Sharing cold weather exercise tips, benefits, and examples of cold weather workouts.
Hi friends, how’s your morning going so far? I hope you’re having a great day. I’ll write to you for a bit. Fit Team Training And getting ready for visitors from other cities. I can’t wait! I’m also going to take Maisey for a long walk because the weather has been so nice.
As the temperatures drop, I’ve been thinking about How important it is to maintain a constant routine, regardless of the season. A cold weather forecast can discourage us from exercising, especially when it’s dark and we’re itching to stay huddled under the covers. It can be a challenge to get up and go outside to exercise or hit the gym, and finding the right motivation and routine can help you stay focused on your goals. Today, I’ll share some practical tips on how to stay warm and avoid injuries while exercising in the cold.
10 tips for exercising when it’s cold
Can you exercise when it’s cold?
Of course you can, but it depends on your fitness level and whether you’re used to the current climate. If you’re in Arizona like me and traveling to Alaska in a climate of extreme cold and icy snow, you may find it a little more challenging to maintain your outdoor exercise routine. Of course, check with your doctor before making any changes to your fitness level, and speak to a health care professional if you have certain medical conditions that may prevent you from exercising outdoors.
Some tips that may help:
Dress in layers
I like to dress in layers or invest in good winter running gear, especially since the temperature fluctuates so much. You can start with a jacket, long sleeve shirt, and tank top, and end up with just the tank top when your workout is over. Protecting your head is important in extreme cold, in which case you should wear a hat or headband to retain heat. It’s also important to protect your hands and feet from temperature, wind, and moisture. You can also wear tall thermal socks if you don’t want to start out in pants. I think layering is something you learn over time, especially what types of fabrics and coverage you prefer, and also 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., spring again at 5 p.m., and winter again at 8 p.m.
Use sunscreen
It’s easy to forget, especially when it’s very cold, that if you’re outside, you’re exposed to the sun’s rays. Use sunscreen on areas that will be exposed for long periods and that may burn. I use this SPF on my face every day.
Stay hydrated
The same goes for water. In the winter, it’s easier to get dehydrated because we’re not exposed to as much sweat and heat, which normally remind us to drink plenty of water. Make sure you carry some kind of water with you, and if you’re going to do a strenuous or longer workout (more than an hour), I recommend adding some electrolytes.
Use the right equipment
Additional assets, such as a ear warmer, Thermal leggingsand gloves It can make a big difference. You may also need to add an extra moisture barrier to your face (like a face moisturizer) and lip balm if the air is dry and cold. The most important thing is to keep your body temperature from dropping, so protecting your body from the cold, wind, and humidity is crucial.
Warming up and cooling down
Warming up before training can help increase tissue temperature, prepare the body for movement, and get the mind ready for the game. Take the time to cool down after training, which will allow your body temperature and heart rate to decrease.
Wear good shoes
*Good* doesn’t mean expensive. Make sure your shoes fit well and are suitable for the type of activity you’ll be doing. I recommend visiting a running store to have your gait checked by a professional. They’ll be able to recommend shoes based on your particular workouts and whether you pronate or supinate. You can also seek the advice of a sports medicine professional.
Know the signs of hypothermia and frostbite.
Watch for any signs your body is telling you that it’s too cold or that you’re not dressed appropriately for the weather. Symptoms include severe shivering, slurred speech, loss of coordination and fatigue, and in extreme cases, memory loss. Also watch for warning signs like numbness in the extremities and a body temperature below 95 degrees. Hypothermia is a medical emergency. Call 911 and get help right away, and slowly warm the affected area in the meantime.
Stay within your levels
Don’t push yourself too hard in new weather conditions or terrain, or think you can maintain your full workout without gradually building up to it. For example, if you normally run for an hour in the sun, try running for 20 minutes in the cold and see how you feel. Increase the duration over time. Don’t be afraid to exercise indoors!
Have an ID and a method to contact someone
When doing any type of outdoor exercise, be sure to carry identification and a method of communicating with someone, such as a satellite watch or cell phone.
Better yet, exercise with a partner.
I definitely prefer to exercise outdoors with friends. This way, you can make sure everyone is safe too. <3
The most important thing is to not be afraid to exercise indoors if the weather is too extreme or outside of your comfort level.
Benefits of exercising in cold weather
Cold weather can help boost the immune system
When your body adjusts to colder temperatures, It can strengthen your immune system.
It can potentially increase calorie burn.
According to this studyExercising in the cold can burn more calories than exercising in warmer temperatures.
It can improve your mood!
Moving our bodies in any way can release endorphins, which give us that warm, fuzzy feeling that is especially appreciated during the darker months when we may be more susceptible to seasonal affective disorder.
You can train your body in a different way
When the weather changes, new opportunities arise to exercise in a different way. You may enjoy certain activities more when the weather cools down! For example, I LOVE hiking, but I love it even more when it’s not 100 degrees out.
Training in cold weather
Here are some bodyweight exercises you can do outdoors (or indoors) this winter!
Running/Strength Training
Full body strength and power training
How to train for a half marathon while strength training
So tell me friends, do you exercise outdoors when it’s cold?
What fitness issues do you experience during the winter months?
Kisses and hugs
Gina
