Sub-Zero to Hero: Cold Exposure and Training
Tanner Mackenzie • February 6, 2021
The 'Cool' Benefits of Training in Winter
Winter weather presents many different challenges when it comes to training, health and wellness. We’ve discussed this issue in a
previous article, including ways you can circumvent the disadvantages of winter living. But what if I told you that winter comes with its own set of training advantages? Here are some facts about exercising in the cold you may not have known:
Training in the cold increases
how much fat you burn! This is true for higher-intensity bursts of exercise (interval training), but hasn’t been confirmed for lower-intensity training such as walking or jogging. If you’re hoping to take advantage, and burn more fat out in the cold, you should optimize your training intensity as well! For less-trained individuals, 50% of maximum effort is optimal. If you’re a seasoned trainee, kick it up to just above 60% effort for sustained fat burning! Making use of a
heart rate monitor is the best way to measure intensity.
Cold exposure increases
BAT activity! BAT (brown adipose ((fat)) tissue) activity is increased during cold exposure, improving insulin sensitivity and energy expenditure. This is especially important for anyone with prediabetes or type II diabetes. Whether you are exercising or not, a little (cold) fresh air can boost your “BAT-burning”.
You can use the cold to turn yourself into a superhuman. Wim Hof,
“The Iceman”, is an exceptional human being who has developed his own method for influencing the nervous and immune systems. I’m an eternal skeptic, but this guy is the real deal. He teaches students to combine breathing techniques, cold exposure and meditation to change how their brains and bodies work. Wim and his trainees are able to willfully
reduce inflammation in the body and
modify their responses to pain.
Hopefully this has convinced you that winter is not all bad! Burning fat, burning extra calories, and boosting your body control... What are you waiting for? Get out there and get moving!
Since joining Nova, Nicole has put in real effort and brought a lot of positive energy to our community. At 55, stepping into weightlifting to keep up with her kids was a brand-new challenge, and she’s tackled it head-on.
Tanya’s journey is a wonderful reminder that fitness isn’t about chasing quick results, it's about building a life you genuinely enjoy.
Think your peak fitness years are behind you once you hit your 50s? Think again.
Meet Kris, a Nova member who recently compared his current fitness stats
A consistent member for years, Rosalind shows up twice a week and makes her health a priority next to work and family.
Matt proves that when you add commitment to a structured plan, success is inevitable.
Joy joined Nova with the goal to rebuild strength and push herself physically again. Over the past few months, she has proved her commitment to this goal despite a very demanding schedule.
See how Joe transformed his body, mindset and consistency to take his results the next level!
In this interview, Beth shares how she stayed motivated, how her mindset and nutrition changes contributed to her results, and how she plans to keep the momentum going into 2026.
Over the past year Dino has trained consistently, built mobility and strength across every major lift, and hit daily activity goals like 7-8k steps - even while navigating the difficult loss of his wife this past year.
