Even though the weather is still relatively mild, winter is only a few weeks away. And winter can play havoc with your exercise program if you are not prepared to tackle the problems that come with it.
Although some people have various types of aerobic exercise equipment in their homes, most individuals rely on the outdoors for their aerobic workout. When the rain begins to fall, the wind begins to blow and the temperature drops, it it’s easy to “excuse yourself” from your daily aerobic routine. You begin working out less just as you appetite begins to increase from the cold. And as you increase your caloric intake, you will be burning fewer calories, leading to weight gain.
So how do we cope? Even if you have no exercise equipment, there is plenty you can do indoors in the way of aerobic exercise. Since most of us live in apartment buildings, we have access to staircases. If you have three or four flights of stairs, try going up the stairs, two at a time if you can, and then walk down slowly for recovery. Do 4-6 sets. Another alternative is running in place for several minutes. Good old-fashioned jumping jacks are fall into the category of aerobics. And if you’re looking for more of a challenge… Try setting yourself in the push-up position but alternate right and left to bring your knees up to your chest. As you return one side, bring up the other. This is called the sliding ski stretch. Ideally, you should work to integrate all of these different types of exercises into a 25-30 minute routine.
It is best to couple your aerobic routine with some resistance training. Do abdominal exercises as well as push-ups, dips, and use a simple band to work other muscles. It is advisable to intersperse these exercises within your aerobic routine – something we call circuit training. For instance, you can do 4 sets of stairs, and then do your abs. Then you can run/jog in place for 5 minutes and do your pushups and dips. Follow this with some jumping jacks and sliding ski stretches, and general stretches to cool down after you have finished. This is a quick and easy way to stay in shape no matter what’s happening outside.
If you crave being outdoors and want to brave the cold, it’s important to dress appropriately. Gloves and warm sweat clothes are a good idea. A hood or ski hat will help you retain your body heat. Even though it’s cold outside, be careful to stay well hydrated. If you want to workout in the rain, be sure that your exercise clothing is waterproof.
Don’t let the winter add up to more calories consumed than expended. Be vigilant in your workouts and work diligently to keep your caloric consumption in check. Fresh hot soups and herbal teas can help curb your appetite. And remember – exercising and staying active in the winter is a great way to stay nice and warm.
Staying in good shape during the winter is another way to “add hours to your day, days to your year and years to your life.”
For previous columns, click HERE.
Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 10 years of professional experience. He is the co-director of the Jerusalem-based weight loss center Lose It! together with Linda Holtz M.S. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected].
(Alan Freishtat – YWN)
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One Response
This is a great series of articles. But I must have missed the one explaining the good carbs and how to incorporate them into meals with correct portions and meal frequency during a 24 hour day.