Cold weather serves as a natural heat dissipater, allowing us to work out for extended periods of time without overheating, resulting in smoother muscle performance. However, the advantages of training in cooler conditions do not end there. Our respiratory system is intended to raise blood temperature with each breath of air we inhale. When the temperature outdoors is cold, our nose, throat, and lungs must work harder. To warm the air, we breathe, our lungs, in particular, must expand more fully, employing every capillary available. As a result, cold weather works as a stimulus to improve VO2 max (the ideal oxygen intake with each breath we take) and the formation of aerobic structures in muscles, which aids in running endurance.
Cold weather might be Mother Nature's way of assisting us improve our training performance, or it could be that our bodies have evolved to operate very well in cold weather. Despite the fact that humans have minimal fur and no mechanism of storing adipose fat to function as insulation without impairing our physical performance, the occurrence of ice ages in our ancient history has resulted in a physique that can tolerate cold.
Furthermore, a research conducted by the Mayo Foundation for Medical Education and Research revealed that frequent cold-weather outdoor exercise lowered the chance of flu susceptibility by 20-30%. Cold weather promotes circulation, lung function and metabolism, all of which have a beneficial influence on the immune system.
Dr. Francesco S. Celi of Virginia Commonwealth University and Dr. Paul Lee, currently at the Garvan Institute of Medical Research in Australia, conducted a medical research team that investigated the effects of ambient temperature on brown fat and metabolism. The researchers discovered that repeated exposure to low temperatures during training altered the way the body utilized fat stores.
After a month of mild cold exposure, the individuals' brown fat volume increased by 42% and their fat metabolic activity increased by 10%. They also had better insulin sensitivity after eating. Prolonged moderate cold exposure caused substantial alterations in metabolic hormones such as leptin and adiponectin. Body composition and calorie consumption were unchanged.
Our bodies get leaner and fitter as a result of regular exposure to cold temperatures. They learn to make greater use of their fat reserves and to burn extra fat intake more quickly.
Spartan warriors, who served as fierce role models throughout history, were well aware of the benefits of cold water training and low temperatures. Even during Sparta's brutal winters, they wore the same, scant garments and held frequent competitions to see who could stay the longest bathing in a natural cold spring streaming from the mountains around their home.
A number of further studies have indicated that taking a cold shower first thing in the morning reduces stress, raises testosterone, and offers an energy boost for the rest of the day, and that those who take cold showers in the winter have better immunological protection against colds and flu.
Despite the benefits, training in cold weather (or taking a short cold shower) is a shock to the body, so it's important to understand the mechanics that drive our physiological response to cold: researchers at Japan's National Defence Medical College discovered that exposure to cold air increases the activity of ‘suppressor macrophages,' which suppress the immune system. Furthermore, the initial stress of a cold causes a hormonal reaction from the "stress hormone" hydrocostisone (cortisol), which further depresses the immune system and increases the likelihood of having a cold.
This is why, even though we all know that colds and flus are caused by viruses and interaction with people, we nevertheless believe that training in the cold increases your chances of getting a chill. What frequently occurs is that we already have a viral infection in our bodies that our immune system is fighting. The body's heightened cold stress dampens the immune system response, making it simpler for the virus we already have to gain a temporary advantage.
Fortunately, the same study found that repeated exposure to low temperature training activates the body's adaptive response and hardens it to the cold, boosting its autoimmune system response and decreasing the likelihood of infection.
Cold weather might be Mother Nature's way of assisting us improve our training performance, or it could be that our bodies have evolved to operate very well in cold weather. Despite the fact that humans have minimal fur and no mechanism of storing adipose fat to function as insulation without impairing our physical performance, the occurrence of ice ages in our ancient history has resulted in a physique that can tolerate cold.
Furthermore, a research conducted by the Mayo Foundation for Medical Education and Research revealed that frequent cold-weather outdoor exercise lowered the chance of flu susceptibility by 20-30%. Cold weather promotes circulation, lung function and metabolism, all of which have a beneficial influence on the immune system.
Burn Fat, Faster and Fight Colds
Dr. Francesco S. Celi of Virginia Commonwealth University and Dr. Paul Lee, currently at the Garvan Institute of Medical Research in Australia, conducted a medical research team that investigated the effects of ambient temperature on brown fat and metabolism. The researchers discovered that repeated exposure to low temperatures during training altered the way the body utilized fat stores.
After a month of mild cold exposure, the individuals' brown fat volume increased by 42% and their fat metabolic activity increased by 10%. They also had better insulin sensitivity after eating. Prolonged moderate cold exposure caused substantial alterations in metabolic hormones such as leptin and adiponectin. Body composition and calorie consumption were unchanged.
Our bodies get leaner and fitter as a result of regular exposure to cold temperatures. They learn to make greater use of their fat reserves and to burn extra fat intake more quickly.
Spartan warriors, who served as fierce role models throughout history, were well aware of the benefits of cold water training and low temperatures. Even during Sparta's brutal winters, they wore the same, scant garments and held frequent competitions to see who could stay the longest bathing in a natural cold spring streaming from the mountains around their home.
A number of further studies have indicated that taking a cold shower first thing in the morning reduces stress, raises testosterone, and offers an energy boost for the rest of the day, and that those who take cold showers in the winter have better immunological protection against colds and flu.
Despite the benefits, training in cold weather (or taking a short cold shower) is a shock to the body, so it's important to understand the mechanics that drive our physiological response to cold: researchers at Japan's National Defence Medical College discovered that exposure to cold air increases the activity of ‘suppressor macrophages,' which suppress the immune system. Furthermore, the initial stress of a cold causes a hormonal reaction from the "stress hormone" hydrocostisone (cortisol), which further depresses the immune system and increases the likelihood of having a cold.
This is why, even though we all know that colds and flus are caused by viruses and interaction with people, we nevertheless believe that training in the cold increases your chances of getting a chill. What frequently occurs is that we already have a viral infection in our bodies that our immune system is fighting. The body's heightened cold stress dampens the immune system response, making it simpler for the virus we already have to gain a temporary advantage.
Fortunately, the same study found that repeated exposure to low temperature training activates the body's adaptive response and hardens it to the cold, boosting its autoimmune system response and decreasing the likelihood of infection.
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