Connect with us

Fitness

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

Published

on

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.

Advertisement

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.

Advertisement

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.

Advertisement

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.

Therma-FIT One High-Waisted 7/8 Leggings
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.)

Classic Fleece Double-Layer Neck Warmer
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.

Advertisement

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.

Headshot of Olivia Luppino

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. 

Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Fitness

Should you use a treadmill or stair climber? Fitness experts reveal pros and cons

Published

on

Should you use a treadmill or stair climber? Fitness experts reveal pros and cons

If you’re looking for a challenging, calorie-burning, engaging workout, should you use a treadmill or a stair climber? Either one is can be a good option, fitness experts say, but they’re not always right for everyone.

There are actually two types of stair climbing machines you might find in a gym, Chris Barucci, a physical therapist and certified strength and condition specialist at the Boston University Physical Therapy Center, tells TODAY.com.

When using the first variation, sometimes called a stepper, your feet stay in place on pedals that go up and down as you step. But when using the second type of machine, colloquially referred to by the brand name StairMaster, your feet leave the machine briefly while climbing a never-ending staircase. This type of machine is also sometimes called a stair mill, Barucci says.

That’s why, while you can get a great workout on either a stair climber or a treadmill, using a stair climber is generally more strenuous, Dr. Jeanne Doperak, a primary care sports medicine physician and associate professor at the University of Pittsburgh School of Medicine, tells TODAY.com. But that also means it can be riskier than using a treadmill — especially for your knees, she says.

Here’s how to choose which machine is best for your goals.

Advertisement

Does a treadmill or stair climber give you a better workout?

Both a treadmill and stair climber can get your heart rate up, burn calories and work your lower body muscles.

But they impact the body a little differently, Barucci says.

When walking on a treadmill, people typically hit the tread in a “heel-to-toe pattern” and work the hamstring muscles on the back of the thigh, he explains. Whereas on a stair climber, “the pressure is mostly on the forefoot and mid-foot, which loads the lower leg, quad and hip muscles more,” Barucci adds.

Plus, the fact that a stair climber requires you to stay upright while stepping adds a balance challenge that engages your core muscles, TODAY.com explained previously.

With both cardio and strengthening components, a stair climber is generally going to be a more intense workout than a treadmill, Doperak says. That’s especially true if you’re comparing a stair climber to walking on a treadmill.

Advertisement

If you have a relatively high fitness level to begin with and are looking for the most efficient workout machine, a stair climber will likely be a better option.

But, the experts say, not everyone needs that. “In the right pace and the right population, (a stair climber) is a great workout,” she says. And the “vast majority of people will find that they can get as good a workout on some of the other apparatuses,” Doperak adds.

You can up the intensity on a treadmill by increasing the incline or speed, for instance, Barucci says. And you can build lower body strength with a dedicated strength-training routine in addition to using a cardio machine, Doperak says.

“Doing a cardiovascular workout and then having a separate strength workout that really is tailored to where you are in your fitness plan probably is the safest (option),” Doperak says.

Does a treadmill or stair climber have more impact on the body?

Climbing stairs is “one of the hardest things that we do on a daily basis as human beings,” Doperak says. When going up and down stairs, you’re putting “anywhere between three to seven times your body weight on your knee,” she adds. And stairs only become more challenging as we age.

Advertisement

For that reason, a stair climber inherently places more impact on the body — especially the knees — than a treadmill.

That also puts you more at risk for an injury to the knee when using a stair climber, Doperak says. “If we load the knee constantly with a motion that’s putting more stress on it, we get more cartilage wear,” she explains. And in the case of stairs, “people will get early wear and tear behind their kneecap,” she says.

To be fair, a treadmill can pose the same risks at a high enough incline. But Doperak is “often hesitant to recommend the stair climber as opposed to other things,” she says, “simply because I do think it puts many people at risk of having these knee issues.”

Should you use a treadmill or stair climber?

A stair climber is a great option for those who want to train for activities like hiking and climbing, Barucci says.

It can also be helpful for those who are just a little bored with their usual cardio workouts in the gym. “Because of the challenge the user faces needing to keep up with the staircase, it’s very difficult to not be focused on the activity while doing it,” Barucci says, “particularly if the speed is relatively fast.”

Advertisement

Additionally, stair climbers are particularly demanding on the quads and calf muscles, Barucci adds, so it can be a good option for people looking to work on those muscles.

But a stair climber isn’t necessarily a good option for beginners. “If the most you’re doing is a walk around the neighborhood, it feels like a big jump to a half an hour on the StairMaster,” Doperak says. She also cautions against using a stair climber if you have certain health concerns, particularly pain in the front of the knee.

A treadmill is ideal for those who want to continue their walking or running indoors, as TODAY.com explained previously. It’s also perfect for folks looking to build up their walking endurance before a big trip, for example.

Of course, there is also value in variety, Doperak says, adding that even stair climber enthusiasts probably shouldn’t use that machine every single day.

Whether you’re using a treadmill or stair climber, Barucci recommends starting with a time, speed and incline or resistance level that leave “plenty of safety margin.” Basically, start with what you feel comfortable with and increase those settings gradually.

Advertisement
Continue Reading

Fitness

Sanam Teri Kasam actor mawra hocane swears by this exercise | – The Times of India

Published

on

Sanam Teri Kasam actor mawra hocane swears by this exercise | – The Times of India

Sanam Teri Kasam actor Mawra Hocane marries Ameer Gilani. Mawra Hocane’s fans rejoiced after the actor dropped her wedding pics on social media. The actor who has a huge fan base in India for Sanam Teri Kasam, has an impressive fitness routine.
Meanwhile, Sanam Teri Kasam is set to return to cinemas on February 7.

Mawra’s love for Pilates

“Just on a random day I decided that it is not okay to carry the baggage of 25 years of my life on my shoulders every-day. Whether good or bad, I had to unwind , slow down , let go & most importantly, Address!!,” she had posted on social media.
“I chose Pilates this year more than ever in order to spend more time with myself & to understand every inch of my body & how well or unwell it may be. You could choose early morning walks , yoga or mere 15 minutes of breathing & being with yourself,” Mawra added.

“I highly recommend that each one of you must care for their well-being. The process can be your own, I chose Pilates this year more than ever in order to spend more time with myself & to understand every inch of my body & how well or unwell it may be. You could choose early morning walks , yoga or mere 15 minutes of breathing & being with yourself,” she left a note for her fans.

Pilates is a low impact workout

Advertisement

Pilates is a low-impact exercise method that focuses on core strength, flexibility, posture, and overall body awareness. It is a highly effective workout that benefits people of all fitness levels and body types.
Pilates can be performed on a mat or with specialized equipment like the Reformer. The exercises involve slow, controlled movements combined with deep breathing.
You can do Pilates to correct your posture, flexibility, balance, and strength. It targets deep abdominal muscles for stability. Its gentle movements make it suitable for all age groups.
Pilates is an excellent workout that enhances strength, flexibility, and posture while being adaptable to all fitness levels. Whether you are a beginner or an athlete, Pilates can help you achieve a toned and balanced body.

Mawra Hocane marries Ameer Gilani

Sanam Teri Kasam fame Mawra Hocane has finally found love in her co-star Ameer Gilani and married him in a dreamy Pakistani wedding. Here’s everything you need to know about the man of Saru’s dreams!

Continue Reading

Fitness

Lunges, squats and holds for stronger tendons and ligaments

Published

on

Lunges, squats and holds for stronger tendons and ligaments
(SACRAMENTO)

UC Davis Health molecular exercise physiologist Keith Baar specializes in sports medicine. He studies the effects of exercise on bone, muscle and tendon health.

In this Q&A, he discusses how intensive exercising after injury or when overweight can cause damage to ligaments and tendons. He also talks about the importance of integrating isometric or static exercises into our fitness routines.

Baar is a professor in the Departments of Neurobiology, Physiology and Behavior and Physiology and Membrane Biology.

Isometric or static exercises can enhance skeletal health.

Many people who are overweight may find it hard to start exercising. Why is this, according to your research?

People who have type 2 diabetes, and in many cases are overweight or obese, have metabolic problems. Society always says that if these people just ate better and exercised more, they would be fine. But data from Denmark shows that if they aggressively start exercising, they will actually rupture tendons. In fact, they are three times more likely to develop tendon problems if they do this, than if they were to decrease their weight slowly and then gradually increase their activity. Our research is starting to explain why.

Advertisement

People with kidney disease, are older, on bad diets, or are overweight or obese make less collagen. Yet, we’re telling them all to go out and exercise more. But that is putting them at a pretty big risk for catastrophic injuries to their tendons. If they do get a serious tendon or ligament injury, this increases their risk for heart attacks and further metabolic diseases.

An overweight individual cycling in a gym.
Aggressive exercising for people who are overweight or recovering from injuries might cause joint damage.

What is a safe way for people recovering from injuries or who are overweight to exercise?

Classically, most people think about running, walking and rhythmic exercises that are associated with impact forces on the ground. Those impact forces are basically absorbed by our tendons, cartilage and bones. If we go out and start running when we are not in the best shape, there is a greater risk that we will cause injuries to these tissues, even if we are not overweight.

For example, our data have shown that when a person who has had a leg in a cast for a while goes back to exercising and normal activities, the leg that was not in a cast gets stronger and better, and the previously casted leg does not improve nearly as much — about threefold less. We think that is a really big issue for how people recover after any injury.

If we’re going to start exercising, we can’t only go out and run or walk. Instead, our research shows that when we add long isometric holds, the tissues, like our tendons and muscles, improve better. Adding these exercises helps build muscular strength and endurance.

Watch Videovideo iconDr. Keith Baar doing a squat
Sports medicine expert Keith Baar shows three isometric exercises suitable for all ages and fitness levels

What are isometric exercises?

Isometric or static exercises are moves that involve contracting or tightening the muscles without changing their length. They are positions that hold the body or limbs in a fixed position for a period of time. They include planks, squats, lunges and many more positions.

We hear about walking 10,000 steps a day. Is there a golden number for how many times per week to do isometric exercises?

It is totally fine for people to go out and get their steps. When they finish their steps, we would have them do a couple of simple movements, like holding a lunge for 10-30 seconds. To do this, they simply put one foot in front of the other. Then, they bend down so their back knee is just above the ground. That’s a great movement because it will strengthen the Achilles tendon on one leg and the patellar and the quadriceps on the other leg. We would do that kind of exercise at the end of our walk or run or whatever best fits into the person’s routine.

And then you do two or three different moves like that. You hold them for 10-30 seconds each. That’s all you need to do to keep those tissues healthier in the long run.

Advertisement
Two individuals performing a lunge on top of a building.
Lunges can help strengthen the tendons and joints.

In another study, we worked with a professional rock climber who helped us get over 500 people to participate in training using a hangboard. A hangboard or a fingerboard is a training tool to increase hand and finger strength. The study showed that when they do these 10-second isometric holds, where people put only part of their body weight on their fingers, their tendons get this long low-intensity isometric that actually increases the strength of those tendons as much as if they were to lift or hold as heavy a weight as possible.

What you want to do is add in those low-intensity, longer-hold isometrics (especially for the legs) to your walking, running or pickleball exercise. The two types of exercise have an additive effect that keeps you healthy and actually makes you stronger.

Related Readings:

Intermittent fasting, balanced or a keto diet? Food for thought

Study shows that keto diet boosts size and strength of aging muscles, improves brain health

Saturated fatty acids negatively affect musculoskeletal tissues in vitro and in vivo

Advertisement

Effects of Different Loading Programs on Finger Strength in Rock Climbers

Continue Reading
Advertisement

Trending