Cold-Weather Workouts
No need to let dipping temperatures force you indoors.
Discover how chilly-weather workouts can
amp energy, burn more calories & improve your mood.
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- No matter what time of year it is, breathing fresh air is a boon to your body.
- Outdoor exercise can crank up your energy while decreasing tension, frustration &
depression (Environmental Science & Technology). - Those effects may well be intensified in the winter
1.The heat & humidity in the summer can drag you down & tire you faster, but cold
weather is invigorating.
2.It stimulates your senses, tunes you in to your surroundings & it makes you feel alive. - The reason for this is that all exercise can increase your levels of those feel-good
hormones, endorphins. - Since your body has to work harder in the cold, your endorphin production is boosted even more, leading to a happier state of mind.
- Plus, exposure to natural light is a known depression fighter, especially for seasonal
affective disorder, a condition brought on by the shorter, darker days.
Another Bonus
- You can burn more calories in the winter.
- Research published in Medicine & Science in Sports & Exercise found that race times
are faster in cold weather than in warmer temperatures. - Quicker runs torch more calories, period.
1. That alone is worth crawling out from under your comforter.
2. 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 footing should be your priority when planning a winter route.
- For early-morning or evening workouts, scout out plowed streets & sidewalks that are well
lit, 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 become tired, slip on ice, or get wet, you will still be close to home &
can quickly escape the elements.
Warm Up Wisely
- Before any workout, walk around or jog in place indoors for five minutes.
- When you head out, give your body time to adjust to the conditions by taking 30-second
breaks every few minutes for the first 10 minutes.
Take Cover
- Try to avoid open roads & paths near wate.r
- Tree-lined trails & city blocks with tall buildings can help protect you from biting winds
& snow flurries.
Cool—Don't Freeze—Down
- To avoid getting too chilled during your cooldown, keep it brief.
- Slow your pace for 3 to 4r minutes, then go inside to stretch.
- Take off extra layers & keep moving for another 5 to 10 minutes before showering.
Start Small
- If you normally do 4 miles in the summer, start with 2.
- It's better to underestimate your ability in the cold.
- If you have to stop, your body temp will drop rapidly, increasing your risk for hypothermia.
- Easing into it can also help your airways acclimate.
- In sub-freezing weather, it's helpful to wrap a scarf or neck gaiter around your nose &
mouth to warm the air before you breathe it in.
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Drink Up
- You don't see your sweat losses in the winter like you do in the summer, so most people
give little thought to staying hydrated. - But you can still sweat just as much especially if you're bundled up.
- Try putting your bottle under your layers to help keep it from freezing.
Be Flexible
- You may be an a.m. exerciser, but on extremely cold days, your best & safest
bet is holding off until mid-afternoon, if possible. - The mid-afternoon temps are at their highest & paths are more likely to be plowed.
- Remember, there is also such a thing as too-lousy weather.
- So stay home if you have to battle wind, snow, ice & darkness because there are
just too many challenges stacked up agains you.
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