Exercise in the Cold and Burn More Calories
Hot sun or freezing cold, it doesn't matter the weather outside fresh air is invigorating for the lungs.
Going for a jog or exercising outside decreases levels of stress, depression and anxiety.
And in winter people do suffer from seasonal affective disorder and winter depression, there's not a better time to start getting out more! In terms of exercise endurance, the hot weather can tire you out quickly and drag you down whereas the cold weather not only stimulates the body but also helps burn more calories.
In short, exercising in the cold makes you feel alive! All exercise releases feel good endorphins but since your body has to work a lot harder in the cold then your feel good state of mind is boosted by almost double (depending on the exercise) Also getting out in the sun is proven to alleviate your mood especially in winter when the days are shorter and there is less day light hours.
In terms of calorie burning, studies have found that exercising in the cold torches far more calories than in the warmth, hands down! This knowledge should be enough to make you rush out into the cold in your jogging bottoms.
So we've prepared your personal guide to exercising in the cold so you can be completely prepared.
Prepare your route You need to make sure that your running on safe, stable roads or grass, safety first! If you're jogging in the morning or late night scout out well lit areas for black ice or frosted over sidewalks.
Better yet find a good loop of grass around your area that you can exercise around as much as you want.
This way if the weather gets worse or you slip you are still close to home to get back easily.
Give yourself a good warm up Remember, in the cold your body needs to warm up and its not the same in a normal climate.
Give your body some time to warm up by stretching well and having a warm up run which slowly gets your body into the swing of the exercise.
The main goal of the warm up is to give your body some time to adjust to the cold rather than throwing it in the deep end and then wondering why you can't keep up in the freezing climate.
Do this and you'll be a fat burning machine! Cover up When exercising outside avoid the open spaces near rivers and stick close to tree lines and tall building to give you that extra cover from the snow, rain or biting cold.
You'll build up a tolerance to these the more you exercise but to begin with its best to adjust your body.
Cool down your body after a workout After a workout your body is burning more calories than normal, you want to cool down slowly (3-4 minute walk or slow jog) and then get inside to stretch as soon as possible.
Keep walking around and stay active for under 10 minutes when you get inside before taking a shower.
Build up your workout step by step If you're used to running 4 miles, run 2 miles in the winter.
It's better to underestimate your ability at first and build up your workout slowly.
If you have to stop in the freezing colsd then your body temperature will drop increasing your chances of hypothermia.
Always try to ease into a winter workout as it helps your lungs and airways adjust to the cold.
In sub-freezing levels you want to keep your neck, ears, nose and mouth well wrapped up as these are the places that release the most excess heat.
Keep these places warm and you'll stay safe.
Don't forget your bottle In the summer, you'll see a lot of sweat pour out and you'll take a drink to stay hydrated.
In the winter you won't see this sweat but that doesn't mean you're not dehydrated.
Take a bottle of water with you to stay hydrated and remember to take a swig or two in when you're walking.
Flexible mind, flexible workout If you're used to the AM jog but its absolutely freezing outside, be flexible.
Wait until the mid afternoon to go when the sun has melted some of the ice or the plowman has come and taken all the snow away.
You are not invincible and you want to keep your body in top shape.
That even means looking after your bones.
Fitness experts say its okay to stay in when there are too many elements stacked against you.
It may be able building a fitness discipline that fits your lifestyle but also about being smart.
You don't need to take on every element the winter throws at you to stay in tip top shape.
Going for a jog or exercising outside decreases levels of stress, depression and anxiety.
And in winter people do suffer from seasonal affective disorder and winter depression, there's not a better time to start getting out more! In terms of exercise endurance, the hot weather can tire you out quickly and drag you down whereas the cold weather not only stimulates the body but also helps burn more calories.
In short, exercising in the cold makes you feel alive! All exercise releases feel good endorphins but since your body has to work a lot harder in the cold then your feel good state of mind is boosted by almost double (depending on the exercise) Also getting out in the sun is proven to alleviate your mood especially in winter when the days are shorter and there is less day light hours.
In terms of calorie burning, studies have found that exercising in the cold torches far more calories than in the warmth, hands down! This knowledge should be enough to make you rush out into the cold in your jogging bottoms.
So we've prepared your personal guide to exercising in the cold so you can be completely prepared.
Prepare your route You need to make sure that your running on safe, stable roads or grass, safety first! If you're jogging in the morning or late night scout out well lit areas for black ice or frosted over sidewalks.
Better yet find a good loop of grass around your area that you can exercise around as much as you want.
This way if the weather gets worse or you slip you are still close to home to get back easily.
Give yourself a good warm up Remember, in the cold your body needs to warm up and its not the same in a normal climate.
Give your body some time to warm up by stretching well and having a warm up run which slowly gets your body into the swing of the exercise.
The main goal of the warm up is to give your body some time to adjust to the cold rather than throwing it in the deep end and then wondering why you can't keep up in the freezing climate.
Do this and you'll be a fat burning machine! Cover up When exercising outside avoid the open spaces near rivers and stick close to tree lines and tall building to give you that extra cover from the snow, rain or biting cold.
You'll build up a tolerance to these the more you exercise but to begin with its best to adjust your body.
Cool down your body after a workout After a workout your body is burning more calories than normal, you want to cool down slowly (3-4 minute walk or slow jog) and then get inside to stretch as soon as possible.
Keep walking around and stay active for under 10 minutes when you get inside before taking a shower.
Build up your workout step by step If you're used to running 4 miles, run 2 miles in the winter.
It's better to underestimate your ability at first and build up your workout slowly.
If you have to stop in the freezing colsd then your body temperature will drop increasing your chances of hypothermia.
Always try to ease into a winter workout as it helps your lungs and airways adjust to the cold.
In sub-freezing levels you want to keep your neck, ears, nose and mouth well wrapped up as these are the places that release the most excess heat.
Keep these places warm and you'll stay safe.
Don't forget your bottle In the summer, you'll see a lot of sweat pour out and you'll take a drink to stay hydrated.
In the winter you won't see this sweat but that doesn't mean you're not dehydrated.
Take a bottle of water with you to stay hydrated and remember to take a swig or two in when you're walking.
Flexible mind, flexible workout If you're used to the AM jog but its absolutely freezing outside, be flexible.
Wait until the mid afternoon to go when the sun has melted some of the ice or the plowman has come and taken all the snow away.
You are not invincible and you want to keep your body in top shape.
That even means looking after your bones.
Fitness experts say its okay to stay in when there are too many elements stacked against you.
It may be able building a fitness discipline that fits your lifestyle but also about being smart.
You don't need to take on every element the winter throws at you to stay in tip top shape.
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