Physiology: How Does the Body Respond to Cold?
When exercising in the cold, the body faces a double challenge: it needs to maintain body temperature and supply the muscles with energy. In the cold, blood vessels constrict (vasoconstriction) to preserve heat, which means reduced blood flow to the extremities.
🌡️ Hypothermia Stages
| Stage | Body Temp. | Symptoms | Actions |
|---|---|---|---|
| Easy | 35–32°C | Shivering, cold skin, rapid breathing | Warm drinks, dry clothing, physical activity |
| Medium | 32–28°C | Intense shivering, confusion, uncoordinated movements | Active warming (blankets, heaters), warm drinks |
| Hard | <28°C | Shivering stops(!), loss of consciousness, weak pulse | 🚨 EMERGENCY MEDICAL HELP 112. Do not move! Warm. |
🧥 Layering System — The Main Protection
1️⃣ Base Layer
Merino wool or synthetics (polyester). NEVER cotton! It absorbs sweat, dries slowly, and cools the body. The goal is to remove moisture from the skin.
2️⃣ Insulation Layer
Fleece, wool, down jacket. Retains the heat generated by the body. The thicker — the warmer. Fleece remains warm even when wet.
3️⃣ Shell Layer
A wind- and water-resistant jacket (Gore-Tex or a similar membrane). Protects from wind, rain, and snow. It is important that it be breathable — otherwise you will sweat inside.
🧤 Extremities
Up to 40% of heat is lost through the head — a hat is essential! Gloves (mittens are warmer), two pairs of socks (thin inner + thick woolen). Shoes with good insulation.
🏃 Warm-Up Protocol for Cold Weather
In the cold, muscles and tendons are less elastic, so the risk of injury increases significantly. Warm-up in cold weather must be longer and more consistent.
| Phase | Duration | Exercises | Goal |
|---|---|---|---|
| 1. Dynamic Stretching | 5–8 min | Leg swings, arm circles, torso twists, squats | Increase blood flow, joint mobility |
| 2. Light Cardio | 5–10 min | Jogging in place, jumping jacks, high knees | Raise body temperature, activate the heart |
| 3. Specific Warm-Up | 5 min | Lighter versions of the main workout exercises | Prepare specific muscle groups |
| 4. Maintenance | Between sets | Do not stand still — keep moving, light jumps | Prevent the body from cooling down |
🍲 Nutrition When Exercising in the Cold
🔥 More Calories
In the cold, the body burns 10–20% more calories. If you exercise outdoors in winter for more than an hour, increase your daily calorie intake accordingly.
🥣 Warm Food
Before training — warm oatmeal, soup. After training — hot tea with honey. Warm food not only provides energy but also helps maintain body temperature.
💧 Hydration in the Cold
In the cold, the feeling of thirst is weaker, but the risk of dehydration remains! Cold dry air increases fluid loss through breathing. Drink regularly — warm water or tea.
🧂 Electrolytes
You sweat even in the cold! Especially with many layers. Replenish sodium, potassium, and magnesium stores. Warm broth — a great way to get fluids and electrolytes.
⚠️ Warning Signs: When to Stop the Workout?
🏔️ Sport-Specific Recommendations
| Sport | Specific Risks | Recommendations |
|---|---|---|
| Running | Frozen lungs, slippery | Scarf/face covering for the mouth, shoes with spikes |
| Skiing | Avalanches, snow-filled holes | Avalanche equipment, never alone |
| Cycling | Wind chill, slippery roads | More layers, winter tires |
| Winter Swimming | Cold shock, hypothermia | Gradual adaptation, max 2–5 min |
🔥 Winter Training: Indoor Warm-Up Exercises
Before Going Out Into the Cold (5 min.)
Perform these exercises at home before running outside — this will reduce the risk of injury:
1. Jumping Jacks — 60 sec. Raises heart rate, generates body heat.
2. Dynamic Squats — 15x. Activates the largest muscle groups, generates the most heat.
3. Standing Knee-to-Chest Raises — 15x per leg. Mobilizes the hip joints.
4. Torso Twists — 30 sec. Awakens the torso muscles, improves coordination.
5. High Knees in Place — 30 sec. Final heart rate boost before going out.