5 Ways To Train Your Body in Extreme Temperatures

Missing a workout or fitness routine because of harsh weather conditions can feel like a setback in your goals. Especially as a martial artist, training your body in extreme temperatures builds incredible mental resilience while improving physical performance. Build an indoor gym or protect yourself as you work out outdoors with these helpful resources.

1. Acclimate Slowly

Your body needs time to adapt to significant temperature changes. Before you commit to your fitness routine, start with shorter, less intense workouts in the new environment and gradually increase the duration and intensity over several weeks. This slow progression allows your cardiovascular and sweat-response systems to adjust, which will reduce the risk of heatstroke or cold-related injuries.

2. Hydrate Properly

During hot summer months or warm temperatures, you sweat more and need to replenish fluids to avoid dehydration. Likewise, in the cold, you may not feel as thirsty, but you still lose water through breathing and sweating. Drinking water consistently throughout the day will help you stay hydrated and energized during your training sessions.

3. Dress in Layers

Layering your clothing allows you to manage your body temperature effectively. When training in the cold, wear a moisture-wicking athletic shirt or long-sleeved shirt to pull sweat away from your skin. Then, add a middle layer for insulation and warmth. Finally, cover your body in an outer layer to protect yourself in rainy or windy conditions. As you warm up, remove the extra layers.

For heat, choose lightweight, light-colored, and breathable fabrics that allow air to circulate. This will help you train your body in extreme temperatures and protect your immune system from harsh weather conditions.

4. Adjust Your Workout Timing

Schedule your workouts during different times of the day where high and low temperatures won’t affect your workout. For example, in winter, aim for the warmest part of the day, usually mid-afternoon, to take advantage of the sun’s warmth and light. Also, avoid training during the hottest part of the day in summer, which is typically between 10 a.m. and 4 p.m.

5. Control Your Indoor Environment

When outdoor conditions are too severe, training indoors will feel comfortable and rewarding. To prepare for colder weather, installing a wall-mounted heater in your gym can maintain a safe workout temperature, and for warmer climates, use air conditioning to keep your space cool. This control gives you the space you need to follow through with your routine without exposing yourself to dangerous weather.

As you work out in extreme conditions, listen to your body and take a short break to prevent long-term injury. Pushing through extreme fatigue, sharp pain, or dizziness can lead to serious injury or burnout. If you feel unwell or notice a persistent drop in your performance, it might be time to take a rest day.