Training in the cold burns more calories

People who stop exercising outdoors when the temperature is low are missing out on some important benefits. In addition to the fact that outdoor exercise in winter helps release endorphins that reduce the risk of depression, training at low temperature helps burn more calories.

WHY MORE CALORIES BURN WITH COLD

When it’s cold, more fat is “burned” because a peptide (scarcolipin) is activated in the muscles that help cells get energy from fatty acids instead of glucose, according to a study by the SBP Institute.

Therefore, stimulating this mechanism with exercise sessions in a cold environment reduces the risks of developing obesity. Training in the cold can double the calorie burning, compared to doing it in a warm temperature.

In addition, stopping training precisely when it is cold can inhibit this mechanism that only produces benefits.

Muthu Periasamy, lead author of the study published in Cell, explains that champion Michael Phelps trains in cold water, which allows him to consume 10,000 calories daily (necessary to sustain his training level) and remain athletic.

FOUR STRATEGIES FOR TRAINING IN THE COLD

Many people may not find the idea of going for a run in the lowest temperatures of the year very appealing. The truth is that you should not have a bad time. To make the winter training session enjoyable you can take these four steps:

1. Heat inside the house. Instead of putting on your sweat wear and going for a run, warm up at home or at the gym. This will increase blood flow to the muscles, boost their performance and you will feel less cold. You can also do the necessary stretching at home after the exercise session.
2. Do it in company. Getting engaged to a friend will help you not look for excuses and not give up at the last moment. It will also improve performance and, above all, fun.
3. Hydrate. It is equally necessary in winter as in summer. If you’re not thirsty, set a drinking alarm every 15 to 30 minutes at most.
4. Wear the right clothes. It is crucial to feel comfortable and avoid cooldowns. What you try to avoid is that sweat remains stuck to the skin. To do this, dress in layers: a garment in contact with the skin that absorbs and expels sweat, and a second breathable layer, which allows the exit of water vapor, and, if necessary, a third waterproof layer. There are technical (synthetic) fabrics that promise to fulfill these functions. However, they usually incorporate a number of toxic agents – such as phthalates, ethoxylated nonylphenols and perfluorocarbons – that can penetrate the body. Organic cotton is the fiber of choice.