{"id":28580,"date":"2021-12-13T14:58:49","date_gmt":"2021-12-13T19:58:49","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=28580"},"modified":"2022-01-10T10:53:08","modified_gmt":"2022-01-10T15:53:08","slug":"myths-about-outdoor-winter-workouts","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/myths-about-outdoor-winter-workouts\/","title":{"rendered":"6 Myths About Outdoor Winter Workouts"},"content":{"rendered":"<p class=\"p1\">If you live in a temperate climate, outdoor winter workouts are something you either loathe or love. For some, the chill sets into motion an entire season of indoor-only workouts. For others, the brisk air is a refreshing and welcome change.<\/p>\n<p class=\"p1\">If you identify with the latter, there are some specific tips to keep in mind to ensure a safe and productive workout.\u00a0Here, fitness professionals debunk common myths about outdoor winter workouts and share their best advice for sweating it out in the cold.<\/p>\n<h2 class=\"p1\"><b>Myth 1: You Have Better Endurance In The Cold<\/b><\/h2>\n<p class=\"p3\">Despite some buzz around cold-weather workouts being a plus for your endurance, that<span class=\"s1\">\u2019<\/span>s not exactly the case. <span class=\"s1\">\u201c<\/span>You <em>can<\/em> regulate your body temperature more easily and sustain activity more comfortably for longer when you&#8217;re not overheating and trying to cool the body down,\u201d explains <span class=\"s2\">Juliet Root, C.P.T., a trainer with <a href=\"https:\/\/www.onyx.fit\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Onyx<\/span><\/a><\/span>. <span class=\"s4\">However, <\/span>your glycogen (a.k.a. stored carb) stores deplete at a faster rate when you work out in colder conditions, which isn<span class=\"s1\">\u2019<\/span>t good news for your endurance, says <a href=\"https:\/\/www.instagram.com\/e2gperformance\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">Evan Williams<\/span><\/a><span class=\"s4\">, <\/span>C.S.C.S., C.P.T., founder of <a href=\"https:\/\/www.e2gperformance.com\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">E2G Performance<\/span><\/a>. This is especially true if you<span class=\"s1\">\u2019<\/span>re working at higher intensities, in which case you<span class=\"Apple-converted-space\">\u00a0<\/span>rely heavily on stored carbs for fuel.<\/p>\n<p class=\"p3\">One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5390419\/\" target=\"_blank\" rel=\"noopener\"><span class=\"s3\">2016 study<\/span><\/a> concluded that <span class=\"s1\">\u201c<\/span>physiological responses and endurance exercise capacity are impaired under cool or hot conditions compared with moderate conditions, suggesting that environmental temperature conditions play an important role for exercise performance.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p>Bottom line: Don&#8217;t choose the coldest day of the year to try and beat your long-distance PR.<\/p>\n<p><b>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/winter-activities-that-burn-calories\/\" target=\"_blank\" rel=\"noopener\">5 Winter Activities That Double As Workouts-In-Disguise<\/a><\/b><\/p>\n<h2 class=\"p1\"><b>Myth 2: Warm Cotton Layers Are Optimal<\/b><\/h2>\n<p class=\"p7\">Having a decent workout in the cold requires the proper apparel, both in terms of material and how you layer up. <span class=\"s1\">\u201c<\/span>Typically, three layers of clothing is optimal for exercise in colder weather,\u201d says <span class=\"s2\">Daniel Cooper, M.S., <a href=\"https:\/\/www.trainerize.com\/\"><span class=\"s8\">Trainerize coach<\/span><\/a> and exercise physiologist for <a href=\"https:\/\/moverightep.com\/\"><span class=\"s8\">Move Right EP<\/span><\/a><\/span>. &#8220;These layers of clothing should draw moisture away from your skin and keep them dry throughout your workout.\u201d<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p7\">This whole moisture thing is exactly what makes cotton a <em>less than ideal<\/em> choice this time of year. <span class=\"s1\">\u201c<\/span>Cotton activewear doesn<span class=\"s1\">\u2019<\/span>t pull sweat away from the skin, which can lead to the clothing becoming heavier and uncomfortable as your workout goes on,\u201d Cooper says.<\/p>\n<p class=\"p7\">Instead, opt for fabrics like polypropylene, polyester, or wool when heading out for a winter wonderland sweat. <span class=\"s1\">\u201c<\/span>These materials have wicking properties to keep moisture (sweat) away from your skin so you stay dry throughout your workout,\u201d he explains.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<h2 class=\"p1\"><strong>Myth 3: You don<span class=\"s1\">\u2019t<\/span>\u00a0need to Wear SPF<\/strong><\/h2>\n<p class=\"p1\">Repeat after us: You should <i>always<\/i> <a href=\"https:\/\/www.vitaminshoppe.com\/c\/natural-beauty-skin\/skin-care\/sun-insect-protection\" target=\"_blank\" rel=\"noopener\">protect your skin against the sun<\/a>\u2014even if you<span class=\"s1\">\u2019<\/span>re jogging through the snow and not a sandy beach.<\/p>\n<p class=\"p1\">In fact, any snow on the ground actually reflects sunlight, amplifying the impacts of its rays a lot more than you<span class=\"s1\">\u2019<\/span>d expect, notes <span class=\"s2\">Chris Edwards, C.P.T, <a href=\"https:\/\/www.trainerize.com\/\"><span class=\"s3\">Trainerize<\/span><\/a> coach and owner of <a href=\"https:\/\/champcity.com\/\"><span class=\"s3\">Champ City Holistic Fitness<\/span><\/a><\/span>. <span class=\"s1\">\u201c<\/span>Many people recommend SPF 30 or higher, but my go-to is always 50,\u201d he says.<\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/winter-skin-care\/\" target=\"_blank\" rel=\"noopener\">7 Winter Skin-Care Musts For Locking In Moisture<\/a><\/strong><\/p>\n<p class=\"p1\">He particularly loves a sunscreen that offers some added moisture for the colder, drier weather of wintertime.<\/p>\n<h2 class=\"p1\"><b>Myth 4: You Can Leave Behind the<\/b><b>\u00a0Hat and Gloves<\/b><\/h2>\n<p class=\"p1\">Even if you know you<span class=\"s1\">\u2019<\/span>re going to get hot and sweaty when moving your body out in the cold, you still need to make sure you cover up. <span class=\"s1\">\u201c<\/span>When we exercise in cold weather, our body prioritizes blood flow to our core and organs to keep them warm and functioning,\u201d says trainer Kristie Alicea, C.P.T., co-founder of the <a href=\"https:\/\/abcfitcollective.com\/\"><span class=\"s3\">ABC Fit Collective<\/span><\/a>. This means your limbs and extremities get less blood flow, putting them on the fast track to getting <i>really<\/i> cold.<span class=\"Apple-converted-space\">\u00a0<\/span><span class=\"s1\">\u201c<\/span>Wear a hat that covers your ears, gloves, warm socks, and waterproof shoes,\u201d Alicea says.<\/p>\n<h2 class=\"p1\"><b>Myth 5: You should lower Your intensity\u00a0<\/b><\/h2>\n<p class=\"p1\">Don<span class=\"s1\">\u2019<\/span>t worry, fitness junkies, you can still go hard in the chilly temps out there. <span class=\"s1\">\u201c<\/span>If your preparation is appropriate, meaning you<span class=\"s1\">\u2019<\/span>ve fueled up with the right nutrition and hydration, performed an adequate warm-up, and chosen the correct clothing, you can still work out at the same intensity in the cold as you would in other temperatures,\u201d says Cooper.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">In fact, outdoor winter workouts give you a great opportunity to challenge yourself in ways that<span class=\"s1\">\u2019<\/span>ll pay off when the seasons change. <span class=\"s1\">\u201c<\/span>Working out in challenging weather pushes you mentally and physically to work harder, which increases your overall work capacity when not faced with the adversity of weather conditions,\u201d says Williams. Basically, get comfortable pushing yourself in tough conditions, and your workouts will feel like an absolute breeze when the weather gets milder.<\/p>\n<h2 class=\"p1\"><b>Myth 6: You Can Afford to Hydrate Less<\/b><\/h2>\n<p class=\"p1\">Sure, you probably associate hot, sunny summer workouts with concerns about <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dehydration-causes\/\" target=\"_blank\" rel=\"noopener\">dehydration<\/a>\u2014and never fail to hydrate well for exercise that time of year. However, staying hydrated is equally important when you<span class=\"s1\">\u2019<\/span>re working out in the cold\u2014especially considering that the weather might keep you from noticing just how much you<span class=\"s1\">\u2019<\/span>re still sweating.<\/p>\n<p class=\"p9\">The <a href=\"https:\/\/www.med.umich.edu\/1libr\/Mhealthy\/TheImportanceofWaterWhileExercising.pdf\"><span class=\"s3\">University of Michigan<\/span><\/a> recommends the following hydration game plan:<\/p>\n<ul class=\"ul1\">\n<li class=\"li11\"><span class=\"s9\">Before: Drink 17 to 20 ounces of water at least two hours prior to exercise <span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"li11\"><span class=\"s9\">During: Drink seven to 10 ounces of water for every 10 to 20 minutes of exercise <span class=\"Apple-converted-space\">\u00a0<\/span><\/span><\/li>\n<li class=\"li11\"><span class=\"s9\">After: Drink 16 to 24 ounces of water for each pound lost from sweat (weigh yourself before and after your workout)<\/span><\/li>\n<\/ul>\n<p><span class=\"s1\">\u201c<\/span>Your body needs just as much water for your cold-weather workout as it does for any other,\u201d says Alicea. <span class=\"s1\">\u201c<\/span>You might not feel as thirsty, but if you want optimal performance, drink up!\u201d (You might even consider adding an <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/endurance\" target=\"_blank\" rel=\"noopener\">electrolyte mix<\/a> to your H2O for an extra boost.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you live in a temperate climate, outdoor winter workouts are something you either loathe or love. For some, the chill sets into motion an entire season of indoor-only workouts. For others, the brisk air is a refreshing and welcome change. If you identify with the latter, there are some specific tips to keep in<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/myths-about-outdoor-winter-workouts\/\">Read More <span class=\"screen-reader-text\">6 Myths About Outdoor Winter Workouts<\/span><\/a><\/p>\n","protected":false},"author":212,"featured_media":28584,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-28580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Myths About Outdoor Winter Workouts | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Looking to sweat outside in the coldest of temps? 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