Stock photo: Winter exercise should focus on proper methods
Is it easier to lose weight through winter workouts?With the continued popularity of marathon running in recent years, office worker Chen Yong has also become a road running enthusiast and developed the habit of clocking in daily. After the Start of Winter, some of Chen Yong’s friends who were eager to lose weight also joined the running crowd, hoping to see surprising results next year.
Regarding the claim that “it’s easier to lose weight through winter exercise,” Chen Yong had heard it before. Can exercising in winter really yield twice the results with half the effort?
“Actually, the impact of the season is not that significant. Weight loss still depends on the total energy expended during exercise. Of course, when the weather gets colder, the body's heat consumption does increase somewhat, but that’s not the main factor, because the micro-environment around the body remains relatively stable.”According to Wang Anli, professor at the School of Sports Medicine and Rehabilitation at Beijing Sport University, weight loss needs to be based on sufficient exercise intensity and duration. Relying on “walking” to lose weight in winter is definitely unrealistic.
Although it doesn’t offer particularly obvious benefits for weight loss, completely entering “hibernation mode” in winter can easily lead to increased weight or body dimensions.
Fat accumulation is related to food intake — Photo by Zhang Yifan
According to experts from the Beijing Physicians Running Team, theoretically, similar to most mammals, when temperatures drop, the human body will subjectively increase food intake via the brain to boost fat reserves for warmth. Therefore,to some extent, winter makes it easier to accumulate fat compared to summer, though this also depends on other factors such as how much one eats.Exercising in winter helps prevent fat accumulation, but this needs to be viewed in a nuanced way—exercise volume and consistency also affect the outcome. If one only exercises sporadically, the amount of activity may not be enough to offset accumulated fat, making it difficult to achieve the desired results.
Are there only benefits to winter outdoor exercise?
Wang Anli believes that exercising outdoors in winter helps improve the body’s adaptability to the environment, thereby boosting immunity.
Stock photo: Winter outdoor exercise
“In winter, we shouldn’t always stay indoors—we should adapt to the environment and appropriately expose ourselves to cold air. Outdoor exercise improves the body’s ability to adapt to the cold, and the exercise itself also helps maintain normal central nervous system function. All of these aspects are beneficial to the body.”Wang Anli stated that winter workouts should not be overly intense; achieving the desired effect is sufficient, and one should fully understand their own physical condition before exercising. Considering work and other factors, as long as safety is ensured, healthy individuals can exercise outdoors at any time of day—the time of day has little impact. However, for those with high blood pressure, high blood lipids, or poor heart function, the optimal time for outdoor activity is around 3–5 p.m., when peripheral resistance is lowest and the heart’s workload is lighter.
However, due to factors such as weather and temperature, the pros and cons of outdoor exercise cannot be generalized—it should be assessed based on actual conditions. For example, Chen Yong previously experienced knee discomfort after running when the weather turned cooler. In addition to overexertion, inadequate warmth was also one of the contributing factors. As a result, Chen Yong had to rest for about two months—an outcome that wasn’t worth the cost.
Winter outdoor exercise isn’t necessarily more beneficial than risky — Stock photo by Yang Bo
Incorrect exercise habits can also negatively affect lung health. Wang Anli stated,When exercising outdoors in winter, avoid letting cold air enter the lungs directly, as this can cause drastic internal temperature changes. Breathing should be done through the nose, and avoid gasping with an open mouth to prevent overly intense stimulation — for example, wearing a mask while running is a good choice.In addition, outdoor exercise in winter carries a higher risk of injury, which also deserves extra attention. Experts from the Beijing Physicians' Running Group told reporters that due to the low outdoor temperatures in winter, the body’s skeletal muscles are in a more tense state. Without adequate stretching and warm-up before exercise, insufficient blood circulation may result, easily leading to sudden issues such as muscle strains.
In summary, experts believe that preparation is essential for winter workouts. When air quality is poor or temperatures are too low, the pros and cons of outdoor exercise become unclear, making indoor workouts a good alternative. Everyone should assess their own situation; otherwise, the effort may yield little result.
Pay attention to self-protection during winter outdoor exercise Photo by Yue Chaolian
What should you pay attention to when exercising in winter?“A warm hat, gloves, and socks are all essential. In addition, shoes shouldn’t be too tight, or poor blood circulation may lead to frostbite,” said Wang Anli.Keeping warm is paramount when exercising outdoors in winter, especially protecting the extremities in cold environments.
It is important to stay well-hydrated during winter exercise, but avoid prolonged physical activity right after meals or on an empty stomach.The basic principle is to be in a “semi-hungry” state — in short, your stomach should not be overly full, as this will increase the burden on your digestive organs. Also, don’t make working out on an empty stomach a habit, as it can stimulate the myocardium and may lead to arrhythmia.
After sweating, damp clothes should be changed promptly. “No matter how warm your clothing is, the mechanism of evaporative cooling will quickly lower local temperatures, causing peripheral capillaries to constrict, body temperature to drop, and affecting blood circulation and normal metabolic functions. This can easily lead to colds or back problems, so it’s crucial to change clothes in time.”
Additionally, Wang Anli also noted that winter exercise should involve reasonable energy distribution to ensure adequate heat supply and avoid hypothermia from prolonged outdoor activity. In a low-temperature environment for extended periods, the nervous system can become numb, affecting respiratory and circulatory functions and increasing the likelihood of injury. When engaging in activities like long-distance running or skiing, it’s best to have a companion and to carry some energy-supplementing nutrition products to avoid accidents caused by low body temperature.