Cold vs heat

Warm (over 25 degrees)


  • Muscle Warmth – most people don’t like training in the heat as they feel sweaty and tired very quickly but it helps to warm your muscle quicker and get prepared for exercises. 
  • Blood Flow – our blood vessels are already dilated that helps preparing for exercise. 
  • In resting – those people who lift weight it is also very beneficial as warm weather keeps the muscles warm in resting time.
  • Endurance – some researches say heat can improve fitness more than altitude training 


  • Sweating – is a sign of your body is cooling down as temperature increased. 
  • Heat stroke – is when the body can’t realise heat. It can be fatal so a training buddy always comes handy in heat training. 
  • Humidity – under 30% of humidity is good to train in but over it can be tricky as air contains less oxygen that we breath in and going straight into our lung. 

Cold weather (below 12 degrees)


  • Fat Burning – training in cold weather is great for those people who want to lose few kg as the body has to stay warm by expending calories that wouldn’t have burnt in normal temperature. 
  • Hydration – cold weather training it’s better for hydration as we less sweat so less chance of dehydration however we need to make sure keep hydrated. 
  • Humidity – opposite with heat cold training helps to take in more oxygen as humidity is low therefore it helps those people who take part in endurance training. 
  • Oxygen usage – is greater in low temperature than in heat. We are able to run 29% faster in low temperature over 4 weeks training than in normal temperature. 
  • Immune system – regular cold weather training helps strengthen our immune system by up to 30% that comes handy when cold weather comes around. 


  • Injury risk – our muscles are very tense in cold weather so we all need a longer warm up to get those muscles warm and ready for exercises to make sure we don’t pull muscles that can lead us to injuries.

Conclusion and tips for training

  • Wear appropriate clothing.
  • Keep hydrated all the time. 
  • Plan you training sessions to make sure you don’t spend more time that you need in heat or cold weather
  • Try and get a someone with you as they can help if you become injured and you are far from help.
  • Try some glucose type energy boosters before training in cold due to extra energy lost during thermoregulation.
  • If you start feeling ill stop training and look for help if you need