Fitness

Here’s Why You Should Try A Cold Workout, According To Experts

Published

1 year ago

February 1, 2025

Here’s Why You Should Try A Cold Workout, According To Experts

Let’s face it: Running on the treadmill just isn’t the same as running at your favorite park. And, as the chilly winter months drag on, you might be on the fence about moving your workout inside or braving the elements. Experts say you don’t have to—not necessarily.

Exercise is a stressor on the body, so getting active in the cold is “a double whammy” to your system because you’re adding the challenge of keeping yourself warm, says Alexander Rothstein, PhD, an exercise physiologist at New York Institute of Technology. This isn’t a bad or a good thing; it just means that your workout is asking more of your body, and it might feel like it too.

Embracing the cold is all the rage for a reason. (Think: cryotherapy like cold plunges, ice baths, and using an ice pack when you need one.) Cold causes your blood to move rapidly to the important parts of your body like your heart and core, reducing swelling and inflammation quickly, says Asad Siddiqi, MD, a sports medicine physician at NewYork-Presbyterian Brooklyn Methodist Hospital. Beyond that, some cold-lovers say that exposure to icy temps boosts their mental health (and one 2023 study in Biology would agree; it found that participants subjected to cold-water immersion felt more active, alert, and inspired).

Experts say a cold workout is a far cry from cryotherapy. But getting outside for a winter workout can make you stronger.

Here’s what you need to know about staying working out safely in the cold, and why you might want to, according to experts.

Meet the experts: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the Exercise Science program at New York Institute of Technology. Asad Siddiqi, MD, is a sports medicine physician and chief of the Department of Rehabilitation Medicine at NewYork-Presbyterian Brooklyn Methodist Hospital.

Working out in the cold has its benefits.

You might feel super unmotivated to get outside in frigid temps, but there’s always a silver lining. Since working out gets your blood pumping and your internal temperature raised, a cooler environment (within reason) might make your sweat sesh feel better and sustainable for a longer period of time. For example, temperatures closer to 45 to 55 degrees is ideal for running a race, even though 70 to 80 degrees is more comfortable for, say, a picnic or beach day, says Rothstein.

One more, albeit niche, benefit is that working out in cold water burns more calories compared to warmer water, adds Rothstein. This definitely doesn’t mean that you should get out into open-water when it’s frigid, but an unheated pool might help amp up the burn of a workout. Cold air doesn’t quite have the same effect, though.

You might have a tough time tolerating the cold at first, the more time you spend out there, the easier it gets. In fact, if you devote just 11 minutes per week to deliberate cold exposure, your body will start to make adaptations that’ll keep you more comfortable next time, says Dr. Siddiqi.

But it also requires the right precautions.

Working out in the cold comes with some risks, too. There are the big ones like hypothermia and frostbite—which aren’t common, especially if you are wearing the right gear—and smaller concerns like your reflexes not being as quick, says Dr. Siddiqi.

The best way to address most cold-related concerns is to dress appropriately, he says. You’re going to want to limit the amount of skin exposed, wear thermal garments, and have the appropriate footwear for the terrain.

Cold sometimes brings ice, snow, or other uneven or slippery surfaces, and having the right shoes can go a long way to keep you safe. Also make sure that you’re wearing activity-specific clothing, adds Rothstein. For cyclers, this might mean wearing wind gear and for skiers it might mean water-resistent top layers.

Pro tip: When dressing for a cold-weather workout, opt for many light layers that you can shed as you inevitably warm up, says Rothstein. If you feel like you’re overheating, take off a layer, but don’t set out underdressed and assume you’ll warm up.

Some people—regardless of attire—should be extra careful in the cold, or skip working out in it entirely. Those with cardiac conditions like arrhythmias, a history of heart attacks, hyperventilation, or irregular heartbeats should be mindful about shocks of cold like cold plunges, says Dr. Siddiqi, as should those with neurologic or vascular conditions. Plus, those with asthma might see their conditions exacerbated in chilly temperatures.

Also, keep in mind that if you plan to exercise in the cold, you might not be able to go as hard out of the gate. Dr. Siddiqi recommends following a gradual exposure to the elements and starting with 50 percent of what you’d normally do. Another important reminder: Make sure you do a warm up. Do something light and dynamic to break a sweat and get your blood pumping before you head out the door, he says.

When out in the cold, make sure you’re checking in with yourself and aware of how your body is feeling, says Dr. Siddiqi. It’s okay to be out in temps that feel a little uncomfortable, but not ones that feel unsafe. Remember to tell a friend you’re going out, and don’t stay outside for too long—which is whenever you start to get that urge to get inside.

lululemon Fast and Free Fleece Running Gloves

I wear these Lululemon gloves on every run these days to get me through the chilly NYC winters. They’re lightweight yet super warm and I can easily work my phone or smart watch with them on.

Nike Therma-FIT One High-Waisted 7/8 Leggings

Temps get to a point where regular leggings just won’t cut it. These cold-weather leggings from Nike will keep you warm when you take your workouts outside. (Plus, they have pockets.)

Turtle Fur Classic Fleece Double-Layer Neck Warmer

It’s a classic for a reason. Turtle Fur’s fleece neck gaiters are soft, keep you warm, and come in a bunch of different colors.

Best Cold-Weather Outdoor Workouts

The best kind of workouts to do in the cold are ones that keep you moving and producing heat, says Rothstein. This could mean any number of aerobic activities like going on a run, a walk, or a bike ride. Again, just be mindful about snow, water, or ice that could lead to slips, falls, or crashes—in that case, it’s probably best to move your workout inside. Meanwhile, activities like skiing, snowboarding, and snowshoeing are all forms of exercise meant to be done in the snow.

If you need a little help making it through a cold-weather workout, you could also prioritize doing something communal like going to a run club, says Dr. Siddiqi. This will keep you distracted from the freezing temps.

Best Workouts For When It’s Too Cold

There does come a point when it’s just too cold out, meaning you need to move your workout indoors.

Try these inside-friendly workouts:

If you’re an outdoor exerciser waiting for warmer days, pick an indoor workout that’s complimentary to your sport of choice, says Dr. Siddiqi.

Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for her first half marathon, inspired by her many colleagues at WH who have run one.

Click to comment

Fitness

Exercise Boosts Brain ‘Ripples’ Tied to Learning and Memory

Published

11 hours ago

March 10, 2026

Press Room

Exercise Boosts Brain ‘Ripples’ Tied to Learning and Memory

Each time you go for a jog, ride your bike, or get active in other ways, you’re giving your brain a boost. A small new study has for the first time directly documented this phenomenon, which the researchers call “ripples” — brief bursts of electrical activity in a part of the brain called the hippocampus.

While exercise is known to improve memory, scientists have mostly studied this effect by using behavioral tests or brain imaging methods like MRIs, says Michelle Voss, PhD, one of the study’s authors, a professor, and the director of the Health, Brain, and Cognitive Lab at the University of Iowa in Iowa City.

But she says these approaches can’t precisely identify where “ripples” originate, particularly in the deep brain structures like the hippocampus, a part of the brain strongly connected to memory and learning, she says.

The current study, published in Brain Communications, recorded electrical activity directly, using surgically implanted (intracranial) electrodes. “This allowed us to observe how exercise changes the brain’s memory circuits in real time,” Dr. Voss says.

20-Minute Bursts of Exercise Increase Brain Ripples

To conduct the study, the researchers recruited 14 participants between ages 17 and 50 with drug-resistant epilepsy. The subjects had already been fitted with intracranial electrodes as part of their preparation for surgical epilepsy treatment.

The participants performed a 5-minute warm-up and then rode a stationary bike for 20 minutes at a pace they could maintain. Researchers recorded their brain activity before and after the biking session.

The electrodes showed an increased rate of so-called sharp-wave ripples from the hippocampus and connections with cortical regions of the brain, which are involved in learning and memory.

“Sharp-wave ripples have long been known from animal studies to play a central role in memory,” Voss says, adding that recent studies using intracranial recordings in humans also support the importance of ripples for human memory.

“Our findings are the first to show that exercise can modulate these ripple signals in the human brain,” she says.

Researchers also observed that larger increases in heart rate during exercise were associated with larger changes in ripple activity in cortical networks, Voss adds.

What’s Already Known About Exercise, Memory, and Learning

“We know that exercise is the number-one thing we can do to enhance our memory and learning,” says Catherine Franssen, PhD, an assistant professor in the School of Life Sciences and Sustainability at Virginia Commonwealth University in Richmond. “Exercise will enhance both our ability to learn new things and our ability to remember previously learned things.”

Movement helps pump oxygenated, nutrient-rich blood to the brain, says Dr. Franssen, who was not involved with the new study: “We’re able to activate those brain cells more effectively and energize them.”

The increased blood flow stimulates the growth of new neurons and enhances the production of brain-derived neurotrophic factor (BDNF), a molecule that strengthens connections between brain cells and supports learning, says the neurologist David Perlmutter, MD, who was not involved with the latest study.

Exercise helps build connections between neurons, which deepens and strengthens brain networks, Franssen says.

Physical activity also improves metabolism, which improves insulin sensitivity, helping blood sugar regulation and giving the brain a “more stable and reliable supply of fuel,” Dr. Perlmutter says.

“This is critically important because the brain is an energy-intensive organ, consuming roughly 20 percent of the body’s energy despite representing only a small fraction of body weight,” he adds.

The Research Has Limitations

Voss says researchers were careful to “exclude signals that contained epileptic activity. However, of course, we can’t statistically control for the accumulated effects of having epilepsy on the brain.”

The exercise-brain ripple patterns observed in the current study also closely match those observed in healthy adults using noninvasive brain imaging, such as MRI, she added.

“That convergence across very different methods is one of the strongest indicators that the effects are not specific to epilepsy, but reflect a more general human brain response to exercise,” Voss said.

Researchers also didn’t directly test memory performance, Voss notes. “While hippocampal ripples are strongly linked to memory processing in decades of neuroscience research, the next step will be to measure how exercise-related changes in ripples relate to memory performance in the same individuals.”

Future studies should also compare exercise with other everyday activities, such as sitting quietly or light movement, to determine how specific these effects are to aerobic exercise at the intensity that was studied, she says.

Satisfy Your Brain’s Exercise Craving

It’s never too early or too late to start exercising for brain health, Franssen says.

People of any age, from grade-school children to people in their nineties, can benefit from increased physical activity, Perlmutter says. “My recommendation is to consider taking advantage of the connection between physical activity and brain health across the entire range of human aging.”

Any type of exercise is great, Franssen says, but especially “repetitive behaviors,” like swimming, jogging, and walking.

“Sometimes we let the hugeness of putting in a huge fitness routine get in our way,” she says. “Having a little exercise snack every so often is also very important to improving cognition.”

Fitness

Higher Fitness Levels Amplify Brain Benefits After Exercise, Study Finds

Published

23 hours ago

March 10, 2026

Press Room

Higher Fitness Levels Amplify Brain Benefits After Exercise, Study Finds

Increasing our level of physical fitness leads to a bigger release of brain-boosting proteins following one session of exercise, a new study led by a UCL researcher has found.

The study, published in Brain Research, took a group of inactive unfit participants through a 12-week training programme of cycling three times per week and made them fitter. Researchers found as their fitness increased, so did the amount of brain-derived neurotrophic factor (BDNF) released following exercise, resulting in improved brain function.

Just 15 minutes of moderate to vigorous aerobic exercise releases BDNF, a brain protein which is known to support the formation of new neurons and new synapses (connections between brain cells), and maintains the health of existing neurons. This is the first study to show that for unfit people, just 12 weeks of consistent training can boost the brain’s response to a single 15-minute workout.

The study, led by Dr Flaminia Ronca (UCL Surgery & Interventional Science, and the Institute of Sport, Exercise and Health), involved 30 participants – 23 male and seven female – taking part in the 12-week programme. To assess fitness levels throughout the programme, participants completed VO2max tests every six weeks, which measures the maximum rate of oxygen your body can consume and use during intense exercise.

BDNF levels were measured pre- and post-VO2max testing, alongside a series of cognitive and memory tests, while also measuring changes in brain activity in the prefrontal cortex – where executive functions such as decision-making, emotion regulation, attention and impulsivity are controlled.

By the final week of the trial, results showed that baseline levels of BDNF did not change, but participants did show a larger spike of BDNF following intense exercise, compared to how their brains responded to intense exercise before the 12-week programme. This was linked to improvements in VO2max (aerobic fitness).

Higher overall BDNF levels and stronger exercise-induced increases were also associated with changes in activity across key areas of the prefrontal cortex during attention and inhibition tasks, though not during memory tasks.

Overall, the results showed that increasing physical fitness can enhance the brain’s ability to produce BDNF in response to acute bouts of exercise, which can have a strong positive influence on neural activity.

Lead author Dr Flaminia Ronca said: “We’ve known for a while that exercise is good for our brain, but the mechanisms through which this occurs are still being disentangled. The most exciting finding from our study is that if we become fitter, our brains benefit even more from a single session of exercise, and this can change in only six weeks.”

Notes to editors:

For more information or to speak to the researchers involved, please contact: Tom Cramp, UCL Media Relations , T: +447586 711698, E: [email protected]

The research paper: ‘BDNF relates to prefrontal cortex activity in the context of physical exercise’, Flaminia Ronca, Cian Xu, Ellen Kong, Dennis Chan, Antonia Hamilton, Giampietro Schiavo, Ilias Tachtsidis, Paola Pinti, Benjamin Tari, Tom Gurney, Paul W. Burgess, is published in Brain Research, March 2026,

About UCL (University College London)

UCL is a diverse global community of world-class academics, students, industry links, external partners, and alumni. Our powerful collective of individuals and institutions work together to explore new possibilities.

Since 1826, we have championed independent thought by attracting and nurturing the world’s best minds. Our community of more than 50,000 students from 150 countries and over 16,000 staff pursues academic excellence, breaks boundaries and makes a positive impact on real world problems.

We are consistently ranked among the top 10 universities in the world and are one of only a handful of institutions rated as having the strongest academic reputation and the broadest research impact.

We have a progressive and integrated approach to our teaching and research – championing innovation, creativity and cross-disciplinary working. We teach our students how to think, not what to think, and see them as partners, collaborators and contributors.

For 200 years, we are proud to have opened higher education to students from a wide range of backgrounds and to change the way we create and share knowledge.

We were the first in England to welcome women to university education and that courageous attitude and disruptive spirit is still alive today. We are UCL.

www.ucl.ac.uk | Read news at www.ucl.ac.uk/news/ | Follow UCL News on Bluesky and LinkedIn

Journal

Brain Research

DOI

10.1016/j.brainres.2026.150253

Method of Research

Experimental study

Subject of Research

People

Article Title

BDNF relates to prefrontal cortex activity in the context of physical exercise

Article Publication Date

4-Mar-2026

Media Contact

Tom Cramp

University College London

[email protected]

Journal
Brain Research
DOI
10.1016/j.brainres.2026.150253

Journal

Brain Research

DOI

10.1016/j.brainres.2026.150253

Method of Research

Experimental study

Subject of Research

People

Article Title

BDNF relates to prefrontal cortex activity in the context of physical exercise

Article Publication Date

4-Mar-2026

Tags
/Health and medicine/Human health/Physical exercise

bu içeriği en az 2000 kelime olacak şekilde ve alt başlıklar ve madde içermiyecek şekilde ünlü bir science magazine için İngilizce olarak yeniden yaz. Teknik açıklamalar içersin ve viral olacak şekilde İngilizce yaz. Haber dışında başka bir şey içermesin. Haber içerisinde en az 12 paragraf ve her bir paragrafta da en az 50 kelime olsun. Cevapta sadece haber olsun. Ayrıca haberi yazdıktan sonra içerikten yararlanarak aşağıdaki başlıkların bilgisi var ise haberin altında doldur. Eğer yoksa bilgisi ilgili kısmı yazma.:
Subject of Research:
Article Title:
News Publication Date:
Web References:
References:
Image Credits:

Keywords

Tags: 12-week cycling training program benefitsbrain plasticity and physical fitnessbrain-derived neurotrophic factor after exerciseeffects of aerobic exercise on BDNFexercise and neuron healthexercise-induced neurogenesisfitness level impact on brain proteinsfitness training for cognitive improvementimproving brain function through fitnessmoderate to vigorous aerobic exercise effectsphysical fitness and brain healthVO2max and brain function correlation

Fitness

Exercise Bikes With Zero Monthly Subscriptions: Home Fitness Range Announced

Published

1 day ago

March 9, 2026

Press Room

Exercise Bikes With Zero Monthly Subscriptions: Home Fitness Range Announced

SOLE Fitness announces new additions to its home exercise bike range, with models including built-in screens, resistance systems, and notably, zero monthly subscription fees.

Salt Lake City, United States, March 9, 2026 — SOLE Fitness has announced a new range of home exercise bikes aligning with its policy against mandatory monthly subscription fees – addressing a growing concern among cost-conscious fitness enthusiasts.

For more information, visit: https://www.soletreadmills.com/collections/bikes

The announcement comes as subscription fatigue intensifies across the home fitness market – where hidden costs of ongoing memberships have become a significant pain point for buyers. Many consumers now actively seek alternatives that deliver premium features without the financial burden of perpetual fees – and SOLE Fitness offers its range in direct response.

Technical capabilities across the range support the no-subscription experience through innovative design and robust hardware. For instance, SOLE Fitness cites the SB1200 exercise bike as a suitable option for its 10-inch touchscreen – including preloaded entertainment applications.

SOLE’s team notes that this particular model also incorporates 100 levels of adjustable magnetic resistance, offering a broad spectrum of intensity for diverse workout preferences. A 35-pound flywheel contributes to smooth, consistent pedaling motion, while the durable steel frame supports users up to 300 pounds.

Elsewhere in the range, SOLE Fitness offers options across recumbent, upright, and indoor cycling styles to accommodate different fitness goals and space constraints.

The LCR Recumbent Bike is an example of a comfortable seated design with back support, ideal for low-impact cardio sessions, coming with 40 levels of magnetic resistance. The B94 Upright Bike, meanwhile, delivers a traditional bike posture with 20 levels of resistance, suited for users seeking straightforward training without advanced touchscreen features.

Central to the value proposition is the SOLE+ App, which provides zero-cost online fitness classes to customers who own SOLE equipment. The app offers hundreds of home gym video tutorials ranging from basic to advanced routines – standing in contrast to platforms that charge separately for similar content.

As explained by SOLE Fitness, its overall range is engineered for smooth, silent rides through magnetic resistance systems, sturdy steel frames, and precision components that deliver a premium indoor cycling experience. Magnetic resistance eliminates the wear and noise associated with friction pads, while the structural integrity of the frames ensures stability during high-intensity intervals.

“Each treadmill is crafted to provide an unparalleled exercise experience, featuring robust motors, intuitive controls, and cushioned running surfaces for maximum impact absorption,” says a company representative.

Moreover, since the company’s product portfolio is designed to offer entry points at various price levels, customers have readily available access to select models that align with their own budget and training preferences.

Interested parties can browse the full selection at: https://www.soletreadmills.com/

Contact Info:
Name: Inquiries
Email: Send Email
Organization: SOLE Fitness
Address: 56 Exchange Pl., Salt Lake City, UT 84111, United States
Website: https://www.soletreadmills.com/

Release ID: 89185487

If you encounter any issues, discrepancies, or concerns regarding the content provided in this press release, or if there is a need for a press release takedown, we urge you to notify us without delay at error@releasecontact.com (it is important to note that this email is the authorized channel for such matters, sending multiple emails to multiple addresses does not necessarily help expedite your request). Our expert team will be available to promptly respond within 8 hours – ensuring swift resolution of identified issues or offering guidance on removal procedures. Delivering accurate and reliable information is fundamental to our mission.