Training for Competitions in Cold Environments

Exposure to a cold environment has extreme effects on many features of the human response to exercise.

It brings about changes in the lungs, heart, blood vessels, muscles, nerves, rate of metabolism and the functioning of brown fat.

Depending on the extremity, many of these physiological changes can decrease performance.

The possibility of acclimating to cold conditions is minimal.

The only short term adaptation to a cold environment is that humans show fewer negative emotional reactions (they may judge a given day as less cold).

Long term adaptation is mostly a matter of learning some of the methods of residents who have lived for long periods in the north.

These methods such as turning your face away from the wind, wearing a better choice of clothing and walking in valleys/ditches minimize actual cold exposure.

If an individual’s clothing and amount of physical movement are insufficient relative to the environmental temperature, there is a risk of several medical consequences of cold exposure.

Detrimental effects include:

Injuries, Loss of Coordination, Anginal Pain (Reduced blood flow to the heart), Swelling, Frostbite, Breathing Problems, Loss of Breathing Control and Hypothermia.

Protection via clothing (make sure it is closed at the wrist, neck and ankles) is definitely wiser than trying to manage negative effects of cold exposure.

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Matthew Watkin-Jones

Strength & Conditioning Coach

Experienced strength and conditioning coach with 15+ years of expertise and NSCA CSCS qualification. Global work, sports degree, and insightful articles showcase the commitment to optimizing athlete performance. A proven professional.