FALL IS HERE!
Cool, comfortable weather brings people outdoors — sometimes to squeeze in a good workout!
Whether you're taking a jog around the neighborhood or doing yoga in the park, fall is the perfect season to get your heart racing outdoors. So grab your water bottle and Muscle & Joint Heat Relief!
Follow these simple tips to care for your body before, during, and after cool weather workouts and you’ll be embracing the cozy fall in no time!
But Wait! Is it Safe to Exercise in Cold Weather?
There’s no need to confine your workouts to a temperature-controlled gym. Exercising in cool weather can be comfortable, but it can come with certain hazards you need to prepare for.
For example…
- Cold weather can increase the likelihood of muscle soreness and strains
- It’s harder to tell when you’re dehydrated in the cold
- Sunburns from the fall sun can be harder to feel, and are less commonly prevented
- People don’t bundle up enough assuming the exercise is all they need to stay warm
- Cold weather can increase the likelihood of muscle soreness and strains
- It’s harder to tell when you’re dehydrated in the cold
- Sunburns from the fall sun can be harder to feel, and are less commonly prevented
- People don’t bundle up enough assuming the exercise is all they need to stay warm
It’s important to remember that cold weather and extra stress on your immune system go hand in hand. So why not make Rise N’ Shines with CBD, vitamins B12 & C, and antioxidant-rich elderberry extract a part of your daily routine.
Plan Your Cold Weather Workout Accordingly
Before a delightfully refreshing cool weather workout, you’ll need to prepare! Cold temperature always stresses out the body, but some pre-workout prep can help you feel and perform at your best. Here’s how to prepare for a cool weather workout.
Workout at a Reasonable Pace
Don’t assume that because the heat is behind us, you’ll beat your personal best mile time. Your body works harder to keep itself warm in cold weather. This additional stress will naturally ramp up the intensity of your workout and keep your heart pounding.
Dress warmly to protect your core body temperature but balance that with breathability and flexibility that will let you move.
Hydrate, Hydrate, Hydrate
Are you drinking enough water? While no formula can properly estimate your individual needs, experts recommend consuming 15.5 cups of liquid per day for adult men, and 11.5 cups per day for adult women. However, when you’re in cold weather, dry air might dehydrate you without you even noticing.
And no, a quick chug before you head out the door won’t do the trick. For best results, you’ll need to give your body ample time to hydrate. Start increasing your water intake 48 to 24 hours before you take your workout outside.
Eat a Light Snack or Meal
Eating a light snack or meal before your workout will help keep your energy levels up! Avoid eating anything too heavy, like a burger or spaghetti with meat sauce.
Instead, opt for something light and easy to digest. Fruits — like grapes, watermelon, or apple slices — are great options and also pack a hydration punch. Food is fuel that will help keep your body warm.
When it comes to pre-workout nutrition, timing is everything. If you’re having a light snack, plan to chow down about an hour before you head outside. If you’re having a meal, wait about three hours before starting your workout.
Don't Skip Sun Protection
Yup, you can sunburn in cold weather! Bring on the SPF! Whether you spray or slather, using sunscreen can help you avoid a painful, nasty sunburn. Peeling skin isn’t so appealing, after all. And no worries, sunscreen likely won’t prevent you from receiving enough vitamin D.
Dress for Success
Don’t get weighed down by sweating into cold, cotton layers! Plan to wear cool weather, moisture-wicking workout gear. You’ll still break a sweat even in a chilly wind.
Don’t skimp on accessories: a hat, visor, or headband can keep hair, sun, and sweat out of your eyes, leaving you focused on your workout!
Your favorite UVA/UVB-rated sunglasses might not help you warm up, but they’ll help you look cool while protecting your eyes from harmful UV radiation.
Keep These Tips in Mind During your Workout
Now that you’re ready to take to the great outdoors, keep these tips in mind during your sweat session.
Listen to
Your Body
While you’re working out, don’t forget to listen to your body. The colder it is outside, the more intense your workout is bound to feel. Be sure to keep your heart rate in a safe zone and don’t hesitate to take breaks as needed. Keep an eye out for signs of hypothermia, as well.
Watch out for:
Shivering
Blue Lips
Weakness
Confusion
Lightheadedness
Changes in Vision
Watch out for:
Shivering
Blue Lips
Weakness
Confusion
Lightheadedness
Changes in Vision
If these symptoms arise and don’t subside after a cool-off, call 911.
Bring Your Water Bottle Along
for the Ride
Proper hydration is the key to a successful cool weather workout.
It’s harder to tell when you’re thirsty in cold weather, but the fact is, the air is often very dry.
Consider bringing room temperature water rather than your typical ice water.
Plan Your Post-Workout Care
After a hardcore workout, you’ll probably be ready to head back indoors.
Warm up and jump-start your recovery by following these simple post-workout tips.
Take a Moment
to Loosen Up
Whether you prefer to strike a quick pose in down dog or sink into a runner’s lunge, a post-workout stretch will keep you limber and can even be counted towards your total exercise minutes.
Consider foam rolling or using a massage gun to target sore muscles. Cold weather will make your muscles tighten and clench up more. Work them a little more in recovery than usually.
Keep Drinking Water, and
Consider Electrolytes
Any workout can leave you feeling depleted. Drink water post-workout to restore your hydration reserves! If you’re feeling particularly drained, consider having an electrolyte supplement or sports drink to replenish any electrolytes you lost through sweat.
If you can’t shake the cold, go ahead and drink some broth for a warm serving of protein building amino acids and collagen.
Clean Up to
Cool Down
A cold workout can leave you feeling stiff and achy.
A warm, refreshing shower will help you warm up. Go slow!
You don’t want to shock your system with jarring temperature changes
Don't Neglect
Post-Workout Nutrition
Workout complete, now it’s time to eat! Enjoy a well-rounded meal or snack that incorporates proteins, fats, and carbohydrates. Your body needs each of these macronutrients to build muscle and prepare for your next session.
Fitness experts recommend having your post-workout snack or meal within an hour of finishing up your workout.
Consider a post-workout supplement to further aid your recovery. Post-workout supplements can aid muscle synthesis, and lead to an increase in muscle tone.
CBD can support both your body and mind and may help you reduce swelling and pain, too.
Soothe Aching
Joints and Muscles
Tackle sore muscles at the source by applying a post-workout pain relief cream. But which one?
Many athletes and trainers alike swear by CBD, noting that it helps with maintaining optimal health and staying in peak condition. Fast-track your recovery using the Heat Relief CBD Roll-On for muscle and joint relief.
For arthritis, strains, sprains, muscle aches and more, Green Roads’ Pain Relief Cream combines methyl salicylate with 750mg of CBD.
Keep your body in peak condition with Green Roads
Ready to trade in your costly gym membership for outdoor workouts? Don't let cold, achy muscles get in your way!
Stay on top of your post-workout care routine with Green Roads Muscle & Joint Pain Relief cream, chock full of ingredients to help give you relief from even the toughest fall workout sessions. Find a Green Roads retailer near you today!
