Key Takeaways

• Cool-weather cardio activates thermogenesis, which boosts metabolism and fat burning by leveraging the body's natural tendency to generate heat, specifically by stimulating the activation of brown adipose tissue.
• A glucose monitor is a powerful tool for tracking how your body responds to cold-weather exercise while offering real-time adjustments for optimal glucose regulation and performance.
• Use your continuous glucose monitor (CGM) data to monitor for metabolic signals of overexertion, ensuring you safely harness the benefits of cold-weather cardio while avoiding unnecessary strain.

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It’s easy to feel unmotivated for a workout outdoors during the colder months; however, the fat-melting, metabolism-boosting benefits might be worth it. Doing cardio-focused outdoor workouts in the cold weather is a unique opportunity to improve your metabolic health, as the frigid climate forces your body temperature to drop and your body to work harder to maintain its core temperature (thermogenesis). A 2017 study found that cold exposure significantly improved glucose metabolism and insulin sensitivity in healthy men by an average of 20%.¹ 

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^‍When combined with exercise, newer research is finding an increase in fat oxidation when exercising in cooler conditions, suggesting that engaging in cardiovascular exercise year-round may be helpful in obtaining true metabolic flexibility and improving overall wellness.² This article dives deeper into the science behind cold-weather cardio, including how it impacts fat burning and glucose regulation for those looking to continue working towards their health and fitness goals this fall and winter. 

The Cold Edge: How Cooler Temps Shift Metabolism

Being in the cold requires your entire body to generate heat to stay warm, a process called thermogenesis. During thermogenesis, your body shifts to activate and recruit brown adipose tissue, which is a specialized type of fat that burns calories to generate heat.³ This increases your metabolic rate, glucose uptake in muscles and brown fat, and long-term insulin sensitivity.^3,4 Research tends to find these results when the temperatures are cool enough to ignite “non-shivering” thermogenesis, which typically occurs around 50-60 degrees Fahrenheit.⁵

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Interestingly, the science is somewhat inconclusive regarding the exact mechanism behind exercising in cold temperatures and its effects on fat metabolism and glucose regulation.⁶ Most studies in this space find working out in cooler temperatures to be successful at activating batokines, which are molecules produced by brown adipose tissue to help enhance thermogenesis and burn more fat.⁷

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What does this mean? Cold exposure without exercise is supported by sports medicine evidence to target fat burning, while exercising in the cold may have similar effects, albeit through an indirect mechanism in the endocrine system.  While neither strategy provides a silver bullet for weight loss, they can contribute to greater calorie expenditure, improved metabolic function, and better mental health outcomes over time.⁸ 

The Signos Advantage: Cold-Weather Workouts Interpreted by Glucose Patterns

Using a continuous glucose monitor (CGM) becomes an invaluable platform for interpreting this chilly metabolic experiment. By monitoring real-time glucose trends, we can safely and strategically harness the fat-burning and glucose-regulating power of cold-weather cardio. 

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Check out how these Signos features help provide key insights from your workouts and glucose patterns: 

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• Workout Impact Insight: Signos tracks the trend of post-workout glucose levels to understand how cool temperature and cardio exercise affect your body’s metabolic responses over time.
• Effort Calibration: Signos can help you interpret how your body responds to various exercise intensities, whether in cold-weather exercise or in a gym, which helps you understand how to best plan your workouts to target fat burning without overtraining or causing unwanted metabolic shifts.⁹ 
• Recovery Precision: You can also monitor how well your body recovers from exercise and cold exposure, with Signos providing insight and recommendations on how to address post-workout nutrition accordingly.
• Safety Buffer Alerts: Signos will send you a signal if glucose levels are reaching an unwanted level. Alerts can help you identify when it’s necessary to scale back, extend your warm up, or plan a longer cool down.

Smart Strategies for Cold-Enhanced Outdoor Cardio

By tracking your body's unique response to cold-induced thermogenesis, you can find motivation and enjoyment in outdoor activity during the colder months with a personalized plan tailored to your needs.

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Here are some key strategies to integrate cold-weather cardio and your CGM data into your health and weight loss plan:

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• Establish a Baseline: Before you start, track your typical glucose response to a few regular workouts to understand your starting point without cold exposure. This will give you a better understanding of how the cold specifically is affecting your results.
• Gradual Acclimatization: Begin with shorter workouts in milder temperatures before attempting winter workouts in cold air. Gradually increase the duration and intensity of your exercise, reducing the temperature as your body adapts. This can naturally occur as you continue to stay active outdoors in the winter months.
• Post-Workout Analysis: Remember to review your CGM data after a cold-weather workout to assess how your glucose levels were affected. If you notice more stable or lower glucose trends, then this can indicate improved insulin sensitivity!
• Fueling for the Cold: Utilize your CGM data to fine-tune your pre- and post-workout nutrition. It’s possible you may need to adjust your carbohydrate intake to support your body's increased energy expenditure and thermogenesis. ​​Also, don’t forget hydration. Even though it’s not hot weather, you still need to drink water regularly.

Sample Signos-Style Outdoor Cardio Routine Before First Frost

Here is a sample plan that uses Signos CGM data to make smart adjustments and build a sustainable cool-weather metabolic training program: 

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• Monday: Engage in Zone 2 aerobic cardio for 30-45 minutes, such as a brisk walk, light jog, or bike ride outside in the cool morning air (50-60°F). Using your CGM, you should see a gradual decline or stable trend during the workout, indicating your muscles are efficiently using glucose for energy. 
• Tuesday: Focus on a full-body strength training routine (bodyweight or weights) indoors. Your CGM may show a normal, temporary spike in glucose due to increased stress hormones during. Afterwards, a quick return to baseline is a good indicator of optimum insulin sensitivity.
• Wednesday: Ramp it up with a shorter, high intensity interval training (HIIT) session, such as sprint intervals on a track or hill repeats outside during the cooler part of the day. High-intensity work can cause a glucose spike; however, if the spike is particularly high, it may indicate that your body is under excessive stress. Adjust your next HIIT session by reducing the intensity or try it indoors next time.
• Thursday: Engaging in a low-intensity activity, such as a gentle yoga session or a leisurely walk, can help improve recovery and prevent overtraining. You can still reap the benefits of cold exposure outdoors even while engaging in active recovery movements. Stable glucose levels on this day suggest your body is recovering well and handling the metabolic demands of your workouts.
• Friday: Try a longer, moderate-intensity outdoor exercise, such as a 60-90 minute run, bike ride, or hike in nature. A stable or slowly declining glucose trend over this longer period is a great sign of metabolic efficiency and fat adaptation. However, remember to ingest some carbohydrates during your workout if this session lasts beyond 90 minutes or if your glucose levels decline too far.
• Saturday: Another full-body strength routine (bodyweight or weights) indoors. You should notice relatively similar glucose responses before, during, and afterwards as you did with the previous strength training day. 
• Sunday: This is a rest day. Choose a fun outdoor activity, such as yoga in the park or lunges as part of a light workout routine. Choosing complete rest this day is perfectly fine, also. This is a perfect time to check in and review your CGM data from the week.  Have you noticed any trends or improvements yet? Your CGM data will provide a cumulative report on the positive metabolic changes resulting from your cool-weather training, offering insights and feedback on how to structure the upcoming week.

The Bottom Line

Working out in cooler temps with the right outer layer and wicking materials can keep you safe and comfortable. By combining cold-weather exercise with data-driven insights, you can boost your metabolism, protect against dehydration and hypothermia risks, and enjoy outdoor exercise during the colder months. For the sake of improving your overall health, you’ve got to keep moving. ‘Cuz Baby, it’s cold outside.

Learn More About Signos’ Expert Advice

If you have more questions about improving your health, fitness, and nutrition, seek expert advice from a continuous glucose monitor and the Signos team. A continuous glucose monitor (CGM) can give you the insights to make smarter nutrition and exercise choices. The Signos app offers a personalized program designed to help you achieve your health goals.