Exercising in the Cold
What You Need to Know
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By: Kyra Corradin, PT, DPT, YTT
Cold Weather and Sports Performance
Studies of exercise in cold environments suggest that the chill has a major (and unfortunately negative) effect on performance. Most directly, the cold affects muscle temperature and a variety of research studies indicate that colder muscles just do things a little bit worse. They don’t generate as much force, aka they’re weaker, they’re slower, and measurements of things like agility and vertical jump height are worse. There is also some evidence that suggests that the cold may also negatively impact aerobic capacity i.e. endurance cardio exercise, like running, is harder.
Ok, ok. That was a lot of bad stuff… but, most of these studies were conducted in very cold (below freezing temps) that aren’t regularly common in this area. In addition, the human body is kind of amazing and has an extensive system dedicated to regulating body temperature, so to an extent our bodies can adjust.
... Also, we’re pretty smart, and with a few simple changes we can fight the negative impact of these cooler temps.
Tips, tips and more tips:
1. Breathable, Absorbent, and Insulated Clothing
Breathable, Absorbent, and Insulated Clothing. Clothing is the most modifiable factor that can reduce muscle cooling, so invest in some nice cold weather exercise clothes.
*Note: not any old clothing will do!* It needs to be breathable and have moisture wicking properties while also offering insulation. This is very important! A well insulated article of clothing may feel great at the start of a workout, but if it isn’t absorbent, it will trap your sweat, increase skin clamminess and make you feel colder in the long run! There are some synthetic clothes specifically designed for exercise that hit the brief, but wool-based fabric, specifically Merino wool, is the best. Merino wool was shown to have better insulation properties and water absorbency than synthetic products when participants exercised for 1 hour in cold conditions. If it’s particularly cold, make sure to protect your hands, feet, face, and ears. Your torso tends to generate a lot of heat as you exercise but the extremities are more vulnerable.
2. Don't skip the warmup!
Don’t skip the warmup! This may sound like a no brainer but it bears repeating. PLEASE. WARMUP. BEFORE. EXERCISE. Active and passive warming of muscles benefits sports performance in any temperature but it is specifically important before exercising in the cold. Warming up prevents cramping and injury. Warmup length and routine is dependent on the intended exercise/sport activity. However, generally speaking, you should do some light movement and dynamic stretching until you feel…well…warm. If you aren’t sure how long to go, I recommend around 10 minutes.
3. Check weather conditions
Check weather conditions. Before you head out check the temperature and weather conditions. This will help you suit up appropriately, avoid icy roads and avoid rain. Also note that there are less hours of light in the day, so if it’s dark outside and opt for something brightly colored/reflective to make sure others can see you!
If you are feeling off, come in to see us!
Unfortunately injury is common in the cold weather months especially with the occurrence of ice and snow. If you are dealing with strain, sprain, ache or pain come to see us! Our licensed doctors of physical therapy can evaluate you and provide recommendations to get you back to feeling your best!
References:
De Ruiter C.J., De Haan A. Temperature effect on the force/velocity relationship of the fresh and fatigued human adductor pollicis muscle. Pflügers Arch. 2000;440:163–170. doi: 10.1007/s004240000284.
Castellani J.W., Young A.J. Human physiological responses to cold exposure: Acute responses and acclimatization to prolonged exposure. Auton Neurosci. 2016;196:63–74. doi: 10.1016/j.autneu.2016.02.009.
Notley SR, Mitchell D, Taylor NAS. A century of exercise physiology: concepts that ignited the study of human thermoregulation. Part 3: Heat and cold tolerance during exercise. Eur J Appl Physiol. 2023 Oct 5. doi: 10.1007/s00421-023-05276-3. Epub ahead of print. PMID: 37796292.
Castellani JW, Young AJ. Health and performance challenges during sports training and competition in cold weather. Br J Sports Med. 2012 Sep;46(11):788-91. doi: 10.1136/bjsports-2012-091260. PMID: 22906781.
Sheel AW, MacNutt MJ, Querido JS. The pulmonary system during exercise in hypoxia and the cold. Exp Physiol. 2010 Mar;95(3):422-30. doi: 10.1113/expphysiol.2009.047571. Epub 2009 Oct 23. PMID: 19854797.
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