New Jersey is expecting some snowfall and frigid temperatures this weekend, and while many would prefer to stay warm inside, other people may still be eager to exercise despite the cold.
Working out in the near freezing conditions come with some risks, but if those who want to indulge in a run or other outdoor sporting activities are prepared then exercising in the cold is very possible.
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Some risks of exercising in the cold
While it may not be overly dangerous, exercising in the cold does increase the risk of frostbite, difficulty breathing and hypothermia, according to American College of Sports Medicine. This occurs because typically in colder weather, the body adjusts by moving blood away from the skin and toward the core, brain and other important organs. This may hinder exercise performance, but this protects vital organs when exercising in the cold.
Although we rarely see these climates in New Jersey, experts say “avoid exercise if possible” when the temperature falls below minus−8 degrees Fahrenheit, and to be extra careful avoid endurance training in under 5 degrees.
Someone who is exercising in extremely cold temperatures may also see their performance decline. The National Institute of Health says "lower temperatures which are low enough to significantly lower muscle temperature, cold becomes detrimental to endurance exercise." This can be in extreme cases where the cold reaches close to sub-zero ambient temperatures.
The College of Sports Medicine also agrees with this sentiment as they have researched when a drop in muscle temperature appears, there is a higher decline in aerobic capacity, exercise time, and power or sprint ability.
Be sure to stop running or exercising immediately if you start to experience signs of hypothermia which include shivering, confusion or memory loss, slow shallow breathing, memory loss and a loss of coordination.
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Cold exercise has some benefits
When temperatures hit freezing, the risks get higher but exercising in colder temperatures is not always dangerous. Experts have said that if someone is performing a high intensity workout that, despite the cold, their body temperature will increase and will not have any problems in low temperature.
Exercising in the cold can actually help you burn more calories. The National Institute of Health have done studies that show overall calorie and fat burn will increase more in colder temperatures. This is due to the body generating more heat when running in cold environments.
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The key is to bundle up and be prepared
If you want to take that leap to exercise in the cold, be sure to wear layers to avoid injuries or illnesses.
Runners from the wire cutter advised those participating in this activity to dress in three layers when going for a jog in the cold. The first layer should be a quick drying fabric that touches your skin such as polyester and you should avoid cotton that does not take away moisture.
The second layer can be fleece that will keep you warm and is also insulating. Finally you want to be protected from the brutal wind so a windbreaker or fully insulated jacket to top off the outfit will do the trick. If you ever feel too warm you can always take off a layer.
Frostbite can damage skin and tissue caused by temperatures typically under 31 degrees Fahrenheit. Be sure to wear gloves or hats so you can avoid these types of injuries.
