Working Out in the Extreme Cold

I have said this before, “I HATE THE COLD!” Okay, now that we’ve gotten THAT out of the way, I have seriously screwed up. Very recently, I have publicly made a commitment to working out this entire winter outside in the gym in my barn out behind my house. Basically, it all goes back to me being cheap and not wanting to spend money on gas driving to the gym. It all sounded reasonable at the time. The temperature wasn’t TOO bad and it wasn’t any colder than outside than just above freezing. That was until last week. It dropped to the 20’s in the day and the teens overnight. What was I thinking?

Well, for the past week I’ve been doing it. I’ve been dreading it, but I’ve been doing it, and I have to say, honestly, I feel great. Sure, it sucks to get myself out there, but when I finally do, the cold just slips away. My muscles warm up, my heart rate goes up, and I slip into a fitness/exercise steady-state. It’s kind of cool, actually. Corny, I know, but it works and I’m actually healthier because of it. How do I know this? Because of the science.

According to Dr. Adam Tenforde from the Harvard Medical School in an article published by Harvard Health Publishing, exercising in cold weather has the potential to improve your overall endurance, due to the fact that, “In colder temperatures your heart doesn’t have to work as hard, you sweat less, and expend less energy, all of which means you can exercise more efficiently.” Additionally, this same article stated that, “Studies also have shown that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.”

Here are a few of the benefits of getting yourself outside this winter:

• Increased Endurance: Your body sweats less in the cold and uses energy more efficiently, which helps prevent overheating and allows you to exercise for longer periods, thus building greater stamina.
• Enhanced Calorie Burn and Metabolism: To maintain internal heat, the body burns more energy (calories). Cold exposure also activates the production of brown fat, a type of fat that burns calories to generate heat, which is linked to improved metabolic health and weight management.
• Stronger Heart: The heart works harder to pump blood to keep the body warm and distribute blood throughout the body, providing an excellent cardiovascular workout that can strengthen the heart muscle over time.
• Improved Mood and Mental Health: Outdoor exercise triggers the release of mood-boosting endorphins and dopamine. Getting exposure to sunlight, even in small doses, helps your body produce Vitamin D.
• Boosted Immune System: Regular, moderate exercise in the cold can stimulate cellular immunity, helping your body to better fight off common colds and other infections.
• Greater Mental Toughness: Pushing past the initial discomfort of a cold environment builds mental resilience and determination that can translate to other areas of life.
• Better Focus and Sleep: Some studies indicate that individuals who work out in the cold experience improvements in decision-making, focus, and memory. The combination of fresh air, physical activity, and daytime light exposure can also contribute to better sleep quality at night

Here are some ESSENTIAL tips to help you stay warm and safe during your winter workout:

• Warm up properly. Cold muscles and joints are more vulnerable to injury, so make sure you incorporate dynamic stretches. Include arm and leg circles and lunges in your warm-up routine.
• Layer your clothing. Wear several layers of lightweight clothing to keep you warm when you begin your workout. You can shed layers as your body temperature rises.
• Stay hydrated. Don’t forget that you can get dehydrated in cold weather. Keep a bottle of water on hand throughout your workout.
• Recognize the signs of hypothermia and frostbite. Symptoms of hypothermia include sleepiness, fast heart rate, and rapid breathing. Signs of frostbite include red or purple skin and soreness in the affected area.
• Monitor weather conditions. Postpone your workout or exercise indoors in adverse weather conditions.

As insane as it may sound, I’m going to keep doing this, and I recommend that you get yourself outside to exercise too. You definitely won’t be thanking me on your way out there (you’ll probably even be cursing me for talking you into it), but you will come out healthier, stronger, and more capable of handling anything. I promise. Now, come on, you got this. Get outside.

Michael Sahno, MS APK, TSAC-F