Baby It's Cold Outside!

[Estimated reading time: 4 minutes, 48 seconds.]

We’re going to channel some Sinatra and Martin for the title of this morning’s post.

Seattle is finally warming up!

With about 1/3 of the country under some kind of cold weather watch, the content calendar needed a nudge in a different direction.

It’s mid-January and you’re really trying hard to stick to your ‘new year, new you’ resolutions for 2024. And hey, Go Long has some goals too!

But it is getting really hard to get out of bed early because it is so darned cold out. It didn’t get above freezing for about 5 days here in Seattle. Not to mention what is happening in other sections of the country!

You have your new’ish plan and you have extreme weather to contend with. If you don’t take the latter into account when executing the former, you could be setting yourself up for injury. How?

• Your muscles have been inactive for several hours during sleep. This allows them to cool down and tighten up.

• The fluid that lubricates your joints thickens up overnight. This can make it harder to move your joints freely in the morning.

With the cold temperatures outside and going from lying down for hours, getting ready for the gym, sitting in the car and then walking to the gym, you’re already putting your body through “some things”.

What should you be doing to reduce the likelihood of injury?

This is where being thoughtful about your warm-up matters. It doesn’t matter if the gym is heated. Your body isn’t warm yet and is likely still in “WTF?” mode from waking up.

Remember the warm-up is just that. The goal is to get things moving, not to go hard. In addition to the above, a warm-up routine’s purpose is to:

• Boost blood flow: Warmed-up muscles receive increased blood flow, which improves performance.

• Improve joint flexibility: Warmer fluid in your joints increases their range of motion, preventing stiffness and reducing the risk of sprains.

• Enhance nervous system activation: The warm-up stimulates your nervous system, improving coordination and preparing your body for movement.

Another benefit of having a focused warm-up is that it allows you to shift gears into your workout mindset. What does that mean? You can think about what you want to accomplish in the workout, which sometimes means getting through it.

Or it can just allow you to just forget about other stressors in your life so you can just sweat.

What are some warm-up suggestions for early morning workouts in the winter?

Taking more time to warm-up when the weather is cold is something to consider. Some ideas:

• Get to the gym earlier than normal. Yes, you’re already waking up at zero dark thirty but the alternative could mean putting yourself at risk for injury.

  • If you’re encountering a situation where your class is the 1st one of the day so you don’t get to do an extended warm-up, you could do some warm-up activities at home.

  • Try ankle circles, shoulder shrugs and neck rolls while you are waiting in the car.

• Have a hot beverage at home or on the way to the gym. This will raise your core temperature and aid in loosening your muscles up from being stiff after waking up. Everyone has different tolerances on what their GI system can handle pre-workout so test out what works for you.

• Ask for an extended warm-up, if you’re feeling extra stiff. If you’re in a class or working with a coach 1:1, they don’t want you to get hurt. Speak up if you’re not firing on all cylinders!

What about if I am working out in the middle of the day?

This also can be tricky. If you’re like most people in a desk job, you’re sitting for hours. Then you’re hitting the gym and then you’re sitting for hours again.

Your body may not be as cold from an internal temperature perspective as when you wake up. But you’re still going into some physical exertion with limited movement beforehand. So maybe you don’t need the hot beverage but having extra time to warm-up still makes sense.

Let’s talk about the cool down

So you finished your workout and now it’s time to get on with your day. But wait a minute, you need to bring everything down in your body a few pips. Why do I need to do this?

• Reduced stress levels: This is a great time to shift into mindfulness mode for a few minutes. Acknowledge you invested time in yourself and then transition into what is next for your day.

• Improved muscle recovery: Cool-down exercises promote blood flow to your muscles. This reduces soreness and stiffness, and helps them repair and rebuild faster.

• Enhanced flexibility: Static stretches during your cool-down help increase your range of motion and make your muscles and joints more pliable. This reduces the risk of injuries in future workouts and improves your overall flexibility.

A common scenario I hear from clients is around working out during the day. They have 30 minutes and basically do a hard cardio workout for the entirety of their open block. What’s better for longevity and injury prevention is something like:

• 5 minute warm-up (these may be pre-programmed in an online option like Peloton)

• 15 minute class

• 5 minute cool-down

• 5 minute stretch

If you go hard for 30 minutes and then sit for awhile, your body will stiffen up. That won’t help you take the benefits of your workout into the rest of your day. It may also expose you to injury the next time you workout.

You want to GO LONG, right?

A warm-up is going to prepare and activate your body. A cool-down is going to help your body recover and relax.

Don’t neglect either one, especially in these extreme temps.

If you need help finding a program that is going to ensure that you have warm-up and cool-down routines that align to your workouts, Go Long is here to help.

Get in touch.

We want you to continue your wellness routine, whatever that is.

Remember: Please consult a healthcare professional before beginning any kind of wellness routine.