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Working out in the cold weather
PETE GLADDEN
Pete’s World
Published: December 4, 2023
Now that we’ve begun this chilly prelude to the 2023-24’ winter season we’re face with those perennially tough workout choices once again…like do we hibernate indoors from now until spring for our cardio workouts…or do we suck it up and brave the elements outdoors?
And as we’ve all discovered, braving the elements outdoors inevitably entails a host of sluggish, not-completely-there sensations. Now as much as I’d like to tell you those sensations are mostly in your head, I can’t. That’s because cold weather can without a doubt negatively effect how we perform in our workouts. Heck, studies have shown that when muscle tissue is cooled down by just a single degree, it loses some two to five percent of its performance capabilities.
Not only that but blood vessels near the body's surface constrict - so more blood can be shunted to the body's vital organs - which thereby heightens those sensations of coldness. What’s more, this "vasoconstriction" also helps to reduce oxygen levels, subsequently forcing the heart to work harder to circulate blood.
And if that’s not enough, cold temperatures can wreak havoc with the nerve impulses which control all those muscular contractions. Indeed, cold temps can cause delays in the activation patterns of the muscles with respect to how they create and control movements. And we’re talking major delays, so much so that according to recent physiological studies there can be as much as a 10-20% loss in one’s vertical jump height and a reduction of up to 25% in one’s peak muscle power.
Now having just provided you the “cold” hard facts about cooler weather’s negative affects on human physiology, I’m a bit concerned that I may have inadvertently pushed you into the indoor hibernation camp for this winter season - which is definitely not my intention. So let me attempt to talk you back outside by providing you with a few tips that elite level athletes use to not only deal with cold weather, but to perform brilliantly in cold weather.
1) Most all elite athletes will tell you that performing well in cold weather has to begin with a sufficient warm-up indoors. This warm-up should involve a series of short exercises that will get blood flowing and muscles warm. Use activities like jumping jacks, bodyweight squats, stationary bicycle, treadmill and/or bodyweight push-ups for five to ten-plus minutes of warm up.
2) This nifty little trick involves the ingestion of a cup of hot liquid prior to and/or during your outdoor workouts. Many an elite athlete will tell you that just from a mental standpoint the ingestion of a hot drink can be a huge morale-booster in cold conditions. Time tested hot drinks like coffee, tea and hot chocolate will work…or…you can try products like Scratch Labs Hot Apple Cider Hydration Mix, which can provide you with easily digested carbs and electrolytes that are designed to be served warm. In this way you’re doing double duty by ingesting a hot drink to stay warm while at the same time staying well fueled and hydrated for your outdoor workout.
3) Elite athletes without question are fastidious about matching workout clothing to temperatures and conditions. This means possessing different kinds the winter clothing - and knowing how to use them. I’m talking here about layering, which when done right enables you to continually adjust your heat level by adding or subtracting layers. Your layering system should include; a base layer (next to your skin) which needs to be light, soft and moisture wicking; a removable mid layer, which can be a down, synthetic insulation or fleece; and another removable layer, the outer shell, which is windproof, waterproof and breathable. And remember: Layering entails straddling that fine line between being overdressed and underdressed for the myriad of winter weather conditions you could experience.
4) Finally, if you have some latitude in choosing the times you’re able to do your outdoor workouts, then think about doing them during the warmest times of the day. This is a valuable tip because there’s a world of difference between working out on dark and fridgid mornings/evenings as opposed to working out on warmer, day-lit afternoons.
As you can see, there’s several simple little tricks that can truly help you take your workouts outdoors this winter. And with a little practice today you’re going to be fully prepared to tackle January and February…outside…and on your terms.