Experience the Wonders of the Winter Workout

“Summer bodies are made in the winter.” — Unknown

Getting the motivation to consistently workout can be a challenge. Winter can add another layer of “maybe later” into the mix. The idea of working out in the cold and dark can be pretty demotivating. This is ironic as the cold can also be a way to supercharge your workouts, both in regard to fighting the winter malaise and by maximizing output.

The general idea of working out is to reap health benefits and meet whatever personal goals you are pursuing. Not everyone can exercise for hours per day and we have written about how to get the most ROI out of workouts. It turns out the cold is another advantage. Cold weather workouts can burn more calories compared to those done in warm weather¹. This is caused by the body needing to work harder to keep its core temperature up while pushing to perform in a harsher climate. The best type of winter workout is intense cardio because it burns calories while keeping your body temperature up². This includes a variety of activities for you to chose from such as hiking, biking, running, and/or snowshoeing (if you have enough snow). Another bonus is it’s an excuse to mix up your regular routine and get outside.

While exercising outside during the winter is perfectly safe, it does require more attention to your body. Navy SEALs experienced difficulty in keeping up with their bodies’ energy demands during mountain and cold weather training³. Ensure you are properly eating to provide your body with what it needs to perform. Additionally, the cold can diminish your thirst by up to 40%, which can lead to dehydration⁴. A good rule of thumb is one hour of exercise requires 16 ounces of water. Both of those facts point to your body doing more and burning more due to cold weather. Finally, always dress in appropriate layers and cover up to avoid hypothermia or frostbite.

Action: Pick a workout to do out in the cold. Layer up and get to it!

Further Reading:

1. The Effects of Temperature and Seasons on Subcutaneous White Adipose Tissue in Humans: Evidence for Thermogenic Gene Induction
2. How to safely exercise outdoors in the winter
3. Energy Deficiency During Cold Weather Mountain Training in NSW SEAL Qualification Students
4. Thirst Sensations and AVP Responses at Rest and during Exercise-Cold Exposure