Cold weather exercise offers many benefits, so it is a valuable part of your fitness regime. Its benefits include better stamina and endurance, making cold weather workouts popular with athletes.
If you’re planning cold weather workouts, find out more in our article. We’ll offer winter workout tips and precautions for exercising in cold weather. We’ll also explain the role physical therapy plays in cold weather workouts.
At JAG Physical Therapy, our experts support athletes through safe and effective winter training. We’ve written this article to pass on our guidance on this rewarding activity.
What Are the Benefits of Cold Weather Workouts?
Working out in cold weather offers many rewards. Your body works harder in colder temperatures to create more heat to keep warm. This means your metabolism gets a boost and you burn more calories.
Cold weather workouts can also increase your endurance. Cool temperatures allow you to exercise for longer without getting tired, increasing your stamina.
Cardiovascular health is improved. The combination of cold weather and exercise increases blood flow to the arteries. And the heart muscle works harder in lower temperatures.
Exercise of any type boosts immunity, and cold weather workouts are no exception. When you exercise, your immune cells increase and inflammation decreases, lowering your risk of disease.
If you live with seasonal affective disorder (SAD), you’ll get an extra boost from working out in the cold. Getting outside triggers the release of endorphins and serotonin, the chemicals in your body that make you feel good.
Exercising outside during the winter can also help with managing stress, which in turn leads to better quality sleep.
What Precautions Should You Take When Exercising in Cold Weather?
Let’s look at precautions for exercising in cold weather.
- 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.
How Can You Optimize Your Cold Weather Workouts for Maximum Benefit?
Choose your exercises to make the most of cold weather conditions. Include endurance exercises like jogging and cycling to target your circulatory system.
Practice strength training like lifting free weights or kettlebells. Or take part in outdoor sports like running or team activities like soccer or hockey.
Modify your workout according to the outside temperature and your individual fitness level to avoid injury.
Practice cross-training. This incorporates a variety of activities to use all muscle groups, helping to keep you fit and injury-free.
What Role Does Physical Therapy Play in Cold Weather Training?
Physical therapy plays an important role in cold weather training. Work with an athletic training therapist to help you prep for exercising in cooler temperatures. They will start by assessing your current fitness. Then they will identify any potential risk factors, such as old injuries, that need special attention.
The expert therapists at JAG Physical Therapy can create a personalized training plan for you as you head into the fall/winter season. This would include injury prevention and recovery techniques tailored to cold weather exercise.
Schedule a Winter Training Assessment with JAG Physical Therapy
Schedule a winter training assessment with JAG Physical Therapy to optimize your cold weather workouts and prevent injury.
Work with one of our experienced professionals for a safe and effective transition into fall and winter sports. When you work with the experts here at JAG Physical Therapy, you can enjoy a safe and effective winter training experience.
Get in touch for more information or discover all of our services on the JAG Physical Therapy website.