Cold Weather Workouts

It doesn’t matter which time of year it is, staying healthy and breathing fresh air is a boon to your body. Exercising outdoor surely crank up the energy and keeping you fit and healthy while decreasing tension, frustration and depression according to recent research published Environmental Science & Technology. Those effects will be intensified in winter, the heat and humidity in the summer season can drag you down you could be tired earlier but weather is much invigorating. The exercise stimulates your senses, tunes you into your surroundings and makes you feel alive.

According to Kevin Plancher, M.D., head of Plancher Orthopaedics & Sports Medicine in New York City “All exercise can increase your levels of those feel-good hormones, endorphins ” because your body has to work harder in the cold weather, your endorphin production is boosted even more, leading you to a happier state of mind. Plus, exposure to natural light is as known depression fighter, especially for seasonal affective disorder, a condition brought on by the shorter, darker days.

Another bonus is that you can burn more calories in the winter. Research published in Medicine & Science in Sports & Exercise found that race times are faster in cold than in warm weather and quicker runs torch more calories, period. That is worth crawling out from under your comfort zone. Whether you’re walking or jogging in your neighborhood, snowshoeing in the woods, or taking a trip to the slopes, it’s time to start enjoying your winter workouts.

Map Your Route

Stable, safe walking and running should be your priority when planning a winter route, says Andrew Kastor, a running coach in Mammoth Lakes, California. For early-morning or evening workouts, scout out plowed streets and sidewalks, to help you spot black ice. Look for a loop in your neighborhood that you can repeat as many times as you want. That way, if you are getting tired, slipped on ice, or get wet, you will still be near to home and can be quickly escape from the elements.

Warm Up Before Workout

Before any workout, walk around or jog in place indoors for five minutes to warm up for exercise. When you head out for a walk or running, it give your body time to adjust to the conditions by taking 30-second breaks every few minutes for the first 10 minutes.

Take Enough Cover

“Try to avoid open roads and paths near water: Tree-lined trails and city blocks with tall buildings can help protect you from biting winds and snow flurries”, says Olympian Lindsey Anderson, assistant track and cross-country coach at Weber State University in Utah.

Cool—Don’t Freeze

To avoid getting chilled during your cool down, keep it brief: Slow your pace for three to four minutes, then go inside to stretch. Take off extra layers and keep moving for another five to 10 minutes before showering.

Don’t Start Quickly

If you normally do four miles in the summer, start with two. “It’s better to underestimate your ability in the cold,” says Martinson. If you have to stop, your body temp will drop rapidly, increasing your risk for hypothermia. Easing it can also help your airways to acclimate, says Burch. In subfreezing weather, it’s helpful to wrap a scarf or neck gaiter around your nose and mouth to warm the air before you breathe it in.