As the holiday season approaches, many people who exercise outside find it difficult to train in the cold, but they don’t have to. Is it bad to exercise when it’s cold? As long as you take a few precautions, exercising in the cold, such as walking, running, or cycling, is actually very beneficial. Exercising in cold weather can improve endurance and cardiovascular function, and like most exercises, it can also improve mood and mental health.
The benefits of exercise in cold weather
The notion of “cold weather” does not mean the same thing for everyone, but it is generally considered cold when it becomes uncomfortable to be outside for more than brief periods. This discomfort is due to the drastic differences between the external temperature and the internal temperature of the human body. While being outside in cold weather may require you to wear a jacket or coat to keep out the chill, it also has some advantages over room temperature. The colder your environment, the more your body has to work to maintain homeostasis (or balance), which means you use energy in this process and reap some metabolic health benefits as well.
Let’s take a closer look at how training in the cold benefits almost the entire body:
Why is it harder to exercise when it’s cold? One reason is that your body has to work harder to function in cold weather, primarily because it has to produce more heat to keep your muscles, organs, and extremities warm. Any time your body is exposed to any form of ‘stress’, which can include drastic changes in temperature or altitude, as well as exercise itself, your need for energy increases. This causes your muscles to break down glycogen (from carbohydrates) faster in order to fuel themselves.
Brown fat is the type of body fat that helps regulate body temperature. When we’re outside in the cold, brown fat burns energy (calories) to warm our bodies and increase body temperature, which helps boost metabolism. Studies show that exercising in cold weather can turn white fat, especially belly and thigh fat, into calorie-burning brown fat. Because exercise in the cold activates brown fat more than exercise at room temperature, it can potentially aid weight loss efforts.
A study published in the Journal of Clinical Endocrinology & Metabolism even found that workouts in cold weather can burn more calories than workouts done in more comfortable temperatures.
2. It can help improve stamina
Exercising in the heat can tire you more easily because you sweat more and your heart rate faster. On the other hand, exercising in the cold can allow you to train longer, which can mean you can build up your stamina and stamina more easily. What is the ideal temperature for training or racing to optimize endurance? Research suggests a temperature of 10 to 12 degrees Celsius, as this is the most comfortable temperature for rapid breathing and exercise. However, it is possible to train in even colder temperatures. (See below for more information on training at different temperatures.)
3. Fight depression and seasonal depression
Exercising outdoors in winter, where you are exposed to sunlight, is considered an effective strategy to help with seasonal depression, a type of mood disorder/depression that tends to affect people during the darker months of winter. Sunlight and exercise have a positive impact on mood for a number of reasons, including helping to release more “comforting” chemicals like serotonin and endorphins. Another cognitive and mental health benefit of exercising in cold weather? Some studies have shown that people who exercise in the cold tend to improve their decision-making, concentration, and memory. Other research shows that exercise in general is helpful in decreasing anxiety and improving concentration.
4. It can help you sleep better
The combination of exposure to sunlight during the day, fresh air, and physical activity can help you relax and sleep more soundly at night. Sunlight is important for regulating your circadian rhythm, also known as your “internal clock,” which keeps you sleepy enough at night to fall asleep and alert enough in the morning to wake up. The stress-relieving effects of exercise, whether done indoors or outdoors, are also important in combating insomnia.
5. Promotes Heart and Metabolic Health
Almost any type of exercise benefits your cardiovascular system and can help promote insulin sensitivity and better blood sugar control. Regular physical activity, such as brisk walking or jogging outside, has been associated with a reduced risk of common health problems, such as high blood pressure, high cholesterol, and high blood sugar.
What to wear?
When the outside temperature drops, it’s important to wear the right clothing to help keep your core body temperature warm. Clothing and accessories that help retain body heat help warm your muscles so you feel less stiff or tense.
Here are some tips on what to wear to exercise in cold weather:
Layers of clothing:
Ideally, the bottom layer should be a thin, synthetic garment (such as polyester, polypropylene, and nylon), which wicks sweat away from the body. This way you will be less humid and less cold than if you were using cotton. Look for clothing labeled “moisture wicking.” On top of your thin layer, add something heavier that will keep you insulated, like a sweatshirt, jacket, or fleece.
Cover the vulnerable parts of your body:
Your hands, feet, toes, ears, and the tip of your nose are more likely to get very cold and even frostbitten if it is very cold outside. This happens because your body is conserving energy and prioritizing heating your body rather than your extremities. Depending on the temperature, cover up with a hat, gloves, mask, scarf, or sunglasses to expose less skin. Be sure to wear warm socks, but make sure they are comfortable based on the type of shoes you wear. (You’ll need thinner socks if you’re wearing sneakers instead of ski shoes or boots, which may work well with thick wool or cotton socks.) If your hands are very cold, try wearing thin-lined gloves under thicker fleece-lined gloves.
Remember to protect your skin: Moisturize your skin regularly in winter to retain water and prevent dryness and cracks.
Although a little sun in winter can be very beneficial, too much sun can burn your skin even if it’s cold outside. Apply sunscreen if you spend a lot of time outdoors, especially if you’re near snow, which can reflect sunlight, such as if you’re skiing or snowboarding. Most dermatologists recommend using a 30 SPF+ sunscreen if you’re in the sun for more than 20 to 30 minutes, along with a lip balm that contains sunscreen.
What temperature is too cold?
What temperature is too cold to exercise outside? The ideal temperature for exercising outdoors when it’s cold is between 0 and 10 degrees Celsius.
That being said, the exercise can be done safely in most cold environments without causing cold injury…the wind-sensing temperature index can be used to estimate the relative risk of frostbite and a higher value should be established. monitoring of cyclists at windward temperatures below -18 degrees C.
In other words, most adults can exercise in very cold weather, even in temperatures below 0 degrees. However, it is essential to wear proper gear as soon as the temperature drops below 0 degrees and to watch for any signs of cold-related injury (numbness, clumsiness, and very red, cold skin). Take care to avoid freezing when the temperature drops below -15 degrees C and the wind is blowing, increasing the risk of cold-related injuries.
* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.
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training cold temperature
Well Being3 months ago
