As the nights draw in and temperatures drop, it’s tempting to abandon outdoor exercise. But as experts reveal, there are ways to beat the freeze and get into even better shape.
“When it’s cold outside I find a quick ice bath sorts me out. It’s so cold that the outside conditions feel ‘warm’. It resets my resilience bar,” said athlete Sean Conway, who has run in temperatures as low as -10C, reports The Guardian.
Why does exercising in the cold feel harder?
According to a 2014 statement from the British Association of Sport and Exercise Sciences: “Performance in the cold can be impaired by cooling of nerves, muscles and deep body temperature.”
That same statement suggests a decrease in body temperature of 0.5C-1.5C reduces the body’s ability to supply oxygen to working muscles by 10-40 per cent.
“Human engines are about 25 per cent efficient,” says Dr Michael Kennedy, associate professor in the faculty of kinesiology, sport and recreation at the University of Alberta in Canada. “Much of that remaining 75 per cent is heat. The bad news is that a significant sweat response means your skin gets wet.” Liquid is much denser than air, meaning saturated skin and clothing can result in hypothermia.
What to wear in the cold?
In short, layers. The basic premise is that wearing several thin garments means you can add or remove them depending on how hot or cold you’re feeling. “Wear loose-fitting clothing to provide air pockets of heat between layers, albeit it must be breathable and wind-resistant, too,” says Kennedy. That’s extra important when cycling because of the wind chill.
For instance, if it’s 4C and you’re riding at 10mph, it feels like -1C. That drops to -12C if riding at 40mph. Also, wear a base layer that’s made from polyester or merino wool as this takes away (wicks) sweat from the body to the fabric’s outer surface.
Other tips include: wearing clear sports glasses to reduce discomfort, like streaming eyes. “If it’s really cold, apply Vaseline on your lips and nasal passages, too, because this cuts cold exposure,” says Kennedy.
Gloves are essential, though Mike Tipton, professor of human and applied physiology at the University of Portsmouth, recommends mittens because less heat will be lost. And a balaclava or a snood is a worthwhile winter investment. “Breathing cold air can trigger thermoreceptors [nerve endings that sense temperature] in the upper respiratory system that can lead to cold-induced exercise bronchoconstriction,” says Kennedy. “So, maintain temperature in your nostrils to preserve your ability to fight off inhaled viruses.”
Don’t forget to drink
Hydration is often overlooked during the winter months because, unless you’re clothed badly, you sweat less. “That’s a mistake,” says Kennedy. “You should keep sipping during exercise for both hydration status and lung health. You lose a fair bit of water due to heavy breathing during exercise in cold air, and this needs to be replaced in addition to your normal water losses.”
A 2021 study in the Journal of Applied Physiology found that hard training at 0C increased lipid oxidation – burning fat – threefold compared to hard training at 21C.
Does cold weather exercise have additional benefits?
Celebrity cold therapy advocate Wim “The Iceman” Hof suggests frequent exposure to low temperatures naturally creates a fierier furnace, as you activate a substance called brown fat. He credits brown fat with keeping him warm during his cold achievements, which include ascending Kilimanjaro dressed only in shorts. We all have brown fat – though babies have a relatively high proportion to keep them warm as they’re unable to shiver. This decreases with age.
What if you still dread stepping into the cold to exercise?
Try reframing how you think about chilly conditions. “Think about the cold as your foe and that, by dressing in a well-layered ensemble that covers all the right parts of the body, you will win the “winter malaise” battle,” says Kennedy. “I would also say that your body needs five minutes to adjust, especially if it’s windy and wet. But know that if – when – you get through that first five minutes, your body temperature and those sensory nerves will have calmed down and you’ll be more comfortable.
Bd-pratidin English/ Fariha Nowshin Chinika
