Come Out Of Hibernation – 10 Winter Fitness Workout Strategies
Winter is like a bear for every body. Health experts say that during the colder months, your metabolism naturally slows down, which contributes to weight gain. Even if you hide those extra pounds under extra layers, come spring there will be a day of reckoning. Save yourself grief by committing to fitness this winter. And it’s not as hard as you may think. With a little creativity, flexibility and a few helpful hints, you can make fitness a mainstay in your life this season and beyond.
Here are a few strategies for staying in shape in this winter:
1. Warm Up and Cool Down: Cold weather constricts muscles, so allow enough time for proper stretching to warm up muscles before you exercise. Cool down with stretches to keep you limber and flexible. Leg, arm and calf stretches should be held for 30 seconds each for best results.
2. Dress in Layers: Wear layers for maximum warmth and take them off as needed. Make sure that the layer closest to your skin is a material that will “wick” moisture from your skin. Your outer layer should be wind proof as well as water resistant. And, don’t forget a hat or headband and gloves to keep you well insulated. Wear reflective clothing if you work out in the dark.
3. Put Your Best Foot Forward: Make sure to wear shoes or boots that fit properly and will also keep the snow and moisture from getting your feet wet and cold. Material such as GORE-TEX® is best for insulation and maximum results.
4. Stock Up on Smart Foods: It’s easy to grab a cookie or holiday treat in lieu of a healthy snack alternative. Choose foods and beverages that will help fuel your body for cold weather workouts – fruit, whole grain breads, nuts and sports drinks such as Gatorade are the best bet (though a cookie or two is always a deserved reward after you exercise!).
5. Stick to Your Routine: If you enjoy running or walking in the warm weather months, there’s no reason you can’t enjoy these activities year-round by wearing the right winter clothing.
6. Try a New Sport: Try something new this winter to spark your interest – snow
shoeing or cross country skiing, ice skating and even sledding are great aerobic activities that will get your heart racing and help tone the arms and legs for spring. Since falls on ice are a leading cause of injury, make sure to start slowly and get acclimated to the rink or slope.
7. Toss a Snowball: If you’re surrounded by a winter wonderland the next few months, pick up a snowball and have some fun with family and friends. This is great upper body exercise. Remember to use correct form, aim and toss moderately – this is not the World Series.
8. Start Shoveling: When snow is piled up at your front door, shoveling can be great exercise. Be square to the shovel — your feet and shoulders should “face” the shovel to avoid injuries to your back, neck, and shoulders. Start slowly to build endurance and improve on technique.
9. Join a Gym: If you just can’t battle the cold temperatures, join a gym. Many health clubs offer incentives during the winter months that you just can’t refuse. Take a swim, try yoga or even learn how to rock climb if you’ve got that adventurous spirit.
10. Use the Mall. Weather outside is terrible? Most malls open for walkers early in the morning. Have you ever noticed that the floor in some malls has different patterns or colors especially along the storefronts? This marks the trail for walkers.
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