increased to one and a half hours.

7

Remember that as fatigue sets in and the pace of exercise or running slows down, heat production decreases and hypothermia may develop. Therefore, it is important to maintain the selected training / running rhythm, and make the rest pauses active (that is, move even in the intervals between sets).

Photo: press materials; still from the movie “Rocky Balboa”

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How to dress for outdoor workout when it’s cold

It is worth taking care of yourself at any time of the year.Why not stop jogging or other workouts even when the weather is not very comfortable outside. We will help you to dress so that it is neither cold nor hot.

There are some very significant benefits of training in the cold season. First, it is a great hardening option. Secondly, progress does not stop if you do not have the opportunity to go to train indoors. Thirdly, in addition to the body, willpower is trained. And after training, you will feel a surge of energy, a sense of satisfaction and pride in yourself.

But in order for outdoor training in cold weather to be beneficial, not harmful, you need to dress properly. As they say, there is no bad weather for sports, there are unsuitable clothes.

Of course, the clothes for training at +5, -5 and -15 will be different. It may also differ depending on what kind of sport you are doing, for example, jogging or workout. But there are some general guidelines for choosing workout clothing in cold weather.

Appropriate clothing meets several criteria: not too warm, multi-layered, made of special materials.

Do not overheat

If you dress too warmly, it will become too hot after the warm-up and warm-up. In this state, fatigue sets in very quickly and the training will be exhausting and short. The principle is this: you should not be warm when you just leave the entrance to the street, but when you start moving intensively, you will be comfortable. Some athletes use the “+10 rule,” that is, they dress for training as if it was 10 degrees warmer outside than the thermometer indicates.

Also, a large amount of clothing (or too heavy clothing) burdens and hinders movement.

Multi-layer

Thermal underwear is usually put on as the first layer. It can only be a jacket, a jacket and pants or shorts, as well as socks. Thermal underwear keeps the body warm and wicks moisture away from it. If you don’t have thermal underwear, you can use a synthetic long-sleeved T-shirt / sweater for the top. At temperatures above 0, you don’t have to worry about the lack of thermal underwear.But in cold weather it is necessary.

The second layer can be worn with a light sweater. In cold weather, a fleece jacket is great.

The third layer is outerwear. In dry, calm weather, you can wear a warm tracksuit. This option is more suitable for street workout, but not for running. Jogging tights and a windbreaker are great for jogging. It’s good if a windbreaker with a hood, and a hood with a visor. Then you are not afraid of rain or snow. Tights can be insulated, they will save in the absence of thermal underwear.You can also wear shorts over the tights. They warm the hips, but below the knee, they do not interfere with movement.

No cotton

This is especially true for the lower layer. Cotton absorbs moisture well, which means that the body will cool very quickly in it. Training in cotton clothing is cold and uncomfortable. This also applies to socks. Fortunately, today there are enough sportswear made from special synthetic materials.

Important details

Although the saying says that you need to keep your feet warm and your head cold, you should not neglect a hat.If you think it’s too warm outside, at least use a bandage to protect your ears from the wind.

Breathing in cold air is not only unpleasant but can be hazardous to health. Therefore, be sure to wear a scarf / buff, a special running mask or balaclava for your workout.

Gloves are useful not only for workout, where you need to hold onto a cold horizontal bar or parallel bars, but also for running.

Choose sportswear and compare prices conveniently at Price.ua.

How to train properly in cold weather – 6 simple rules | Street Workout

The main problem with training outdoors in winter is that muscles cool much faster, which means that there is an increased risk of injury or illness. To prevent this from happening, simply follow these six rules:
⠀
1️⃣ REDUCE REST TIME. The less rest you take between sets, the less you cool off. Therefore, do not stand idle for more than 30-60 seconds!
⠀
2️⃣ SIMPLIFY YOUR TRAINING. The consequence of the previous point will be the transition from more complex to simpler exercises or simple exercise options, which you can do more repetitions in the approach. Because if it’s too hard for you, then you simply won’t be able to recover with a little rest!

And with weighting agents in winter, you shouldn’t get too carried away either!
⠀
3️⃣ DO NOT TRAIN STATS. Static exercises, by themselves, create a huge load not only on the muscles, but also on the ligaments and joints, and if you add to this the cold and extra clothes that restrict movement, then troubles cannot be avoided! Therefore, in the winter outdoors, it is better to focus on dynamic basic exercises!

You will learn how to dress properly for training in the cold season from our video:

4️⃣ DO NOT STAY ON THE SITE. In the cold season, you should not plan a workout for more than 40-45 minutes, because after the first half hour, the body’s main resources will run out, and the chances of injury or illness will increase dramatically.
⠀
5️⃣ DRESS CORRECTLY. Exercising on horizontal bars in a down jacket is not a good idea, because in it you will quickly begin to sweat and freeze. We described how to dress correctly for training in winter in the video below:

That’s all for today, we wish you successful training!

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“Fat burns better in cold weather.” An expert on the specifics of winter training | HEALTH

Professionals assure that it is in winter, when training in the fresh air, that an athlete has an excellent chance to get rid of excess weight.

The main thing is to take into account the peculiarities of winter fitness.

Valery Gatslev, an expert on medical and wellness tourism, fitness trainer, leading consultant of the Health project on mail.ru, told us how to do sports in the cold season.

Should I train in cold weather?

First of all, I would like to draw your attention to the fact that the workouts described below are suitable for experienced amateur athletes. Beginners, and especially former athletes who have not exercised for a long time, as well as people over 40, must undergo ergometry with a cardiologist or sports doctor before training in cold weather.However, this recommendation will not be superfluous for everyone involved in sports. The combination of exercise and cold can be very dangerous for people with coronary heart disease, including clinically implicit ones.

Clothes must be fitted correctly. Photo: Shutterstock.com

What are the benefits of training in winter?

Exercise in cold weather speeds up muscle metabolism and promotes the rapid conversion of glycogen stores into glucose by reflexive muscle contraction and adrenaline release.Exhaustion of glycogen stores forces the muscle cell to switch to the use of fatty acids, in other words, the very desired fat burning occurs. There are also data, although they are still controversial, on the positive effect of cold and on reducing the percentage of so-called visceral fat (accumulates around the abdominal organs), and it is he who is the most dangerous to health.
What should be the workout? First, a long-term aerobic load of medium and low intensity (45-90 min, pulse 70% of the maximum) or a short 20-minute interval training is suitable (necessarily after an intense warm-up, base heart rate 75-80% of maximum with accelerations up to 95% and return to baseline, 3-5 times per workout), followed by a moderate load for another 30 minutes.

What to do?

Let’s remember the winter types of aerobic exercise. Jogging, skiing, skating, uphill walking are perfect here. However, there are a number of important points to keep in mind.

1. Visit a sports store first. You need the right shoes and clothes, preferably in a double set. Both should be suitable for the season, dry and warm. It is better if it is special equipment designed for sports, with waterproof and windproof layers with air exchange. And most importantly: clothes should never get wet from sweat!

Skates are both fun and useful! Photo: City AdministrationNoyabrsk

2. Take into account the air temperature and, most importantly, the strength of the wind. Exercise only if you can breathe through your nose. If the wind is strong, cancel your workout.
3. In untrained and unadapted athletes, exercise in cold weather leads to the release of cortisone and suppression of immunity, but this phenomenon disappears when adapting to stress in the cold.

Therefore, it is important, even before training, to strengthen the immune system by taking vitamins C, E, group B, trace elements zinc and magnesium, adaptogens – eleutherococcus and ginseng.

Also, avoid sweets and include enough vegetables and fruits on the menu. By the way, low-carb diets sometimes do not take into account that fruits contain a lot of sugar.

What if you need to build muscle?

For those looking to build muscle mass in the gym, winter is also suitable. Workouts for gaining muscle mass must necessarily include basic exercises (bench press, squats with a barbell, deadlifts, presses and pulls to the chest) and their options, performed in a mode of 6-12 repetitions, for 5 sets, at a slow or medium pace, a break between exercises 1-1.5 min.

It is possible to support metabolism with the help of non-steroidal anabolic steroids (Leuzea, Rhodiola rosea, Tribulus terrestrius, succinic and alpha-lipoic acids are effective for cellular metabolism).

Anabolic effect is provided by 4 times a day of protein intake, 25 grams. At the same time, on the day of training, immediately after exercise, you need to take whey protein (preferably with leucine 2.5 g and 1. tsp sugar), the remaining 3 times – casein protein, once before bedtime.

Take casein protein on non-training days.

By the way, for those who do not like training in the fresh air, but want to feel the beneficial effects of cold, a cryosauna is suitable.

90,000 Scientists talk about the benefits of exercising in cold weather

Find out if exercising in cold weather helps you lose weight

Read also: Aqua aerobics: the benefits of fitness on the water, and who should not do it

Canadian experts from the University of Laurentia shared the results of the first study related to sports and weight loss during the cold season.

So, in the framework of the experiment, the effect of low ambient temperatures on the metabolism during intense physical exertion was studied.

11 men and women of average physical condition with overweight were invited for the study. During testing, experts found that lipid oxidation, also called fat burning, increased more than 3 times during exercise in cold weather at 0 degrees, compared to a thermoneutral environment of about 21 degrees.

In addition, Canadian scientists have found that despite exercising in the cold, they affect fat burning. Only the next day, unfortunately, a different picture opens. After breakfast, there was no difference.

In addition, representatives of the University of Laurentia noted that the glycemic response, a process of changing blood sugar levels, after eating the next day was better if the day before training took place at a warmer temperature.

While we observed significant benefits during high-interval cold training, subsequent metabolic responses were less favorable.It is too early to draw any serious conclusions, but these data will be an important point for studying the effect of ambient temperature on fat burning during intense training, the scientists explained.

As a reminder, recently Ivona shared expert opinion on the benefits of yoga and as a girl prepare for skiing and snowboarding .

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90,000 What to wear and when is it better not to go out?

Is it bad to go in for sports in winter? No, cold temperatures don’t excuse you from exercising. Regular exercise throughout the year helps your health and wellness, especially in the winter, which is characterized by overwhelming moods for many Russians. Exercise keeps you active, improves mood and energy.The College of Sports Medicine claims that you can exercise safely for most of the winter season if you exercise wisely.

There is no reason to worry if you solve the three main problems of winter outdoor training: extreme cold, cold and moisture. However, this is a healthy person, if you suffer from conditions such as asthma or heart problems, be sure to consult your doctor before going on a “cold” workout, which can aggravate some of the problems.

Here’s another thing to keep in mind: It’s not just snow, ice, or thermometer temperature that needs to be worried. Wind chill is a serious weather factor during the winter season, which significantly reduces the indicated temperature. Wind chill is often more important than temperature itself. As the wind increases, it can penetrate clothing, cutting out the insulating layer of heat that is generated by the body during exercise.

For example, when the temperature outside the window is -17 degrees Celsius, and the wind speed is 6-7 meters per second, wind chilling will give a feeling of -28 degrees Celsius – any exposed skin will freeze in just 30 minutes.

So when it comes to outdoor training in cold weather, wearing the right clothes is the right way to overcome these challenges. Here’s what you need to know about what to wear for your cold workout.

What to Wear for a Cold Workout?

No matter what the temperature is outside the window – or what you do – layers of clothing are your trusted friend for winter outdoor workouts. Different weather conditions (like snow, rain or wind) can change the way you dress, but layering is always a good idea.Maintaining a constant body temperature becomes the most important aspect. Layering gives you the ability to adjust temperature and improvise throughout your workout if you’ve overestimated or underestimated temperature. ”

Since all the blood is drawn to the core of the body (your chest and abdomen), this is the warmest part of your body, so don’t worry about it. The parts of the body most susceptible to cold are the limbs: fingers, toes, nose and others.For this reason, gloves and high socks / gaiters can go a long way in limiting the exposure to low temperatures in vulnerable areas. A face mask is an equally good investment to help protect your neck and face, but make sure to choose a breathable material – fleece or wool can trap moisture and cause it to freeze instead of warming.

It is also important to be able to manage your clothing as the temperature rises to avoid overheating, so excess clothing in winter training can be just as dangerous as lack of clothing.It is just as important to remove layers of clothing as the temperature rises, as it is to add layers as it cools. You keep sweating during your workout even in winter, so you can overheat.

This means that you must drink enough water, just like during summer training. Listen to your body. If your workout is typical but you feel sluggish or wasted energy, it could be related to the type or amount of clothing you are wearing.

What to wear for running in winter?

A general rule of thumb for winter runners is to dress as if outside are 10 degrees warmer than you actually are.It may sound cold, however, the body will heat up significantly while running, which is why layer formation is so important.

Always choose items that will wick moisture away from your body as the first layer of clothing. This layer helps channel body heat into the middle layer. Avoid cotton that absorbs water. If moisture builds up in your clothes, it quickly dissipates heat to the outside, which reduces the internal temperature faster than you would like.

For cold temperatures above freezing, it is recommended to wear a long-sleeved T-shirt and a lightweight windproof jacket that can contain your body temperature and trap warm air without causing excessive sweating or moisture.When it’s really cold and temperatures drop below freezing, consider a light, padded jacket – something in fleece or wool will provide extra warmth, and most modern jackets are designed to withstand the weather, whether it’s snow or rain.

And remember to cover your limbs, including your ankles, fingers, wrists, and neck.

For the same areas that are exposed to exposed wind and cold, such as the face, neck, hands and ankles, sunscreen might be required.In winter, do not forget about the ultraviolet rays of the sun, which affect the skin twice, first directly, then reflected from the snow.

What to wear for a bike in winter and in cold weather?

Proper winter cycling clothing has its own unique challenges. When you cycle, you develop a higher speed, which generates additional wind chill, exacerbating temperature chilling. Wind control becomes a major focus for the upper body as your legs work to generate heat.

It is also very important that you protect your face, for example, the area around the eyes and hands, because the skin in these areas is most susceptible to frostbite.

A place that is often overlooked? Wrist skin that your jacket often does not cover. Be sure to wear gloves that can cover this vulnerable spot.

What to wear for a walk in cold weather?

Walking in winter is an exercise and, accordingly, the right clothes will ensure your comfort.But you don’t necessarily want to wear the clothes that you use for running or cycling.

If your choice is a low intensity workout, such as a walk, keep in mind that your body temperature will rise, but not as much as during a higher intensity workout. Obviously, you have to follow the layer rules and the types of materials you choose. But you should probably add a layer between the middle and top for extra insulation.

When should you stay indoors?

Despite the fact that experts unanimously speak about the safety of training in the fresh air, there are some situations when you should choose a gym or work out at home:

Ice on the road, sidewalks and paths .You run the risk of slipping and injury.

Temperature and cold wind . When the temperature, coupled with cooling by the wind, drops below -25 degrees Celsius, it is no longer quite safe outside, what can we say about training there. A strong cold wind tends to slow a person down, which reduces heat exchange and undermines the athlete’s morale, and there it is not far from frostbite.

Outdoor training in cold weather

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