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Author: Jake Pain (Jake Boly), certified specialist in strength and conditioning training (CSCS)

Training in cold weather is good for several reasons. First, this is a great way to burn calories which we consume during the cold months, spending most of their time indoors. Second, a companion the holidays are the delicious foods with extra calories, so there is no doubt that you will accumulate enough energy to burn.

Workouts in cold weather require small adjustments compared to exercise in warm time of the year. Here are a few methods that I, as a trainer for strength training, I use to structure my clients workouts in cold weather.

1. Make sure to stretch your muscles

Set a goal — to increase the duration of the workout. The decrease in the temperature outside can make muscles tense, and the joints less flexible. Tense and tight muscles can lead to decreased performance in the gym, increased “woodiness” after a workout, and increase the likelihood of injury. Workout plays a crucial role in the fight against the cold.

Regardless of what you do in the gym, start every workout with five to ten minutes of light cardio, be it Jogging, walking on incline, Cycling or jumping rope. This acceleration of blood flow and make your muscles warmer and more supple. After a light cardio add some dynamic stretch to activate and engage the muscles. This will improve your range of motion. Good examples of dynamic stretching are walking lunges, leg swings, circular motion with his hands and “walk the monster” with an elastic band expander. Remember that dynamic stretching is stretching in motion, unlike static stretching, which means holding stretches for an extended period of time.

2. Why

Let’s be honest. The hardest part of training in cold weather is to get up from a warm cozy bed, to set aside such your favorite hot coffee or tea and walk to the gym. Perhaps in the summer you managed to visit the gym five or six times a week, but now the mere thought of having to walk in the cold, reduced the frequency of workouts to three or four times. Multiply a lower frequency of training to the overall decline in physical activity, less fresh air, no pool, more of a short jog with Fido in the Park for dog walking, and you will easily understand why during the cold months your summer body goes into hibernation mode.

Not to let the time of year to get the better of you, increase the time of training. If you go to the gym fewer times, add a few extra exercises with additional sets and repetitions, and gradually increase the cardio. If you have any trouble keeping pace during these longer sessions, try a pre-workout Supplement, the formula of which contains branched chain amino acids (BCAAs) and caffeine to energize muscle (BCAA’s) and head (caffeine).

3. Set a seasonal goal

The end of the year is a great time for setting realistic goals related to exercise and health. Holidays are great because they bring people together, but they are also fraught with excesses. Family dinners, Christmas cakes and mince pies on thanksgiving Day will quickly add you weight, therefore, the implementation focused on the health of the programme of action for the winter months is a great way to help you move forward, enjoying the holidays.

The definition of a recurring one to two times per month checkpoint for the long winter goals is a great way not to lose your way, without limiting yourself completely during the holidays. Whether the goal is related to weight, composition body composition or strength performance, symbolic terms can be useful for achieving success. For example, if no holidays you most of the time, eat right and keep training, in the period of festive gatherings you can relax a little without the risk to face a major setback.

4. Become your own sun

In the colder months we spend less time outdoors. What does it mean? This means that we need a lot more closely to ensure that the body receives the necessary vitamins and minerals. The deficit of what vitamin the body will feel in the first place? A deficiency of vitamin D, also called the “sunshine vitamin”. This vitamin plays a key role in many processes occurring in the body, including the immune system, hormonal control and mental health.

In a study published in 2014 in the journal of Science and Medicine In Sport, researchers have suggested that ballet, which during the winter months took vitamin D, there was an increase in performance and reduction in injuries. In addition to vitamin D, it would be nice to add to your daily diet for more antioxidants, as the body will likely be exhausted after a long and grueling workout at the gym.

Perhaps the cooler months — not the most favorite time of the year, but this should not prevent the maintenance of physical fitness. There are many ways to change exercise and routine to make the cold season better. With each new season needs of the human body change, so don’t forget to adjust the time spent in the gym.


  • Wyon MA, e. (2018). The influence of winter vitamin D supplementation on muscle function and injury occurrence in elite ballet dancers: a controlled study. – PubMed – NCBI . Ncbi.nlm.nih.gov. Retrieved 28 October 2018, from https://www.ncbi.nlm.nih.gov/pubmed/23619160
  • This article was written by Jake Pain, fitness writer and certified trainer specialist in strength and conditioning training. He received a master’s degree in sport, as well as a bachelor’s degree in training. In the past 7 years, Jake worked with various clients to promote health and the General condition of the body individually and remotely.


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