7 Winter Workout Tips for Cold Weather Exercise

In winter, your daily brisk walk can quickly turn from “feel the burn” to “feel the brrrrr” as temperatures plummet. But don’t let a little cold stop you from doing winter workouts! Cold weather exercises may actually help you lose weight faster.

According to AccuWeather, “Regardless of exercise, studies have shown that being outside in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning beige or brown fat.” They explain that brown fat burns calories to generate heat and keep you warm. So try to get outside this winter, even just for some fresh air and a brisk walk!

The hardest part of winter workouts is the first few minutes you spend out in the cold. It’s like jumping into an unheated pool in early summer, before the sun has done its magic. You’re cold for a little while but as you move around, you literally get warmed up.

Of course, there are ways to exercise smartly and safely that will make your winter workouts pure enjoyment. Here are seven fitness tips to follow.

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1. Wear layers.

You may want to put on that puffy down coat to handle the plunge into the cold, but you’re going to want to leave it by the roadside in short order. Outdoor winter workouts going to generate a lot of heat, so you’ll feel much warmer than the thermometer would have you think. You’re going to sweat and when that sweat evaporates, you’re going to feel colder again, says Mayo Clinic. That’s why they recommend a series of layers that you can easily remove and add will take care of that. Start with a base layer made of polypropylene which will wick sweat away from your body. (Cotton does just the opposite.) Add a jacket that’s made of wool or fleece, then an outer waterproof layer that’s breathable, so you aren’t trapping sweat inside. Experiment to see what combo works best for you.

2. Protect your extremities.

Unfortunately, exercise doesn’t generate much heat for your head, ears, hands or feet. According to Harvard Health Publishing, it’s all concentrated in your core. Mayo Clinic recommends a headband to protect your ears, a hat for your head, gloves for your hands and warm socks for your feet. Think layers for gloves, too. Start with a thin sweat-wicking polypropylene glove covered by wool or fleece gloves or mitten that you can pull off and on. If it’s really cold, wear thermal socks on your feet and consider a ski mask, scarf or balaclava for your face and head.

3. Get colorful.

Consider wearing bright colored outerwear or reflective gear. It’s not only cold in the winter, it can be pretty dark. You want motorists, cyclists and winter sports enthusiasts on the same trail to be able to see you.

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4. Apply sunscreen.

It’s not just to protect you from the hot rays of summer sun. The winter sun can burn you too, particularly if there’s snow on the ground which reflects the sun’s UV rays.

5. Stay hydrated.

According to Nutritional Needs In Cold And In High-Altitude Environments, military studies of soldiers in arctic climates have found that you can lose as much if not more body fluid in cold weather as in hot. For one thing, cold weather exercising can make you sweat which can lead to fluid loss. You also lose fluid when you’re breathing. Plus, you’re more likely to not replace the fluid you’re losing when you exercise in the cold because you don’t feel the same thirst sensation you do when it’s warmer. Keep a water bottle with you and drink even if you don’t feel thirsty.

6. Keep an eye on the temp.

You can risk frostbite if the temperature drops to low or if the wind chill makes it feel that cold. “At wind chill levels below minus 18 F (minus 28 C), frostbite can occur on exposed skin in 30 minutes or less,” according to experts at Mayo Clinic. Likewise, hypothermia—an abnormally low body temperature—is also a risk. The symptoms of hypothermia include exhaustion, shivering, fumbling hands, confusion, memory loss and slurred speech, says the Centers for Disease Control and Prevention. It can occur when temperatures are very low, but also if it’s warmer (above 40 F) but you’re chilled from rain, snow or sweat. Hypothermia is a medical emergency.

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7. Warm up your muscles.

Cold weather plus cold muscles is a recipe for injury. Static stretching should be avoided. You want to do some simple, dynamic stretches and moves that wake up your joints and get your blood flowing. Do a few arm swings and circles, high steps or lunges before you start out, says experts at Harvard Health Publishing.

Pair your winter workouts with a convenient meal delivery service! Get started with Nutrisystem today >

The post 7 Winter Workout Tips for Cold Weather Exercise appeared first on The Leaf.

Frequently Asked Questions

Is African Mango Oil Safe to Use during Pregnancy?

Yes, African Mango Extract is safe to be used during pregnancy. It is safe to use by pregnant women who used it before.

If you are pregnant, it is a good idea to consult your doctor before taking this product.

Is there a natural alternative to prescription drugs that suppress appetite such as phentermine or oxycodone?

The best choice for people looking to lose weight is green tea extract. Green tea extract has caffeine that stimulates metabolism. Also, epigallocatechin gallate(EGCG) helps reduce fat by stimulating thermogenesis.

Green tea contains antioxidants, which fight free radicals and protect against damage due to stress and oxidation.

It is important to remember that green tea doesn't cause weight loss. Green tea simply improves your body's ability to burn calories.

Yes, green Tea can aid in weight loss. But, it won't help you lose weight unless your diet is controlled in calories.

Another option is to supplement with L-Carnitine. L-Carnitine is an amino acid that increases energy and promotes muscle growth. This amino acid does not curb your appetite, so it is important to eat regular meals.

What is African Mango Extract and how can it help you?

Vitamin C is found in high amounts, which can boost immunity. This makes it ideal to those who are more susceptible to the flu and colds.

The antioxidants found in African mango extract help to reduce free radicals. This lowers your risk of developing heart disease or cancer.

Vitamins A & B6 are found in African Mango, which supports healthy hair growth.

African Mango active components provide a great supplement that will keep it looking young and feeling great.

How to Get African Mango Extract

It is easy to take mango extract. Simply cut open a fresh ripe mandarin and scoop out the flesh to a blender container. Blend until smooth.

If you need a cleaner pulp, it is possible to strain it. Store in a cool dark place.

You can freeze the pulp for future use. The pulp can be frozen so that you don't have a second batch to purchase when mango season returns.

What natural product works best for weight loss?

Regular exercise and a reduced intake of food is the best way to lose weight. Exercise alone will not make you lose weight. This is because food is vital for our bodies to function properly. This means that if we eat too much, we are more likely to gain weight. However, it's also possible to lose weight if you don't eat enough.

When selecting the best foods to help you lose weight, it is essential that you select foods with high nutritional value and low calories. These foods include fruits, vegetables whole grains, lean and fish meats, seafood, nuts, seeds, and legumes.

Can I eat carbs while following the Ketogenic Diet?

Yes, you can eat carbohydrates while on the Ketogenic Diet. But, limit them to a very small amount. Focus instead on high-fiber vegetables like broccoli, cauliflower and Brussels sprouts, as well as celery, tomatoes, onions and celery. These vegetables will not only fill you up, but also provide nutrition.

A good diet should include plenty of nuts, seeds and avocados. These foods have high amounts of saturated fats. They are vital for ketosis.

Can I lose weight by just drinking smoothies?

Smoothies contain lots of vitamins, nutrients, fiber and vitamins to help you stay slim.

They are also low-calorie and contain very few fats. They can be used as a snack, breakfast, or lunch. Although they can be enjoyed anytime of the day, it is best to eat them fresh out of your blender.

Smoothies are quick and easy to make. All you need are fruit, milk, water, and ice. Add nuts, seeds or flaxseed oil to make it even more delicious. Your choice! Get yourself a smoothie maker today if you want to try this diet.

You may be surprised how quickly your body will begin to burn more calories than usual. And with the right combination of ingredients, you could even start to see results in as little as 4 weeks.

The best natural food weight loss products are what you are looking at. This article reviews the top-rated natural weight reduction supplements available on Amazon.

Statistics

• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
• Nature's Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry - 40% Polysaccharides - 60 Vegetable Capsules (amazon.com)

External Links

fda.gov

• Information for consumers on Dietary Supplements - FDA
  
• FDA
  

webmd.com

• African Mango: What you need to know about Irvingia Gabonesis
  
• Goji Berries: Side Effects and Health Benefits
  

ods.od.nih.gov

• Office of Dietary Supplements - Ephedra
  
• Dietary Supplements for Weight Loss - Health Professional Fact Sheet
  

pubmed.ncbi.nlm.nih.gov

• A national survey of Americans' use of dietary supplements to lose weight - PubMed
  
• African mango (IGOB131). This proprietary seed extract from Irvingia gibonensis has been found to be effective at reducing bodyweight, and improving metabolic rates in overweight people. PubMed
  

How To

3 Popular Weight Loss Pills and Supplements Reviewed

Weight loss pills and supplements are becoming increasingly popular among people who want to lose weight. Many products are available making it difficult to choose one. This article discusses some of the most popular weight loss and supplement products currently on offer.

Healthy eating and exercise are two of the most effective ways to lose weight. These methods are not always enough. Sometimes you just don’t feel like exercising and healthy food is not readily available. These are why weight loss supplements and pills are so popular. They aid in quickly losing extra pounds.

There are many weight loss products and supplements out there. Here's our list. We've reviewed each one, checked out customer reviews, and then compared their effectiveness with others. The three best products are listed below because they have been recommended by customers. To learn more, you can read our complete review of the three products.

1. PhenQ - PhenQ is a great choice for improving energy levels and boosting metabolism. This product contains ingredients such as L-Carnitine Fumarate, Green Coffee Extract, Caffeine Anhydrous, Chromium Picolinate, Mucuna Pruriens Seed Powder, and Nettle Root Extract. It works faster than traditional diets to help you lose fat and will work well for anyone looking for a quick slimming down.
2. Hoodia Gordonii Plus Hoodia Gordonii Plus is another great weight loss supplement. It has powerful nutrients like Garcinia Cylvestre Fruit Extract, Gymnema Sylvestre Leave Extract, Bitter Melon extract, Chromium Picolinates and Raspberry Ketone Fat Burners. This supplement can increase metabolic rate, reduce hunger pangs, increase energy levels, improve your overall mood, and lower your appetite.
3. Hydroxycut: Hydroxycut is an allnatural weight loss supplement that has helped thousands of people lose weight every year since 2004. It comprises 100% natural ingredients, including green tea extract, chromium picolinate, caffeine, and yohimbine HCL. While it is not as effective as the other products in this list, it does have a low number of side effects.

Other benefits include

• Energy Boosting- Many diet pills offer a temporary energy booster. This can lead to increased cravings for junk foods and sweets. Hydroxycut isn't likely to cause any crash or jitters.
• Blood Sugar Balance: Diet pills can affect blood sugar balance. Hydroxycut is a great way to lower your blood sugar.
• Increased Metabolism – It's not a secret that diet pills can boost your metabolism. Most diet pills increase your resting metabolic Rate (RMR), which is approximately 5%-10%. Hydroxycut raises your RMR even further, boosting metabolism by 15%-25%.
• Better Sleep – We all know how crucial sleep is in losing weight. By reducing anxiety and stress, diet pills can help you sleep easier.

The best part? These benefits are without side effects.

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