10 Great Things About Exercising in Cool Weather

No, it’s not just your imagination. Fall is here in full swing, and winter’s not too far behind. Unless you’re based on the equator, that means colorful leaves, cooler weather and a chance to get outside and exercise without overheating.

虽然冬眠似乎是一个好主意，但在温度下降时，有很多理由跑，骑自行车或以其他方式锻炼自己。在这里，我们将在凉爽的天气中进行10件事，从性能提高到免疫力提升：

The verdict’s not entirely clear on this one, butsome experts believeexposure to cold weather may be the key to burning more calories. The caveat here is you have to actually be cold to benefit, and exercise warms you up. If you’re bundled in 10 layers and draped in an electric blanket, your body won’t be cold enough to experience the extra calorie expenditure.

A study在体育与运动中发表的《医学与科学》发表，研究了许多种族和年份的马拉松终结者。研究人员发现，随着温度从40ºF升高到77ºF，性能逐渐降低。很难在高温下奔跑。当然，您的身体在凉爽的天气中的表现有一个帽子。一旦温度蔓延到40ºF以下，您就会开始放慢一点，因为血管收缩，迫使您的心脏更加努力。

Cooler weather not only helps you go faster, but it can also improve your distance for many of the same reasons. According toa studyfrom the University of Aberdeen’s medical school, the ideal temperature for improving endurance is about 50ºF. If it’s much warmer, your heart has to work harder to maintain the same intensity, which leads to fatigue.Another studynotes that cooler temperatures correspond with a slower rise in body heat during exercise, which can delay fatigue and lead to better performance.

Humans have two kinds of fat: white and brown. The white stuff increases your risk for Type 2 diabetes and contributes to obesity. Brown fat is much less nefarious, as it burns energy to help maintain body temperature, which boosts your metabolism.Studies showexposure to cold actually increases brown fat, thereby increasing your body’s internal furnace.

Seasonal Affective Disorder(SAD) is a type of depression linked to fall and winter. If the dark, cold months make you feel depressed, exercise can often help. It increases serotonin and endorphins, those feel-good chemicals in your body. Exercise outside in sunlight, and you might feel even better, as light exposure is another great way to lessen the symptoms of SAD.

锻炼是一种简单的方法，可以帮助抵御寒冷和流感季节的疾病。According to the National Institutes of Health, “Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu or other illness.”

过敏季节取决于您的居住地和对什么过敏。但是，对于我们大多数人来说，最严重的症状发生在春季和夏季。在凉爽的天气下运动，您会感到过敏症状较少，使您更容易呼吸和感觉更好。

您知道您在热时会流汗更多，但是圣玛丽大学的研究人员量化了东西，finding that在他的研究中，温暖的天气运行（72ºF）的汗水损失比凉爽的天气跑（46ºF）多38％。所有这些流体都需要更换。如果您长期出去，那意味着随身携带额外的液体或停下来。在寒冷的天气下，您的汗水减少，需要较低的液体摄入量，从而使保持水分更容易，在运动过程中感到舒适。

Precious vitamin D is hard to come by in the colder months, partly because you’re operating with less sunlight and partly due to our natural inclination to enter a couch-induced hibernation. Exercise outside during daylight hours, and you’ll soak in some sunny vitamin D, which can improve your mood, energy level, immune system and bone health.

漫长的冬季中断，在春季重返运动只会更加困难，因为muscle mass and cardio gains decrease during time off. Keep moving during the colder months, however, and you won’t experience this drop-off, meaning you’ll be ready tohit the trails,跳上自行车或者否则享受户外活动，而无需摆脱冬季引起的缓慢。