Posted by Stephen Messineo on Tue, Dec 09, 2008 @ 08:09 AM
The urge to "fatten up" and "hibernate" in winter is strong, even for us humans. However, you are better off staying in shape than struggling to catch up come spring. And winter exercise benefits more than just physical fitness; it is also a powerful antidote for the winter blues.
Your options for winter workouts will vary by interest and location. People in warmer, sunnier climates have the outdoor advantage over us northeasterners who have to live with cold temperatures and snow. But many people find being outdoors in winter exhilarating. I mean look at Rocky Balboa. He didn't need any steroids or high tech equipment to train for his fight with the big Russian, Ivan Drago in Rocky IV. No, all he needed was 2-3 feet of snow covered wasteland, a pile of wood to cut and throw around, a cold barn to workout in, a "Paulie" weighted sled, a few trees to chop down, and a snow covered mountain to climb (watch this link if you need a visual: http://www.youtube.com/watch?v=W8xHjC27YvM&NR=1 ). If it worked for him, it can work for you. And look at how much fun he had!!
Rocky workouts aside, more common winter activities include snow shoeing, ice skating, downhill and cross country skiing (regarded as one of the best cardiovascular workouts). If you are not a fan of cross country skiing, you can still get a great workout by downhill skiing or ice skating for a few hours at a time.
Winter exercise is not without its risks and challenges. In below-freezing weather, frostbite and hypothermia are of concern, while rainy climates make it challenging to stay both warm and dry. Make certain that you wear the right clothing to protect your skin and maintain appropriate body heat. And do not skimp on the warm-up exercises! Your muscles take longer to loosen up in colder weather, making injury more likely without adequate preparation.
If outdoor exercise in winter weather is not to your liking,
shift your focus indoors. Head to the gym or health club for sports, fitness classes and workouts. Many facilities also have indoor pools. Swimming is an excellent year-round activity that is gentle on joints and enhances cardiovascular health, strength and flexibility.
In many communities, walkers take to the indoor shopping malls in winter. Local walking clubs, health clubs and some malls themselves sponsor mall-walking programs. Finally, many communities and sports complexes offer sport leagues for people of all ages. These may include basketball, indoor soccer, floor hockey, indoor football, etc. Getting a team together with a few friends is a great way to stay in shape and have fun if you'd rather stay indoors during the winter.
In all seasons, varying your activities (cross training) will reduce the likelihood of injury and help prevent boredom. Focus alternately on strength and endurance, flexibility and balance, and skills specific to your favorite sports or fitness activities. Aim for 4 to 6 weekly sessions of 30 to 45 minutes each.
If you need some new ideas on training regimens during the winter months, give us a call. We may be able to help you design a winter fitness program to facilitate your specific fitness goals while keeping you in shape and injury-free.