Buzz
What could be more challenging than dragging yourself to the gym after a tiring day? Getting yourself to the gym in the middle of a brutal cold snap is even worse.
When the weather turns frigid, making it to the gym can seem like an impossible feat. Why leave the warmth of your bed to face the harsh, sterile environment of the gym? It's tough to stay motivated to exercise in freezing temperatures, but there are strategies you can use to make it happen.
Remind yourself of your potential performance
If you're planning to run in the cold, keep repeating to yourself that it's all for your benefit. Jimmy T. Martin, co-founder of the Brrrn gym in New York—which specializes in group sessions held in rooms with 45-degree temperatures—says there are various advantages to exercising in the cold, so you'll gain from the chilly conditions.
“In the long run, cooler temperatures assist in burning more fat and calories because of the effort your body expends to maintain a steady 98.6 degrees,” he explained. “It’s tiring. But once people start exercising in our temperature-controlled rooms, they quickly notice improvements in endurance and recovery. They also become more focused.”
Studies have found that shivering can burn a significant number of calories, as reported by Quartz. A smaller study from 2004, which observed swimmers in cold water, suggests that cooler temperatures can reduce fatigue and enhance memory and overall well-being, offering numerous benefits from the colder conditions.
Sign up for a class
When the temperatures drop and the streets are icy, hold yourself accountable by signing up for a group class or inviting a friend to join you for a workout, Martin suggested. “I believe that the first step is easier when you do it with someone,” he said. “Having a ‘cool’ workout buddy keeps you accountable. You create a routine, and it becomes part of who you are, because you don’t want to let them—or yourself—down.”
Additionally, if you’ve paid for a group class, you’re more likely to show up. For extra motivation, switch things up and try a new class that you haven’t done before (for instance, if you're into cycling, try a lifting class), to keep things from getting monotonous.
Get Up Early
We know, getting up early may seem like adding insult to injury. However, waking up early to squeeze in a workout can leave you feeling more calm and centered throughout the day. Plus, you get to work out before it gets dark and still have free time in the evening.
Upon waking, Martin suggests using mindfulness as a tool to boost motivation. “I remind myself of where I’ve been, where I aim to be, and where I am right now,” he explained. “I start by focusing on my breath, I begin with meditation, and by embracing silence before the day’s noise, I find that I make better choices.”
If you're struggling to get out of bed in the morning, try preparing your clothes the night before. Set up your coffee maker. Wash your face. Accomplish a small task to get yourself moving. “Start by putting on your socks, then your shoes, and head towards the door,” Martin suggested. “Or, if it’s after work, carry a gym bag and nudge yourself in the right direction.”
Set a goal to at least reach the gym and run for a few minutes, and you’ll likely end up accomplishing more than you intended (and even if you don’t, something is always better than nothing).
Enhance your daily commute
On days when you’re skipping an outdoor run, remember that the toughest part of the gym experience on a cold day is the commute, not the workout itself. “The commute in winter can seem pretty daunting,” said Marin. “But one positive aspect of cooler temperatures is that they inspire movement.” After all, blazing heat isn’t the best motivation either.
Try tuning into a new podcast or music during your commute, or use this time to brainstorm. And if braving the snow feels too challenging, opt for a home workout. Commit to a quick bodyweight exercise. Staying indoors all day is tempting, but it doesn’t mean you can’t be productive.
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