When winter comes, it brings cold temperatures and shorter days, but that’s no reason to give up physical activity. In fact, training in the cold has some very interesting benefits, provided you take the right precautions.
We interviewed Professor Stefano Palermi, sports physician, lecturer in musculoskeletal disorders at UniCamillus University and Sports Delegate at the same university, to find out more about this topic. Between misconceptions and facts about winter exercise…
The advantages of training in the cold
“Training in the cold is good for you and can offer several advantages”, explains Professor Palermi. “Low temperatures stimulate greater peripheral vasoconstriction, increase the activity of the sympathetic nervous system and intensify the body’s thermoregulatory work”. This means that when it is cold, the blood vessels in the skin constrict to conserve heat, and the body activates nervous systems that help it produce energy and heat. In this way, the whole body works harder to maintain a stable internal temperature: it is a bit like the body turning on a small internal engine to prevent itself from cooling down!
Put simply, the benefits include:
• increased cardiovascular activity
• significantly lower perceived fatigue compared to training in warm conditions
• potential increase in energy consumption
Yes, you read that right: training in the cold helps you to lose weight more effectively. “As mentioned previously, the body has to produce heat to maintain a stable body temperature, so the metabolism increases”, explains Professor Palermi. “This effect is more noticeable when the temperature is low but not extreme, and the clothing is not excessively heavy”. However, the expert points out that the increase in calories varies from person to person and should not be used as justification for risky behaviour, such as not covering up adequately in an attempt to burn fat: you may experience hypothermia, colds, and, if temperatures are too low, even frostbite on your hands.
Warming up in winter? A longer and more targeted approach
Compared to training in hot weather, where vasodilation and the risk of dehydration prevail, muscles are initially ‘stiffer’ and less responsive in the cold until they reach a suitable temperature. For this reason, warming up is one of the most important aspects of training in the cold. “It should be longer than usual, lasting 10 to 15 minutes, and progressive”, explains Palermi. Static stretching is not suitable for warming up, but is ideal after a workout. It is important to adequately increase body temperature before starting training. Low‑intensity dynamic exercises involving large muscle groups, such as skipping, lunges and joint mobility, prepare the muscles and joints.
In addition to the risk of an inadequate warm‑up, it is important to remember not to neglect hydration in winter (you still lose fluids by breathing in cold air) and to dress appropriately, as wearing too little or too much clothing can lead to excessive sweating.
The right clothing for protection
When it comes to clothing, what are the best clothes to wear for training in cold weather? Training in winter means exposing your body to faster heat loss, particularly when you sweat or are exposed to wind and humidity. If body heat is lost too quickly, your muscles will cool down and lose elasticity, which can lead to muscle stiffness and an increased risk of reduced reactivity, muscle pain and cold‑induced spasms. In addition, wearing inappropriate clothing can cause temperature changes, especially during breaks or immediately after training, which slows down recovery. This is why the choice of materials and correct layering are important for preventing injury, not just for aesthetic reasons.
“The secret is to follow the three‑layer principle: a breathable base layer, a thermal middle layer and a windproof or waterproof outer layer”, advises our expert. “The breathable base layer keeps the skin dry, the thermal middle layer retains body heat and the waterproof outer layer protects against the elements. For this reason, remember to wear gloves, headgear, thermal socks and neck warmers, as your hands, head and neck are where you lose most of your body heat”.
Training in the cold… it’s not all good!
While training in low temperatures can have numerous benefits, there are also limitations to consider. For example, recovery can be slower. This is why it’s important to pay attention to warming up and cooling down in winter. “In the cold, blood vessels constrict and less blood reaches the muscles, meaning they recover more slowly and remain stiffer. It is therefore important to change out of sweaty clothes immediately after training, keep the muscles that have worked hardest warm and do a few minutes of light exercise to gradually ‘cool down’ the body rather than stopping suddenly”, suggests Palermi.
As mentioned above, many athletes report muscle pain in cold weather. This is normal: the cold increases stiffness and sensitivity to pain, while reducing joint lubrication. “In most cases, it is a physiological response”, Palermi reassures us. “However, persistent or very localised pain warrants medical attention, including an investigation into previous injuries, tendinopathies or mobility deficits”. Therefore, while cold weather does not create new problems, it can amplify existing discomfort.
The risk of muscle spasms also increases at low temperatures. Early signs include sudden stiffness, sharp pain and difficulty stretching the muscle. “In these cases, stop the activity, apply moderate heat and do not force the muscle. If the pain persists for more than 48–72 hours, a specialist check‑up is necessary”, Palermi recommends.
Practical strategies for outdoor activities in winter
To minimise risks and maximise the benefits of training at this time of year, Professor Palermi recommends the following:
- gradual, longer warm‑ups
- wearing layered clothing and paying particular attention to your hands, feet and neck
- avoiding very rapid starts or sudden overloads
- taking care of mobility and flexibility
- replenishing fluids even when you do not feel thirsty
If you approach training in the cold with awareness, Professor Palermi teaches us that it can really be an excellent ally for physical fitness. You just need to understand its characteristics in order to overcome any minor problems that may arise, while also maintaining good habits and using your common sense.