Established 2005
Safe Workouts For Cold Weather Months
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With the temperatures plummeting this time of year, many of us tend to
hibernate inside our homes. But, hibernating is for bears. As humans it's
important to stay active through all four seasons. Yet, a poll of 5,000
people found that 30 percent get no exercise at all during the winter
months.
Just because it is cold outside doesn't make it open season for an excuse
not to exercise. There are multiple exercise options one can choose to
participate in regardless of what the outdoor thermometer reads. Depending
on your location and likes, you can choose to workout inside or outside.
All that is required for Winter-time workouts is some planning and employing
all safety precautions. If you prefer to workout outside, keep the following
tips in mind.
. Get warm first. A proper warm-up is critical. Cold temperatures can make
your muscles tight and therefore they are more prone to injuries. So, it's
important to get them warmed-up prior to engaging in intense physical
activity.
. Insulate your body. The best approach to dressing for outdoor exercise is
with layers. Layering provides the most effective heating method, plus it
allows you to remove the top layer if you get too hot. The layer closest to
your skin should allow moisture to be wicked away. The top layer should be
both wind and water resistant.
. No sweat. Don't assume that you have to sweat in order to get a good
workout. You should avoid sweating that causes the clothing layer closest to
your skin to get wet and cause you to be chilled. Instead monitor your
intensity through a heart rate monitor or the Rating of Perceived Exertion.
. Don't strip when you get inside. While you may be tempted to immediately
remove your layers when returning inside, give your body time to adjust.
Post exercise hypothermia is possible. This happens when your body rapidly
loses its heating stores.
. Drink up. It's just as important to stay hydrated when exercising in
winter as it is in summer, even though you might not feel as thirsty.
. Lighten up. If possible, it's best to exercise outdoors during daylight
areas. But, with shorten days that can be difficult to do. If you exercise
outdoors when it is dark, wear reflective materials to ensure that you can
be seen.
If the thought of getting outside to exercise makes you dive under the
covers, instead choose one of the many indoor workout options. Below are
just a few of the many choices.
. Walk at an indoor location, like a mall. If you need extra motivation to
get yourself to the mall, join a walking group. This will help you stay
accountable to someone other than yourself.
. Join a health club. This will allow you a large variety of physical
activities to choose from every week.
. Create a home gym. This doesn't have to be expensive. You can easily
set-up a great workout routine with just a set of dumbbells, an exercise
ball and a jump rope. Get all of this for around $50.
. If you have stairs where you live or close by, spend as little as 20
minutes at a time climbing up and down the stairs for a very intense and
efficient workout.
. Get wet. Find a local indoor pool you can use. Try swimming, water
aerobics, or even just walking or running laps in the water.
. Visit a library. Usually local libraries offer exercise videos you can
check-out for free. Pick-up a new one to try out every time you return the
previous video.
By staying fit during winter you'll be able to avoid gaining weight, have a
head start on swimsuit season, and avoid losing strength and stamina caused
from inactivity. Just as tulips need winter nourishment from the Earth to
strongly bloom in spring, humans need to continue to nourish their bodies
during winter so they too can bloom come spring.
About the author: Lynn Bode is a certified personal trainer specializing in
Internet-based fitness programs. She founded Workouts For You, which
provides affordable online exercise programs that are custom designed for
each individual. Visit:
http://www.workoutsforyou.com for free
fitness tips and a sample workout program. Fitness professionals, learn how
to support your clients online, visit:
http://www.trainerforce.com