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5 important benefits of exercising in the cold and 3 safety points that you should follow

BingMag.com 5 <b>important</b> <b>benefits</b> of <b>exercising</b> in the <b>cold</b> and 3 <b>safety</b> <b>points</b> <b>that</b> <b>you</b> <b>should</b> follow

exercising outdoors has many benefits, and by increasing motivation and boosting morale can lead to much better results. Although we are nearing the end of winter and the beginning of spring, in some areas the weather is still cold and this makes it a little difficult to exercise outdoors. Perhaps the first thing that comes to mind is whether exercising in the cold is dangerous? should we skip outdoor sports on cold days of the year? Do it cold and even enjoy a variety of benefits.

exercising in the cold can be very helpful and in addition to boosting mood, it can also help improve physical endurance and heart function. In this article, we want to take a closer look at the benefits of exercising in the cold.

Here are 5 interesting benefits of exercising in the cold and then we will review some important points to be safer and better prepared for exercising in space Schedule again. So join us.

What are the benefits of exercising in the cold?

BingMag.com 5 <b>important</b> <b>benefits</b> of <b>exercising</b> in the <b>cold</b> and 3 <b>safety</b> <b>points</b> <b>that</b> <b>you</b> <b>should</b> follow

What we consider cold weather is different for everyone. Because some people may be more resistant to the cold and wear nothing more than a simple shirt or T-shirt, even on the coldest days of the year. But in general, if you can not stand the outside air and the cold causes you pain and discomfort, we should consider this air cold. This feeling of discomfort is formed due to the sharp difference between the external and internal temperature of the human body.

  • Why do I always feel cold? (Causes and Treatments)

Although you should wear warm clothes to stay in such a climate so that you do not feel cold, cold weather has benefits that make it more beneficial than hot weather or normal room temperature. . The colder the air around you, the more your body has to work to keep the temperature balanced. Therefore, it consumes more energy and boosts the body's metabolism.

Here are five of the most important benefits of exercising in the cold:

Burns More Calories

You've probably noticed by now that physical activity and exercise are harder in the cold than in hot weather. One reason is that the body is more active to keep muscles and limbs warm. This means that your body is normally more active, let alone exercising and putting more pressure on yourself!

Whenever your body is under any kind of pressure and stress, including Climate change and exercise increase your need for energy and your muscles use more glycogen to provide fuel.

Brown fat is a type of body fat that helps regulate temperature. When you are in cold weather, brown fat burns energy (calories) to raise your body temperature and warm it up. This process also helps increase the body's metabolism.

According to research, exercise in the cold causes white fat in the body, especially belly and thigh fat, to turn into brown fat, leading to calorie burning. . exercising in the cold has a significant effect on the activation of brown fat and is a great option for weight loss. Body to stay warm. As a result, you can put more pressure on yourself and burn a lot more calories.

  • 11 exercise activities that burn the most calories

2. Can increase endurance

exercising in hot weather can cause you to get tired quickly and lose strength, as it increases sweating and raises your heart rate. But exercising in the cold allows you to exercise for longer, and the more time you spend exercising, the more endurance and physical fitness you can have.

According to research, exercising at 12 degrees Celsius Celsius can be good for this benefit, because at this temperature you will be able to breathe easily and quickly and put pressure on yourself. However, exercising at lower temperatures can sometimes be effective and beneficial. It is a good way to deal with depression and seasonal affective disorder.

Experts believe that exercise and physical activity in the open air and in cold weather, when you are also exposed to sunlight, is a very effective way to deal with Depression and emotional disorder are seasonal. This disorder refers to depression in winter. In other words, you may not have any mental health problems throughout the year, but you may be depressed during the winter (or summer) months. They have a positive effect on your mood and mood. One of the most important effects of physical activity and exposure to sunlight is an increase in the levels of well-being hormones such as endorphins and serotonin. These hormones keep you happy and depression and anxiety away from you.

  • What is serotonin and why do you need it to feel happy?
  • Why in winter Does sadness overwhelm us?

In addition, some studies show that exercising in the cold also helps improve concentration, memory and decision-making power, which in turn helps control depression. .

4. Helps you sleep and rest better

Exposure to sunlight, fresh air and physical activity will be a great combination to improve sleep and rest at night. Sunlight has a great effect on regulating the circadian rhythm and makes you feel drowsy at night to go to bed earlier, and wake up in the morning with more energy and start a refreshing day.

Apart from this, exercise in general It is a very good option for relieving stress and mental problems that interfere with sleep and rest. So by exercising, both indoors and outdoors, you get rid of stress and sleep well at night.

5. Helps maintain heart health and metabolism

Almost all exercise and physical activity is good for your cardiovascular system and can help improve insulin sensitivity and better manage blood sugar levels. Regular physical activity, such as brisk walking or jogging, is associated with a reduced risk of common problems and conditions such as high blood pressure, high cholesterol, and high blood glucose levels. By exercising in the cold, you can enjoy the benefits of cold weather, exercise regularly and stay healthy.

Remember these tips when exercising in the cold

BingMag.com 5 <b>important</b> <b>benefits</b> of <b>exercising</b> in the <b>cold</b> and 3 <b>safety</b> <b>points</b> <b>that</b> <b>you</b> <b>should</b> follow

First we need to see what are the best sports for cold weather. For cold exercise, it is best to do aerobic exercises such as running, brisk walking, jogging, and cycling (unless the wind is strong and does not bother you). you can also go skiing and ice sports. In addition, speed training or even weightlifting in the open air can be helpful and effective.

By following these 3 tips, you can have a safe exercise session, prevent injuries, and enjoy the various benefits of exercising in the cold:

1. Warm up with dynamic stretching exercises

Be sure to warm up properly before exercising in the cold, as muscles and joints that are not soft are more prone to injury. In any case, you should warm up before exercise, but in cold weather it is much more important to warm up, because the air is cold and the muscles and joints are more dry and stiff.

To warm up you need to do dynamic stretching movements. This means that instead of standing still and stretching your limbs, you should constantly move your body and perform movements that soften the muscles. This type of heating is much more effective and enhances blood flow and circulation better. With dynamic stretching you can warm up your muscles more effectively and get ready to exercise.

Here are some examples of the best dynamic stretching exercises that are best done before exercising in the cold for a few minutes. Do:

  • Rotate the arms and legs/butterfly circles
  • Raise and lower the shoulders and stretch the neck
  • Insert and lift the tips of the legs
  • Bending and raising the knees to the chest
  • Jump squat
  • Long (forward, back or sides)
  • Four-leg stretch Standing

you can also search the internet for other dynamic stretching exercises and learn how to do them properly by looking at various photos and videos.

2. Keep your body hydrated and hydrated

It may seem a little strange, but in winter and cold weather your body is much more likely to become dehydrated. Among the reasons for this event, we can mention the reduction of thirst and as a result, not drinking enough water. Apart from this, your body uses water to stay warm and you also lose water by breathing moist air.

Therefore, you should be careful to drink enough water. Be sure to drink cold before and after exercise to keep your fluid levels balanced. Although you should supply most of your body fluids with water only, drinking warm fluids such as tea before exercise is also a good option to increase your temperature in addition to watering your body.

3. Eat nutritious and adequate food before and after exercise

Eating healthy, nutritious and whole foods, including complex proteins and carbohydrates, is very important, no matter what time of year and at what temperature you exercise. It is vital. So it does not matter if your plan is to exercise in the cold or not Heat, however, you should go for foods that increase your energy and help your muscles to heal and strengthen before and after exercise.

At least one hour before exercise, a meal full of Eat protein and carbohydrates. Of course, be careful not to overdo it so that you do not feel heavy and have stomach pains. Eat more protein or carbohydrates for an hour or two after exercise to replenish your body's glycogen stores and get your muscles in recovery.

Depending on your fitness level and physical activity pressure, you can increase the number of servings. And specify their size. If you exercise vigorously or for a long time, it might be a good idea to plan a carb meal in the middle of your workout to boost your energy levels.

  • 9 Tricks to Keep you Motivated to Exercise in the Winter li>

What kind of clothes should you wear?

BingMag.com 5 <b>important</b> <b>benefits</b> of <b>exercising</b> in the <b>cold</b> and 3 <b>safety</b> <b>points</b> <b>that</b> <b>you</b> <b>should</b> follow

Apart from the above points you should pay close attention to the clothes you want to wear when exercising. When the outside temperature drops, you should maintain a good body temperature by wearing appropriate clothing. A variety of clothing and accessories help keep your body warm and keep your muscles warm to reduce dryness and cramps.

Here are three important things to look for when exercising in the cold. Have:

1. Wear several layers of clothing

The first layer you wear should be thin and usually made of synthetic materials such as polyester, nylon, polypropylene, etc. to absorb sweat and moisture from your body surface. This will make you feel less humid and cold. In general, it is best to go for moisture-absorbing clothing, which is usually categorized by labels and labels.

Then you need to keep your body warm with other layers. you can use cotton or wool clothing on this layer and at the end wear a heavier clothing such as a jacket, jacket and to act completely like an insulation and prevent cold air from entering.

  • Guide Complete equipment and clothes suitable for running in cold winter weather

2. Cover sensitive parts of the body

Your hands, feet, fingers, corners and nose are more exposed to the cold and may get frostbite. It has to do with the way the body circulates and stays warm, and your body tries to keep the more important organs warm and spend less energy on the extremities that are farthest from the heart.

Depending on how much air is in the air. The size is cold and annoying, you have to plan to wear warm clothes. When exercising in the cold, you should go for clothing such as hats, gloves, wool face masks, scarves or special glasses to prevent direct contact of cold air with the skin of the body.

Also pay attention to the shoes you wear. . Linen usually requires thin socks and may not be a good option for exercising in the cold. In any case, you should wear warm and thick socks to keep your feet warm. See which shoe is best for you with these socks.

you can also layer these sensitive limbs as the first option. For example, use a thin glove for your hands and then cover it with a thick, warm glove.

3. Be aware of the health of your skin as well

Body skin in winter can be very vulnerable. In cold weather, you need to moisturize your skin constantly to retain water in the skin and prevent dryness and cracking.

Apart from cold weather, sunlight can also be dangerous, even in winter. ! Although sunlight is very useful and important for health, but if you are exposed to a lot of sunlight, you will have many problems. Therefore, if you spend a lot of time outdoors and in the sun, be sure to use sunscreen. This is especially important in cold weather and snowy areas, as snow can reflect sunlight and increase its effectiveness!

  • 13 golden tips to prevent dry skin in winter

At what temperature should you exercise?

BingMag.com 5 <b>important</b> <b>benefits</b> of <b>exercising</b> in the <b>cold</b> and 3 <b>safety</b> <b>points</b> <b>that</b> <b>you</b> <b>should</b> follow

What temperature to exercise in the cold? Is it too cold? The ideal temperature for exercising in cold weather is something between more or less -1 to 10 degrees Celsius.

However, some studies have shown that exercising at much lower temperatures is not a problem. Most adults can exercise in very cold weather. Of course, this has to do with your tolerance for the cold, and you must also wear warm and appropriate clothing to avoid frostbite.

If you see that you can not tolerate very low temperatures or experience symptoms of frostbite, Be sure to stop exercising to avoid more serious problems.

Remember these points too!

Finally, we need to consider a few more points. exercising in the cold can increase the risk of hypothermia or frostbite. Frostbite is a very serious condition that can It can damage the skin and other tissues of the body, so it should be taken very seriously.

If you experience any of the following symptoms, which are common symptoms of frostbite, see a specialist immediately:

  • Anesthesia and tingling with red or purple skin
  • Severe chills
  • Severe fatigue
  • Stuttering
  • Decreased coordination and Body Balance

People with certain illnesses and health problems, such as asthma or heart problems, are more likely to experience the dangers and side effects of exercise in the cold. If you already have a history of respiratory problems, chest pain, etc., be careful to balance and do not put too much pressure on yourself. It is also best to see a doctor before exercising and consult with him. Physical and cardiac function also help. Although you should wear warm clothes to stay in such a climate so that you do not feel cold, cold weather has benefits that make it more beneficial than hot weather or normal room temperature.

you can burn more calories by exercising in the cold. Burn and reach your ideal weight, increase your physical endurance to better perform daily tasks and other sports, prevent depression and other mental problems, have better and better sleep, as well as heart health and function of various organs of the body Improve.

If you follow the safety tips and make sure to warm up your body with dynamic stretching movements before exercising, drink enough water, keep your body hydrated and eat enough nutritious food, you will be able to Enjoy the benefits we mentioned. Of course, you should also pay attention to clothes suitable for exercising in the cold to avoid the risk of frostbite and other problems caused by being in cold weather.

By observing these points, we can easily exercise in cold weather as well. Do not let the weather interfere with your physical activity and do not let your health. Finally, remember to consult a specialist to find out about your physical condition. If you have no problem exercising in the cold, be sure to plan for hiking, running, or cycling outdoors.

This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .

Source: Dr. Ax

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