Benefits from cold weather training can help warriors grow physically, mentally and spiritually but training in the cold must be approached wisely.
When the temperature drops so can the motivation to train, especially when it comes to outdoor workouts such as running, swimming, climbing etc. Some of us may look outside the window from our cozy home and begin to think about all the reasons why we shouldn’t take our workouts outdoors; it’s too cold, it’s too rainy and I don’t want to get sick. However, If you decide to brave the cold, cold weather training can have its benefits to make you a stronger, more powerful, more resilient warrior.
Overview
Benefits
Negative effects
The Uncontrollable
Cold weather training tips
Final thoughts
Benefits
Enhanced Cardio Workout
Because cold weather forces your body to work harder, cardiovascular training sessions completed in the cold will require your heart to work harder to pump blood which can result in a stronger heart.
Better Body Temperature Regulation During Exercise
According to the American Heart Association your body regulates its temperature more efficiently compared to warm temperatures which can allow one to run or move for a longer period of time.
Burn More Calories
Because your body will be working harder to regulate your core temperature, your metabolism will be kicked into overdrive to burn more calories in an effort to keep your body warm.
Use of Brown Fat
Our body has two different types of fat. White fat (bad fat), which stores energy in large, oily droplets throughout the body and brown fat (good fat), that contains both smaller droplets and high amounts of mitochondria (power house that uses sugar), amino acids and the fatty droplets to generate heat. Research, shows that exposure to cold weather can prompt the body to recruit brown fat to keep the body warm.
Overall Acclimation For Daily Life
Let’s face it, experiencing cold weather is inevitable so why not become acclimated to it? Our goals as Initia Mile coslete cosplayers are to adapt, evolve and ascend; this is the time to embrace our motto. Becoming acclimated to the weather won’t only help improve performance, use more calories for energy and boost our moods but it would make the cold seasons overall much less daunting.
Negative Effects
Risk of Hypothermia
Once temperature decreases to 50 degrees, we increase the risk of hypothermia. Exposure to these types of temperatures can cause the body to lose heat through the skin and lungs faster than it can be produced. A dramatic drop in body temperature below 95 Degrees Fahrenheit slows brain function which can cause slurred speech and memory loss, slows heart rate, and slows breathing and in severe cases, this can lead to the body completely shutting down.
Risk of Frostbite
Once temperature decreases to 32 Degrees Fahrenheit or below, we increase the risk of experiencing frostbite. When frostbite occurs, ice crystals are formed between cells which draws out water, dehydrates the cells and causes a shortage in oxygen. People with frostbite will immediately notice numbness and skin discoloration in localized areas such as toes, fingers and cheeks due to the lack of blood flow, and if left untreated, could lead to amputation.
Risk of Heart Attack
As temperature drops, the heart keeps our body warm by pumping more blood throughout the body. However, due to artery constrictions, blood flow can be restricted and blood pressure can be increased causing the body to be more susceptible to blood clots possibly causing a heart attack.
Muscle Tears
When weather temperature drops, our muscle and tendons lose more heat causing them to lose flexibility. According to a study completed by Bone and Joint Research, “There is a similar elastic response between cold and warm tissue when the energy input to the muscle is low, however, as the energy input increases, colder tissue displays a stiffer response and is more prone to damage.”
Risk of Morbidity and Mortality
Exercise-related cold stress may increase the risk of morbidity and mortality in individuals with cardiovascular disease and asthmatic conditions.
The Uncontrollable
Before lacing up the shoes or prepping your gear to take your training otudoors, pay close attention to the forecast. If you can brave the cold and are fully prepared to train in such weather, there are factors that you cannot control such as decreased visibility and slippery surfaces caused by rain, storms and snow, which at this point, you should turn around and keep your training indoors due to the increased risk of injury.
Tips When Training in the Cold Between 30-50 degrees.
Complete a 5-10 minute warm up of dynamic movements or up until you are at or near a sweat.
Train with at least three layers: Long sleeve, light jacket and vest. Clothing with reflector strips is always a plus. Use a headlamp, waist light or flashlight if necessary.
Train with long, breathable exercise pants.
Train with gloves and a beanie or earmuffs that allow you to hear your surroundings.
Wear appropriate shoes for your training terrain to prevent slippage and falls.
Remember to bring a bottle for hydration. Your body still sweats during cold trainings and still requires hydration.
Bring extra pair of clothes with you to change immediately after your session.
Final Thoughts
Every individual has their own tolerant level for cold temperatures. Even Goku and Vegeta had to wear some layers when they went to pay Broly a visit in the Arctic; it's up to your discretion. Do you have an acceptable reason to brave the cold? Do you hate the cold but are willing to train yourself to become acclimated to the cold temperatures? Do you have a condition that might make your training counterintuitive or even detrimental? Whatever direction you choose, make sure it’s a safe and right decision for you.
Disclaimer: All information presented and written within this article are intended for informational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.
References:
ACSM Resource Manual for Guidelines for Exercise Testing and Prescription