Cold and fitness: the benefits of winter training
Cold can help raise energy expenditure, but that doesn’t mean you should play the hero in freezing weather. Sensible winter activity, a cooler room and a proper warm-up give you more benefit than gritting your teeth and freezing.
How does cold affect your fitness?
Winter arrives in Estonia the same way every year: wind, thick clothes, slippery sidewalks and the feeling that the couch is suddenly a very sensible training tool. Still, cold has one interesting side. In the cold, your body has to work harder to maintain a normal body temperature.
The original text drew on material from Bodylehti and several experiments carried out in cold environments. One study of a two-week Arctic expedition found that soldiers lost fat even when their energy surplus was 152 calories a day. The fat loss was as much as 3.9 kg. It isn’t an everyday example, but the direction is clear: a cold environment changes how the body uses energy.
The same idea was also studied in a cold chamber. Overweight people trained in a cold chamber at -34 degrees, and their body fat dropped considerably. What was interesting, too, was that the effect didn’t end right after the experiment. Body fat kept decreasing for another two months after training in the frost.
Cold during training: what happens?
When the body ends up in the cold, it can’t simply wait for things to get better. It has to produce heat. That takes energy. If the cold lasts longer, the body may start to shiver. Shivering means small involuntary muscle contractions, and these burn energy too.
In one comparison, participants trained for a week in a warm environment at 17-26°C and for a week in a cold environment at -40°C. The training was the same in both conditions: two daily treadmill sets of 75 minutes each. In the warm condition they wore shorts and sneakers; in the cold, thick winter clothing with only the face uncovered. In both situations the energy deficit was 690 calories.
The result was simple and quite telling. When training in the frost, body fat dropped by roughly half more than when training in the warm. That said, you shouldn’t conclude that everyone should go running in -40°C. The researchers noted that a similar effect can also be seen in ordinary winter conditions, when a person is out and about and sensibly dressed.
Cold without a workout
Cold doesn’t affect energy expenditure only during workouts. In one experiment, men wearing only shorts and sandals rested for three hours at 29°C and then for three hours at -5°C. The cold lowered skin temperature, increased energy expenditure and put stored fat to greater use. Over the two hours spent in the cold, energy expenditure was even 2.7 times higher. After the full three hours, fat burning had more than doubled.
Another experiment followed men and women aged 19-35 in 28- and 20-degree environments. Activity and nutrition were identical, but clothing could be chosen freely. Daily energy expenditure was 4.6-12.6% higher in the cooler environment, even when more blankets were used in bed at 20 degrees.
One more example: nine women spent 30 hours at temperatures of 28 and 22 degrees. Activity and food were the same in both cases. 28°C felt pleasantly warm, 22°C cool but not unbearable. The cooler temperature raised the body’s heat production by 2-12% and increased energy expenditure at rest as well.
How to use cold smartly
Honestly, the biggest mistake is thinking that more cold always means better fitness. It doesn’t. If you get so cold that your training quality drops, your joints are stiff and your warm-up ends up too short, you’re doing yourself a disservice.
In winter, the benefit can come from simple things. Go for a walk even when the weather isn’t ideal. Keep your home at a sensible temperature, not a tropical one. If you do endurance training outdoors, choose layered clothing so you can regulate your heat. If it gets too hot, you can take a layer off. If the wind picks up, you put it back on.
Strength training is a different story. A cold muscle doesn’t work well. Cooler temperatures can reduce strength output and lengthen the time needed to warm up. That’s why, when training in a gym or a garage, it pays to keep your body warm, especially before heavy sets. A warm-up top isn’t a fashion item but a practical tool.
Cold and strength training: what to watch for
If your goal is to reduce body fat, a cold environment helps only if the big picture is in order. Nutrition, sleep and consistent activity remain the most important. Cold may raise energy expenditure, but it doesn’t replace a training plan or sensible eating.
A practical rule: in endurance training and walking, coolness can be a useful extra factor. In strength training, keep your muscles warm, do a longer warm-up and don’t start with a heavy set until the movement feels clean. If your hands, shoulders or knees are stiff, give yourself more time.
A simple truth: frost isn’t a miracle cure but an environmental factor. If you use it sensibly, winter can support your efforts to improve your fitness. If you cross the line, you get a worse workout and a higher risk of injury.
FAQ: cold and fitness
Does training in frosty weather burn more fat?
Studies suggest that in the cold, energy expenditure and fat use may increase. That doesn’t mean the frost does the work for you. The result still depends on training, food and recovery.
Should I wear fewer clothes in winter?
No. The effect of cold doesn’t require freezing in shorts and a T-shirt. Dress in layers and keep your body ready to work, especially if a longer workout or strong wind is on the plan.
Is cold suitable for strength training?
In strength training, you need to be careful in the cold. Coolness can reduce strength and call for a longer warm-up. Keep your muscles warm and add weight only once your body is ready.
Author: Rosin
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