4 Cold Weather Workout Tips to Stay Active This Winter

Published on December 26, 2019 by Krissy Jackson

Skiier on mountain for cold weather exercise routine

Interested in Muscle Activation Techniques® (MAT®) certification? Part of the job of a MAT® certified professional is educating clients on proper exercise. With winter quickly approaching, the following are some cold weather exercise tips to remember.

Keeping your body in shape is incredibly important to your health in general, but specifically in the areas of mobility and muscle development. Staying consistent with your physical activity levels is crucial to achieving your personal fitness goals and should be prioritized for your long-term quality of life. However, there are certain times of year that may be easier to exercise in than others.

How Does Temperature Affect Your Workout?

Temperature and moisture levels can have a significant effect on the way you work out, particularly if you are someone who enjoys doing physical activity outdoors. Cold weather can be a difficult challenge when motivating yourself, but it also presents some unique challenges to physical effects. Let’s take a look at some exercise tips you will want to keep in mind so that you can keep up the good work even if temperatures are cold.

Tip #1: Know the Benefits of Cold Weather Workouts

It can certainly be tempting to snuggle up, stay in, and skip your workout when the weather outside gets cold. Motivating yourself to brave the cold might not be easy, but there are some pretty good reasons to do it. It might help to know that there are some proven benefits to prioritizing your physical activity when it starts to get colder. It can be a tremendous help if you are hoping to combat the holiday weight gain that is often associated with this time of year. The added element of physical stress the cold weather gives can help you burn more calories during your workout.

Get Your Vitamin D Fix

Being outdoors and in the sun, even if it is cold outside, can help improve your mood and outlook. Just because the sun isn’t as warm doesn’t mean it has lost its ability to deliver vitamin D. Extreme weather workouts can also help increase your physical endurance and has been proven to increase mental acuity. Exercise and keeping your body strong are also an important part of maintaining a strong immune system to help fight off viruses and disease. Winter months can mean flu, cold and other illness outbreaks that you should try to avoid, so keeping your body active and strong is of importance during this time of year.

Tip #2: Check the Weather

Before you start on your cold weather workout outdoors, you’ll want to know what you’re getting into. Knowing the local weather can help you make informed decisions about your outdoor routine. It also informs you so that you can make better wardrobe decisions and protect yourself from the elements.

Cold weather varies and depends on where you live. Because of this, it is important that you take a moment to check out the weather before you head out.

Special Considerations for Cold Weather Workouts:

These are the kinds of things you should take into account whether you are an outdoor person or not. With many websites and apps, it’s easy to access your forecast from wherever you are.

Tip #3: Never Skip Your Warm-Up

When cold weather workouts are necessary, warming up is even more critical to your exercise routine. Even more, it may also make more sense to dedicate more time to your warm up.

Don’t Forget to Stretch!

Stretching is an important part of all exercise, especially if you plan on exercising in the cold. Be mindful of your warm-up exercises, but also pay attention to your form and your symmetry. Even, uniform movements are important at the very beginning.

Warming up before you exercise in cold weather will help your muscles support and fully facilitate your movements rather than having to focus on acclimating to activity while also adjusting to the temperature shift.

Tip #4: Dressing for Your Cold Weather Workout

The way you dress when you exercise can have a more serious effect on your workout than you might initially think. Your mobility and comfort are important when you are trying to concentrate on muscle development and strength training. In addition to considering the level of mobility and comfort your fitness wardrobe provides, cold weather workouts give you the added element of the outdoor temperature to consider. There are a few key things you will want to keep in mind to make sure that you are staying safe while also maximizing your cold weather workouts.

Dress in Layers

When you first brave the cold, you will want to make sure that your muscles are warm and well insulated from the cold weather. This means making sure there is a substantially thick layer helping to keep your body heat in while keeping the cold air and moisture out. But as you begin to engage your body and exert energy your body will quickly begin to heat up from the muscle contractions. It usually doesn’t take very long before you start to work up a sweat, even if it’s snowing outside. Being overly bundled when you are working out can end up being as dangerous as under-insulating, so you have to be careful.

…But Not Too Many Layers

Dressing too warmly in thick clothing can backfire and make you sweat too much as you move. This can leave you dehydrated, overly fatigued, and at a potential risk for hypothermia in wet clothes. A tip for avoiding these dangers and finding a workable balance is to wear several different layers that you will be able to remove and replace throughout various stages of your workout. This will allow you to keep your muscles at a more constant temperature and more uniformly engaged.

Choose Shoes With Good Traction

This is an important tip for all exercise, whether it is indoor, outdoor, cold weather, or warm weather. However, it is exceptionally important during colder months. This is particularly true if you live in an area that gets a lot of snow and ice throughout the winter. The risk of a slip-and-fall increases with slick and uneven surfaces. Slipping and falling has the potential to do serious damage to your body that may be difficult to recover from. It can also deal a serious setback to your physical fitness and mobility goals, even if the damage is fairly minor.

Supportive Footwear for the Climate

Choosing shoes that give you the proper foot support along with the proper traction can provide a positive outdoor workout. If you aren’t sure what you need or have questions about certain movements, a tip from a professional never hurts. Don’t be afraid to ask your MAT® certified trainer or other fitness professional for recommendations or advice on safe, supportive footwear.

Protect Your Extremities

Pain can create tension, even if it is indirect. For example, if you feel your fingers aching because they are getting cold you may have the urge to tense your arms in a way that provides support or relief to your hands. Likewise, if your ears become cold it can cause the muscles in your shoulders to unevenly tense in an effort to keep your head and ears warmer. The details of your winter workout attire can have an impact on your muscle health during exercises of all kinds, so you should go out of your way to consider all your body parts. Even the ones you won’t necessarily be directly engaging during your workout. A tip that may help you in the beginning is to think about dressing yourself from head to toes until your workout wardrobe choices become more familiar and intuitive to the weather.

There will always be a reason not to work out if you are looking for one. Cold temperatures and less-than-perfect weather can deter you from prioritizing your development and fitness the way you deserve. These suggestions, reminders, and tips can help you rise to the occasion during cold weather months

Want to Learn More?

Did learning about cold weather exercise tips interest you? Interested in learning more about Muscle Activation Techniques® (MAT®)? This 36 college credit program to becoming an MAT® Specialist can be completed in as few as 4 quarters*. This program is offered online with a lab component at the end of each quarter. This program is 4 continuous quarters over the course of 12 months: Lower Body, Upper Body, Trunk and Spine, and Cervical, Hand/Foot. Financial aid is available for those who qualify.

Contact us today to learn more about becoming Muscle Activation Techniques® certified.

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