Blog - Embrace the Chill: Winter Workouts for a Better You

Embrace the Chill: Winter Workouts for a Better You

January 23, 2024

We love to ski and crave days on the slopes, but all other outdoor training becomes a chore. With shorter days and lower temperatures, it’s easy to want to climb under the covers and hibernate inside. However, embracing the cold and continuing your workouts outside has numerous benefits for your physical and mental well-being.

Becoming your best self starts now. Here are our tips for working out this winter to crush your goals all year.

Why Work Out in the Winter?

The hardest part of a winter workout is showing up. But once you convince yourself to get outside, your body and mind will reap the rewards of exercising in the cold.

Working out in the cold can enhance your cardiovascular endurance. Your heart has to work harder to pump blood through the body, meaning you can exercise more efficiently. Your body sweats less in the cold than in the heat, which maintains your energy for longer workouts.

Your body burns more calories in the cold as your metabolism kicks into overdrive. Exercising in colder temperatures forces your body to work harder to stay warm and regulate its core temperature.

Taking care of your mental wellness is as important as your physical well-being. Working out in the winter improves your mood and wards off the seasonal blues. Exercise can boost your mood any time of year, but it’s necessary when we’re prone to seasonal affective disorder, a type of depression that hits in the dark, cold days of winter. Exercise positively affect the body, releasing “feel good” chemicals such as serotonin and endorphins. Additionally, your skin absorbs Vitamin D from the sun’s rays, which is essential for optimal health.
Maintain consistency with your fitness by working out year-round — even if that means braving the cold. Training translates across sports, which means it will be easier to jump back into your summer activities once the snow melts.

How to Dress Appropriately for a Winter Workout

The saying goes, “There’s no such thing as bad weather, just the wrong gear. " It’s true — proper clothing can make or break your experience. So, what should you wear for a winter workout?

Your first layer should be a light, moisture-wicking shirt and bottoms that draw sweat away from the body to keep you dry. Then, layer on an insulating piece, like a fleece, to keep the warmth in. Top it off with a breathable outer layer and cover your extremities with a hat and gloves. Finally, don’t forget your feet; pull on warm wool socks and appropriate footwear.

“Be bold, start cold. " It’s important not to overdress. You will warm up quickly if you start an intense aerobic activity like running, AT skinning, skiing, or hiking. If you dress too warmly, you’ll sweat more, making you colder when the sweat evaporates.

The Mental Mindset for Winter Workouts:

Working out in the winter isn’t as easy as stepping out on a warm, sunny summer day. It’s tough to motivate when snow falls and temperatures dip.

There are several ways to make workouts in the winter months more enjoyable:

Shift your perspective and embrace the season – working out in the winter provides a unique experience. Because snow is porous, it absorbs sound, creating a quiet and peaceful environment. The silent surroundings create a meditative background that clears your mind as you get your heart pumping. Be present in the moment as your mind and body benefit.

Build community in the cold months by finding a friend to join your workouts. Meeting up with a buddy provides motivation and accountability, which makes it harder to snooze your early alarm for a sunrise skin.

Bring on the warmth with a thermos of coffee, cocoa, or tea. There’s no better way to warm up than a hot drink in your hands.

How to Safely Workout in the Winter

Winter workouts are invigorating, but they do require some extra precautions and planning.

Warming up before your winter workout is essential. Inactive joints and muscles are more prone to injuries, making it even more important to do dynamic stretches before starting. To kickstart the blood flow to your muscles, include motion in each stretch, such as arm and leg circles, high knees, lunges, and air squats.

Stay hydrated. In the cold, your body is more prone to dehydration because you sweat less, and the dry air absorbs moisture more quickly. Even if you don't feel thirsty, be conscious of your water intake and drink plenty of fluids before, during, and after your workout.

Winters are harsh on our skin. The sun’s rays reflect off the white snow, so protect your face with 30+SPF sunscreen and wear sunglasses.
There’s an increased risk of hypothermia and frostbite when exercising in cold weather. Head inside immediately if you feel numbness or tingling on your skin, intense shivering, or loss of coordination.

Your Future Self Will Thank You

It’s not easy to leave the confines of your cozy home to brave the extreme elements outside. But your future self will thank you for the work you put in now.

Embracing the cold increases your endurance and resilience. Winters are harsh, but you’re stronger. Working out in the winter creates a powerful mental mindset that carries over to all your athletic endeavors. Looking to log more miles on your bike this summer? The uphill training now will help you power up mountains and over rocks when the trails dry out.

Whether your 2024 goals include training for a race or spending more time in the saddle, the work you do now will set the foundation for the rest of the year. So bundle up, step outside, and embrace the winter wonderland as your training grounds.

Gear Up at Kind Bike & Skis

Find all the gear and advice for summer or winter sports at Kind Bike & Skis. From bikes to snowboards and skis, the store has what you need for year-round adventure, including bike service 365 days a year. Stocked with the latest clothing and accessories from top brands and staffed by a friendly team of outdoor enthusiasts, Kind Bike & Skis will meet you wherever you are on a journey to a better and more active you.