Introduction
If the onset of fall is your cue to spend more time in the gym, it might be time to reconsider that approach. According to some data, working up a sweat in the cold may increase calorie burn.
Even a brand-new boutique fitness facility is utilizing that concept. The temperature is between 45 and 60 degrees Fahrenheit at Brrrn in New York.
But how accurate is the science behind such effects? Health consulted experts fHealthir opinions and advice on exercising in chilly weather to burn more calories.
What Takes Place in Your Body When You're Cold
There are two types of fat cells in humans. White fat cells, also linked to weight gain, store energy from our food. Brown fat cells also burn energy to warm our bodies.
A 2014 Diabetes study found that when exposed to cooler temperatures than usual, our bodies prefer to develop more brown fat cells. We require more brown fat cells when the temperature drops because they keep us warm.
The fact that we shiver to warm up when it's cold is another factor contributing to the effectiveness of the chilly workout craze. Thermogenesis is a procedure that raises body temperature by burning more calories.
Additionally, you might work harder if the heat is not a distraction.
According to Pamela Geisel, CSCS, an exercise physiologist at the Hospital for Special Surgery in New York, "it feels simpler to workout in a cooler temperature." And you'll be more eager to push yourself for longer or more complex than usual the better you feel.
In the Cold, How Often Should You Workout?
Should you thus constantly exercise outside in the cold? Sometimes.
Suppose you exercise at a sustained hard intensity (like a challenging run or a boot camp workout). According to John Castellani, Ph.D., an exercise physiologist at the U.S. Army Research Institute of Environmental Medicine, it does not matter if you are in a quiet or temperate atmosphere.
Simple enough: You're making enough physical effort to warm your body sufficiently. So, to stay warm, your body no longer needs to burn additional brown fat cells.
How to Stay Safe When Exercising in the Cold
There are a few things to consider when exercising outside in the cold, including:
Increase benefits: You should work out while the outside temperature is between 50 and 53 degrees Fahrenheit. You could invest in cold-weather training gear when it gets colder than that. Additionally, you could have to move across ice or snowy surfaces, resulting in shaky footing and a higher-than-usual danger of falling.
Make your warm-up a priority: Your body requires some time to warm up, even in relatively chilly weather. According to Geisel, your chance of damage rises if you push yourself too hard and fast. Therefore, stretch dynamically before leaving. Once outside, begin gradually and give your body time to acclimatize.
Please dress in layers: To trap warm air between them, the National Institute on Aging (NIA) also advises wearing many layers of loose clothing. If it's snowing or raining, you can also stay warm and dry by wearing a waterproof coat or jacket, hat, scarf, and gloves.
Put on the proper shoes: Pay close care to your boots. Slippery circumstances might result from winter weather. To avoid slipping and falling, use additional caution when walking on snow- and ice-covered sidewalks.
Keep warm and dry: Know how long you will be outside if your clothes are covered with sweat after working out. There is a chance of hypothermia even in a warm environment. Hypothermia occurs when heat production is less than heat loss; symptoms include chills, shaking, and confusion. If you notice any of those indicators, go indoors immediately.
Who Should Refrain from Working Out in the Cold?
Even while exercising outside is generally safe, it is advisable to speak with a doctor if you have any worries, especially if you have heart disease or other medical conditions.
Asthma can also be triggered by cold, dry air. Your body needs extra oxygen while you work out. Thus you take larger, deeper breaths than usual. Additionally, mouth breathing is more common than nose breathing and is dryer and cooler.
Additionally, older people and children should dress warmly and appropriately when exercising outside on chilly days to prevent hypothermia. It might be challenging to detect hypothermia in children due to limited verbal skills or restricted mobility. Furthermore, low subcutaneous fat in older people may impair their capacity to feel the temperature
.
A Brief Overview
Due to the physiological changes your body goes through in cold weather, and exercise can help you burn more calories. As much as you may fear the cold, exercising outside in chilly weather can benefit your health.
Healthy if you dress appropriately.
Make sure to abide by these few safety tips to maintain the advantages of
workouts throughout the year.
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