5 reasons why you should train in the cold
5 reasons why you should train in the cold. Outdoor sports in winter may sound like a cold, but they strengthen your immune system and make you fitter. With these tips, the cold won’t harm you
Dress warmly and give your four walls the cold shoulder, because: ” Endurance training in winter weather improves your performance in many ways,” says Frankfurt sports scientist and specialist book author Dr. Sandra Ückert (“Temperature and athletic performance”, Meyer & Meyer, around 28 euros).
We explain this in detail, tell you how to structure your training and what you need to pay attention to so that the sub-zero temperatures don’t knock you out. Here are the most important reasons for exercising in cold weather. How to do burpees correctly
1. Reason: Frost is good for the heart
“When doing endurance sports in the cold, the body has to use less energy for thermoregulation,” says Ückert. The more physical exertion you do, the more heat your body generates. In cold weather, this acts like a heater that protects the body from hypothermia.
When it’s warm outside, your body has to get rid of excess heat: your heart rate increases. When it’s cold, your heart has to pump less to achieve the same performance, which reduces the strain. .
2nd reason: cold makes you faster
A study by the University of Massachusetts in Boston shows that endurance athletes perform better in cold weather. Marathon results from 7 cities were compared, and the result was that the fastest times were run at temperatures between 1 and 10 degrees Celsius. As soon as the temperature rose, the times got worse. The researchers set the optimal temperature at 5 degrees.
What’s behind it all: High outside temperatures not only put a much greater strain on your circulation, but also mean that your muscles get less oxygen. The reason: When you exercise in the heat, the blood is redistributed so that more blood flows through the skin and less through the working muscles. The bottom line is that your performance drops significantly.
3rd reason: Sub-zero temperatures make you happy
Endurance training in the cold stimulates the production of the happiness hormone serotonin and is four times more effective at counteracting a depressive mood than antidepressants – according to a US study by Duke University in Durham, North Carolina. 30 minutes of cardio training, twice a week, over four months – this dose was enough to measurably improve the subjects’ mood.
4th reason: Training in cold weather strengthens your immune system
No more sneezing! US researchers at Appalachian State University found in a study that exercise in winter strengthens the immune system and thus your health. The susceptibility of 1000 test subjects to colds during the colder season was compared to their endurance exercise routine.
The result: Those who exercised outdoors suffered from colds only half as often as those who were lazy. When the active people did get sick, their colds lasted only half as long as those who sat on the couch. One explanation for this is that the temperature differences between indoors and outdoors promote blood circulation and strengthen the immune system. This is what you have to eat if you want to have a six-pack
Reason 5: Cold helps reduce stress
Especially after a hard day at work, exercising in the cold is good. As British scientists at the University of Hull have found, you can reduce stress better this way.
The idea behind it: If it’s cold outside, you work more concentratedly and focus fully on the sport. Short swimming sessions in water that’s around 18 degrees Celsius have also proven to be particularly effective.
The best training tips for sports in cold weather
We have now clarified the “why”, but the “how” is still missing. Here are our best tips to make cold sports really cool and not a nerve-wracking experience:
The best form of training
Interval training is ideal : the constant change in speed and intensity gets your circulation going, but in cold weather you do the whole thing with a lower heart rate (10 to 15 beats per minute less).
Rhythm: 10 minutes warm-up, 30 seconds sprint, 90 seconds jog. Then 40 seconds sprint, 90 seconds jog. 3 sets, then finish off with a relaxed jog for 10 minutes.
How to run in snow and mud
Jogging on snow or mud strengthens the foot and calf muscles, so you train strength and endurance at the same time. Important: Land on the forefoot, not on the heel. Spread your arms slightly, then you can balance your body better.
Vary the load, use different stimuli (such as knee lifts, heel raises) and, in addition to the usual long sessions, also incorporate short sessions (20 minutes) with 85 to 90 percent of the maximum heart rate (rule of thumb: 220 minus age) into the training.
How to design your training
Combine strength and endurance elements, because the more variety you add, the more fun it is. Warm up for 10 minutes, then do a circuit of squat jumps, push-ups, lunges and wide side jumps.
You complete 15 to 25 repetitions of each exercise and run through the circuit 3 times in total. Between each set, jog lightly on the spot for 1 minute. Cool down for 10 minutes. This is what you need to eat in the definition phase to reveal your muscles
Warm-Up in Cold Weather
To avoid having to stop your training in the cold after just a few moments, you should always warm up properly. Otherwise, you risk strains and muscle injuries in the low temperatures.
So, first of all, circle your arms for 1 minute in your apartment, do 20 squat jumps, run on the spot for 1 minute, and jump rope for 1 minute. .
jump into the ice water
Why not take a dip in the cool water? This will provide a distraction and will also release endorphins. But never jump into the water without warming up first!
It’s best to warm up for 10 minutes beforehand, then take off your clothes and go into the water for 5 to 10 minutes. If you’re cold, take a warm shower. Oh yes, British researchers have also found that a cold shower in the morning makes you more resistant to stress.
How to protect yourself from the cold while exercising
As healthy as all of this is, you shouldn’t overdo it with the cold. These tips will help you avoid frostbite.
Warning signals from your body:
Listen to your body’s warning system: If heat production is no longer sufficient to combat the cold, it switches to emergency mode – you shiver and produce heat.
The result of these involuntary muscle contractions: your glucose stores are depleted five times faster than normal, and you become exhausted sooner. So if you’re shivering, get out of the cold and warm up again.
Breathing in the cold:
The extremely cold air removes moisture from the mucous membranes, irritates the bronchi and makes them more susceptible to viruses and bacteria. Therefore, breathe through your nose at a low intensity; this moistens the air and warms it. Sucking on candy helps – then you automatically don’t open your mouth so wide and breathe through your nose.
Regarding the permissible temperature range, Ückert says: “At 0 degrees, an endurance athlete can move without problems. It only becomes problematic at minus 10 degrees.” You must also not forget the so-called wind chill effect. This means that when exercising in cold air, the temperature feels lower than it actually is. The reason for this is the wind that is created when running or cycling. When cycling at 30 kilometers per hour, 0 degrees feels like -6.5.
Drinking properly in cold weather:
Never forget to drink. “In winter, there is a risk that you will not drink enough fluids because you are not as thirsty,” says Ückert. However, you still sweat at low temperatures and the dry winter air also causes dehydration. Therefore: drink around 200 milliliters every 20 minutes.
Correct clothing when exercising in the cold:
Dress so that your body temperature neither rises nor falls excessively. When you start running, you can still feel a little chilly, as you produce enough heat during the exertion. Always wear several layers of clothing on top of each other (layering in layers). Make sure you wear light, reflective clothing, as it is usually dark when you exercise in winter.
Perfect outfit for wind and rain: jacket with ventilation inserts, thinly lined running pants, fleece sweater, running shirt with a tight neckline. Good: put clothes in the dryer shortly before training – this will keep you warmer for longer. The body loses most of its heat through the head and hands. So wear a hat and a pair of light gloves. Also protect your neck and face from the cold by rubbing them with lanolin, Vaseline or special cold cream.
Eating properly for exercise in cold weather:
Eat a little more than usual the day before exercise, for example 150 grams of low-fat yogurt in the morning and evening, because the body needs more energy in the cold to protect itself from hypothermia.
To strengthen your immune system and to build up energy reserves, eat fruit before training. Protein shakes are also good as they provide high-quality protein.
Conclusion: Training in the cold boosts your performance
Now get out there! After all, cold is no reason to put your endurance training on hold. If you follow our tips, nothing will happen to your health – on the contrary: you will not only strengthen your immune system, but also your performance!
