Too cold to exercise for weight loss?
You know that you can't let cold weather side-track your exercise program
- after all, the winter months are when we gain the most weight. Thanksgiving,
Christmas, parties, and the gray-weather winter blues all cause the
weight to creep up. Exercising regularly is one of the ways that we
can keep the weight off - and stay out of the winter dolrums at the
same time.
Here's some great tips on how to keep up your weight loss program and
your exercise routine when it's cold outside:
Winter Exercise Tips
By Lynn Bode
Owner of www.workoutsforyou.com
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.
Outside exercise in the winter:
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.
Inside winter exercise ideas:
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.
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 a free sample workout and to sign-up for their monthly fitness newsletter.
Fitness professionals improve your business, visit: http://www.trainerforce.com
