Is it Better to Work Out in the Warm or Cold?

It really comes down to personal preference. Generally, it's OK to work out in warm or cold weather and there is no significant advantage to one or the other. But it's important to take suitable precautions -- and perhaps skip outdoor workouts altogether -- in extreme heat or cold. Heat can be dangerous, even life-threatening, and cold can be a serious threat to your health as well.

  1. Calories Consumed

    • Some people prefer working out in the hot or the cold because they think they burn more calories by doing so. But this is generally a myth. As the That's Fit website explains, profusely sweating in 100 degree heat, outside or in a heated Bikram yoga room, makes it seem as if you're losing excess calories and weight. But it's just water weight, and you'll put it right back on when you rehydrate after exercise. As for exercising in the cold, the American Council on Exercise, or ACE, says you will expend up to 400 extra calories per hour when you begin to shiver, since your body has to work harder to maintain body temperature. But if you are cold enough to shiver, you'll become fatigued more quickly. ACE cites two studies indicating that exercising in moderate temperatures allows you to exercise longer and thus burn more calories.

    Working Out in Warm Conditions

    • MayoClinic.com states, "Exercising in hot weather puts extra stress on your body." Both exercise and hot weather increase your core body temperature, which increases your heart rate. High humidity pushes up body temperature even further. If you sweat heavily and don't replenish lost fluids as you exercise, you are at risk for heat-related illnesses that include heat cramps, heat exhaustion and heatstroke. The latter is a life-threatening emergency situation requiring immediate medical attention. So drink plenty of water or a sports drink and dress properly for the heat -- wearing a rubber or plastic suit, for example, to try to lose weight is ineffective and dangerous.

    Working Out in Cold Conditions

    • If you brave the cold for your workouts, make sure you layer up. As MayoClinic.com notes, you don't want to dress too warmly, since exercise generates plenty of heat, but you don't want to get chilled from the sweat generated by the workout. So dress in layers of material that you can remove when you start to sweat, or put back on if you get chilled. Synthetic material draws sweat away from your body, fleece or wool provides insulation and a waterproof and breathable outer layer works nicely. It's important to protect your hands, feet and ears, which are vulnerable to frostbite, since cold weather concentrates the blood flow into your core, Consider gloves, mittens, extra socks and a hat or headband. And take into consideration the wind chill as well as the air temperature. ACE cautions that hypothermia, which can be life-threatening, can result from extreme cold and wet conditions that produce excessive heat loss from the body.

    Considerations

    • Unless your workout options are limited to training in the cold or the heat, it's a good idea to avoid the extremes. If you do work out in extreme temperatures, MayoClinic.com advises you to check with your doctor to discuss any issues involving existing medical conditions or medications you are taking.