Get tips on cold weather exercise, benefits, and examples of cold weather workouts.
Hello everyone! How are you doing this morning? Are you having a great day? Fit Team Workout And I’m getting ready to welcome some out of town guests. I can’t wait! It’s overcast and I’m going to take Maisie for a long walk.
As the temperature dropped, I was thinking How important it is to maintain a consistent routine, no matter the season. Cold weather forecasts can be a real disappointment when it comes to exercising, especially when it’s dark and you want to tuck yourself under a blanket. Getting up and going outside to exercise or go to the gym can be a real struggle, but finding the right motivation and routine can help you stay focused on your goals. Today, we’re sharing some practical tips to help you stay warm and injury-free while exercising in cold weather.
10 tips for exercising in cold weather
Can I exercise in cold weather?
Of course you can, but it depends on your fitness level and whether you are used to the current climate. If you live in Arizona like me and are traveling to Alaska where it gets very cold and icy and snowy, it might be a bit difficult to stick to an outdoor training routine. Of course, you should consult with your doctor before making any changes to your fitness routine and consult with a medical professional if you have any specific conditions that would prevent you from training outdoors.
Tips that may help:
Dress in layers
I like to dress in layers and invest in winter fitness gear, especially since the temperature fluctuates so much. You might start with a jacket, long sleeve t-shirt, and tank top, but by the end of your workout, you might only be wearing the tank top. It’s important to protect your head when it’s really cold, and you should wear a hat or headband to trap heat in. It’s also important to protect your hands and feet from temperature, wind, and moisture. If you don’t want to wear pants, you can wear thermal socks. I think layering is something you learn over time, especially what types of fabrics and coverings you prefer, and what the weather is like where you live. In Tucson, it’s winter at 5am, spring at 10am, summer at 2pm, spring again at 5pm, and winter again at 8pm.
Apply sunscreen
It’s easy to forget that you’re exposed to the sun’s rays when you’re outdoors, especially when it’s freezing cold, so apply sunscreen to any areas that are exposed for long periods of time and are at risk of burning. I use this SPF on my face every day.
Stay hydrated
The same goes for water. Winter is a time when you need to drink plenty of fluids because you’re not sweating as much or it’s too hot, but it’s easier to get dehydrated. Make sure you bring some water with you, and if you’re doing a hard or long workout (over an hour), it’s a good idea to add some electrolytes.
Wear the right equipment
Additional products, e.g. Ear warmers, Thermal leggingsand gloves It can make a big difference. You may also need to use an extra moisturizer, such as a facial moisturizer, or lip balm if the air is dry and frigid. The most important thing is to keep your core temperature up, so it’s vital that you protect your body from the cold, wind, and moisture.
Warm-up and cool-down
Warming up before training will increase tissue temperature, prepare your body for movement and get you in the game. After training, take the time to cool down to lower your body temperature and heart rate.
Wear good shoes
By *good* I don’t mean expensive. Make sure your shoes fit well and are appropriate for the type of activity you’re going to be doing. I highly recommend going to a running store and having a professional check your gait. They can recommend shoes based on your specific training and whether you pronate or supinate. You can also seek advice from a sports medicine professional.
Know the signs of hypothermia and frostbite
Watch for signs that the body is too cold or that the person is not dressed appropriately for the weather. Symptoms include severe shivering, slurred speech, poor coordination, fatigue, and in extreme cases, memory loss. Also watch for warning signs like numbness in the hands and feet and a body temperature below 95 degrees. Hypothermia is a medical emergency. Call 911 for immediate help while slowly warming the area.
Maintain your level
Don’t push yourself in new weather or terrain, and don’t think you can sustain a full training session without gradually building up to it. For example, if you normally run for an hour on a sunny day, try running for 20 minutes on a cold day and see how it feels. Gradually increase the time. Don’t be afraid to train indoors.
Have ID and contact details
If you are doing any kind of exercise outdoors, be sure to carry identification and a way to contact someone, such as a satellite watch or cell phone.
Even better, exercise with friends.
I like to train outdoors with friends, this way we can all stay safe. <3
Most importantly, don’t be afraid to train indoors if the weather is extremely bad or beyond your comfort levels.
The benefits of exercising in cold weather
Cold weather helps boost the immune system
As the body adapts to cold temperatures, It can strengthen the immune system.
May increase calorie burn
According to the study:Exercising in the cold can help you burn more calories than exercising in warmer temperatures.
It lifts your mood!
Any form of physical activity releases endorphins and gives you a nice warm feeling, which is especially welcome during the dark months when seasonal affective disorder can set in.
You can train your body in other ways too.
Changing weather presents new opportunities to exercise in different capacities. You may find that you enjoy certain activities more when the weather cools down. For example, I love hiking, but I enjoy it even more when the temperature drops below 100 degrees.
Cold weather training
Here are some bodyweight exercises you can do outdoors (or indoors) this winter.
Running/Strength Training
Full body training for strength and power
How to Strength Train and Train for a Half Marathon
So, ask your friends: Do you exercise outdoors when it’s cold?
What fitness struggles do you experience during the winter?
Kiss
Gina
