Exercising or training in winter

Get ready to train in a winter that could be long and harsh.

To train in winter we must, for example, drink plenty of fluids, save energy, sleep well. You certainly don’t forget to do it, however it’s always good to remember. With the arrival of the colder season, it is important to take extra care to maintain our health.
Winter is synonymous with rain, cold, shorter days and a lot of laziness! However, we shouldn’t sit on the sofa or the extra pounds will set in too! We should carry out outdoor activities, such as running or cycling, but also keep our diet as healthy as possible, eating fruits, vegetables and salads – soup is an excellent solution for the cold.

Indoor workouts are perfect for this time of year. We can practice our favorite sports while being protected from the harshest weather.

If you like cycling, you can always replace your usual bicycle with one from cycling.

Your runs can now be carried out on a treadmill. Just like practice The rowing machine can also be indoor, choosing one of the several indoor rowing options.

With low temperatures, the functioning of our body changes and the need to maintain body temperature at normal levels causes metabolic activity and caloric expenditure to increase, making it an excellent time to lose weight. However, it is important to exercise restraint, as these changes are also responsible for encouraging us to eat and if we do not expend energy, we store and gain fat.

Did you know:

Exercising improves memory, concentration and sleep quality. It also increases mood and physical and mental disposition, which are so important for our functioning.

Training in the cold burns more calories!

When we train in the cold, the body needs more energy to maintain body temperature balance, therefore the amount of calories burned increases. With the arrival of winter, physical exercise becomes more demanding, especially if it is outdoors. Results tend to improve but greater care must be taken.


Care for training in winter
  • Time to warm up: our body reacts to the cold by contracting its muscles, in an attempt to produce heat. It is therefore important to pay special attention to preparing the body for physical exercise, activating muscles, promoting blood circulation and increasing body temperature.
  • Thermal shock: Exercising during the colder season involves keeping the extremities of the body with more protection: hats, special socks and gloves must be worn. As for thermal shock, to avoid it, wear layered clothing and not heavy, overly hot items. Layered clothing allows you to remove it as soon as you start to sweat and put it back on if necessary.
  • Motivation to train: an excellent option is to exercise with a group or at least with a friend, which will certainly help you stay faithful to exercise, even on your laziest days. Training should be carried out at times when the cold is less intense. However, you can also go to a gym where it is not cold.
  • Training at home: it is essential to have your own space to avoid problems with furniture or other objects. You should stay hydrated before, during and after exercise, and wear appropriate clothing. In winter, care must be taken with regard to the initial warm-up and stretching.


What are the advantages of training in winter?
  • Improves performance: in winter the body suffers less dehydration and less heat. Consequently, this allows energy expenditure to be lower during exercise. Heat generates discomfort and the body uses perspiration and respiratory rate to eliminate heat, concentrating it on the muscles and cooling the body. This way you use more energy and consequently the more you train, the more energy you will use.
  • Improves sleep quality: Practicing 30 minutes of exercise a day in winter improves sleep quality and alertness during the day. Prevents diseases, such as depression and anxiety, which are more common during this period. It also improves immunity and reduces the risk of getting the flu or cold.
  • Improves attention: few things are as interesting and pleasurable as a workout first thing in the morning, especially if it’s a sunny winter morning. Carrying out outdoor activities provides a greater release of endorphins and therefore improves concentration and attention.
3 excellent physical exercises to do in winter

Running – It’s an excellent exercise to do in a group, making it a good incentive to get out of the house. Running undeniably brings several benefits to the body: it reduces body fat, helps with anxiety and tension, improves sleep quality, lowers blood pressure,… If you don’t like running in the cold, you can always opt for a treadmill for fitness and running in the comfort of your home.

Functional Training – It is a more dynamic and more diverse training, moving away from conventional bodybuilding, making it excellent for winter. Jump rope or train with kettlebells can be excellent solutions because they allow you to work your entire body and are easy to transport. This type of exercise improves self-esteem, balance, motor coordination, posture, flexibility,…

Swimming – Swimming helps improve breathing, which often ends up being affected in winter. It also strengthens muscles, improves cholesterol and raises self-esteem. Furthermore, it’s always good to enjoy a heated pool – especially when it’s cold.


It is possible to keep your body healthy even on those coldest days, when you don’t feel like leaving the house. Practicing physical exercise in the cold is recommended for all ages, naturally taking due care with food, clothing, frequency and intensity of the activity. Hydration is extremely important during this period. The recommendation is to drink at least 2 liters of water per day.



Good workouts

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