Share cold weather exercise tips, benefits and sample cold weather workouts.
Hello friends! How’s the morning going so far? I hope you have a wonderful day. I’m in quickly Fit Team training and we are getting ready for some company out of town? I can’t wait! I’m also going to take Maisey for a long walk because the weather has been poor.
As the temperatures drop, I think about it how important it is to keep up with a consistent routine, regardless of the season. A forecast of cold weather can discourage us from exercising, especially when it’s dark and we’re tempted to stay huddled under the blankets. It can absolutely be a challenge to get up and get out to exercise or the gym, and finding the right motivation and routine can help you stay focused on your goals. Today, I’m sharing some practical tips on how to stay warm and injury free while working out in the cold weather!
10 Tips for Exercising in Cold Weather
Can you exercise in cold weather?
You definitely can, but it depends on your fitness level and if you are used to the current climate. If you’re in Arizona like me and traveling to Alaska in extreme cold and frozen snow, it can be a little more difficult to keep up with your outdoor workout routine. Of course, check with your doctor before making any fitness changes and talk to a health professional if you have certain medical conditions that may prevent you from exercising outdoors.
Some tips that might help:
Dress in layers
I like to layer or invest in good winter gym gear, especially since the temperature fluctuates so much. You can start with a jacket, a long-sleeved top and a tank and end up in just your tank top by the time the workout is over. Protecting your head is important in extreme cold, so you should wear a hat or headband to trap in the heat. It is also important to protect your hands and feet from heat, wind and moisture. You can also wear high thermal socks if you don’t want to start with pants. I feel like layering is something you learn over time, especially the types of fabrics and coverage you prefer and how the weather behaves where you are. In Tucson, it’s winter at 5 a.m., spring at 10 a.m., summer at 2 p.m., back to spring at 5 p.m. and winter again at 8 p.m.
Wear sunscreen
It’s easy to forget, especially in the freezing cold, that if you’re outdoors, you’re still exposed to the sun’s rays. Wear sunscreen on any areas that remain exposed for extended periods of time and are likely to burn. I wear this SPF on my face every day.
Stay hydrated
The same thing happens with water! In the winter, it’s easier to get dehydrated because we don’t sweat as much and it’s not as hot, which usually reminds us to drink plenty of water. Make sure you have some kind of water with you and if you are going to do a hard or longer workout (longer than 1 hour) I suggest adding some electrolytes.
Wear the right gear
Additional goods such as a ear warmer, thermal leggingsand gloves it can make a huge difference. You may also need to add an extra moisture barrier to your face (like a facial moisturizer) and lip balm if the air is dry and icy. The most important thing is that your core body temperature does not drop, so it is important to protect your body from cold temperature, wind and humidity.
We heat up and cool down
Warming up before your workout can help increase tissue temperature, prepare the body for movement, and get you in the game mindset. Take time to cool down after your workout, allowing your body temperature and heart rate to drop.
Wear good shoes
*Good* does not mean expensive. Make sure your shoes fit well and match the type of activity you are going to be doing. I highly recommend visiting a running store to have your gait checked by a professional. They can recommend shoes based on your specific workouts and if you pronate or supine. You can also seek the advice of a sports medicine professional.
Learn the signs of hypothermia and frostbite
Watch for any signs from your body that it is too cold or that you are not dressed appropriately for the weather. Symptoms include severe tremors, slurred speech, loss of coordination and fatigue, and in extreme cases memory loss. Also watch for red flags like numbness in your extremities and a body temperature below 95 degrees. Hypothermia is a medical emergency. Call 911 and get help right away while slowly warming the affected area.
Stay on your level
Don’t push yourself in new weather or terrain and don’t think you can sustain your training to the fullest without relaxing. For example, if you usually run for an hour in the sun, try a 20-minute run in the cold and see how you feel. Increase the duration over time. Don’t be afraid to take your workout in!
Have an identity and a way to contact someone
When doing any type of outdoor exercise, be sure to carry an ID and a method of communicating with someone, such as a satellite watch or cell phone.
Even better: work out with a friend
I definitely prefer outdoor workouts with friends. That way, you can make sure everyone stays safe. <3
Most importantly, don’t be afraid to do your workout inside if the weather is too extreme or out of your comfort level!
Benefits of exercising in cold weather
Cold weather can help boost your immune system
As your body adjusts to cooler temperatures, it can make your immune system stronger.
It can potentially increase calorie burn
According to this studyexercising in the cold can burn more calories than exercising in warmer temperatures.
It can lift the mood!
Moving our bodies in any capacity can release endorphins, which give us those warm feelings, which are especially appreciated during the darker months when we can be more susceptible to seasonal affective disorder.
You can train your body in a different way
When the weather changes, it opens up new opportunities to train with a different skill. You may find that you enjoy certain activities more when the weather cools down! For example, I love hiking, but I love it much more when it’s not 100 degrees.
Cold weather workouts
Here are some bodyweight workouts you can do outdoors (or indoors!) this winter!
Running/Strength Training
Total strength and power training
How to train for a half marathon while strength training
So tell me friends: do you train outdoors when it’s cold?
What is the fitness struggle you face in the winter months?
xoxo
Gina
