The article is written by Dr. Neeraj Mehta, you can follow him on the linked social media handles
You’re not feeling very driven to get your heart rate up because of the chilly weather. And you make the decision to abandon your intention to exercise every day for the remainder of the calendar year. Exercise and weight reduction are considerably simpler to achieve during the winter months since there is less temptation to remain inside and eat comfort food. Contrary to common thinking, outdoor activities during the winter months may be beneficial to both the body and the mind. Those who are attempting to reduce weight via exercise can benefit from the colder weather.
After doing extensive research and investigations, I have come to the conclusion that even in temperatures as low as the 40s and 30s Fahrenheit, “you may still enjoy your typical outdoor activities such as walking, running, and even cycling.” read the full article to understand the benefits of winter workout.
Increasing muscle temperature by one degree Celsius (0.6 degrees Fahrenheit) enhances strength and power by two to five percent, according to one estimate. Reduced muscle coordination in the cold may increase the risk of injury in activities like downhill skiing, which is likely to have an impact on both endurance and strength/power sports. However, it seems probable that these physiological effects are just a small part of the picture; being very cold is both physically and cognitively taxing.
This has a physiological basis: while you’re attempting to remain warm, your body will burn more calories in order to increase its energy reserves. There have been several studies, including one published in the Journal of Trends in Endocrinology and Metabolism, that have shown that spending time in a chilly environment might result in a 30% increase in calorie intake.
Exposure to cold temperatures aids in the lowering of body fat levels. According to a study published in The Journal of Clinical Investigation, people who exercised for two hours a day for six weeks at temperatures about 63° F burnt more calories than those who did not exercise at that temperature.
Exercise in cold weather is beneficial to the heart. Those who regularly exercise may find that exercising outside in the winter is beneficial since cold weather makes the heart work harder to pump blood, which allows the heart muscles to get even stronger over time.
Getting your exercise in when the weather is pleasant may help you feel more energized throughout the day and maintain a healthy balance between your mind and your body.
Exercise in the fresh air may be beneficial for those who suffer from Seasonal Affective Disorder (SAD) since it increases endorphin levels in the body. When the body is forced to work hard, endorphins are released in greater quantities, resulting in a better state of mind. Because regular exercise helps to strengthen your immune system, you may also experience a variety of additional health advantages as a result of your efforts.
Take a stroll; it’s a simple workout that offers a significant payout in terms of health. Aerobic exercises such as jogging, running, jumping jacks, skipping, cycling, and other similar activities will help you improve your cardiovascular endurance and lung diffusion.
Yoga poses assist to develop your muscles while also soothing your mind, which is beneficial for everyone. Exercises such as incline pushups, jump squats, and core strength training may all be done at the park with no equipment. Provided that you have the proper equipment, you can conduct outdoor strength training sessions.
Make certain that you are suitably suited for the gym. Going out in the cold is best done in layers of clothes and with the right footwear, as described above. It is recommended that you warm up in your home before going outdoors in order to prevent feeling chilly when you get at your session. Indeed, it is highly suggested to devote adequate time to a thorough warm-up so that your muscles are properly warmed up and prepared for your training session under these conditions, as previously said. Keep the moisture level in your body at a healthy level. In the cold, a lack of perspiration does not always imply that you are not warm. Drink lots of water to ensure that your body is receiving enough liquids. Even though it’s preferable to exercise in the morning or evening to get the most health advantages, the cold mornings and foggy nights of fall make this a particularly tough time of year to get in a good workout session. Instead of missing class, consider scheduling an afternoon session. Keep a close check on your carbohydrate consumption since your taste receptors may be enticed to want more of it after a while. We should be grateful that this year’s harvest includes a greater range of vegetables and fruits.
This winter, there will be no more excuses for not exercising! Prepare for a hard and stimulating outdoor exercise before putting the book down for the evening.
Layering is a great way to keep your head, hands, and feet safe. To keep you warm in the cold weather, blood flow focuses around your core, leaving your hands, feet and head open to the chilly air. Layer wicking glove liners beneath a thicker pair of gloves or use gloves lined with wool or fleece. Keep your eyes safe from the sun and wind by wearing thick socks and a wool hat, as well as dark sunglasses.
Create a group of people to work with: Who else in your circle of friends and family has vowed to become more active in the new year? Reach out to them and join forces with them in the struggle against the winter chill. Even while the team spirit is a pleasant conversation starter, it is also a proven commitment-enforcing approach to include someone else in the plan, as well. We are less likely to cancel on a buddy than we are to cancel on ourselves.
This is what an established online resource claims: “The best way to increase your vitamin D levels in the winter is to go outside and do some exercise. As a result, you’re consuming a larger number of calories. You’ll burn more calories in the winter since your body needs to work harder to keep your core temperature stable. You get valuable experience in the field.”
written by Dr. Neeraj Mehta (Assistance professor at American Sports Nutrition University & COO of GFFI Fitness Academy)
Follow Dr Neeraj Mehta on the links
Some useful links for the samme topic:
https://www.health.harvard.edu/staying-healthy/the-wonders-of-winter-workouts
https://www.healthline.com/health/winter-running
https://www.huffpost.com/entry/working-out-in-cold-weather_n_6276544
https://www.northcentralsurgical.com/blog/bundle-up-5-benefits-of-a-winter-workout-96.html
https://www.inverse.com/mind-body/winter-workouts-how-cold-weather-can-supercharge-exercise
https://www.aston.ac.uk/sport/news/tips/fitness-exercise/benefits-training-cold-weather
https://www.shape.com/fitness/tips/benefits-of-winter-workouts
https://www.india.com/health/winter-workout-tips-6-easy-in-house-workout-ideas-5147618/
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