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Winter Exercise Tips
by Lynn Bode,
http://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.
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 a free sample workout and to
sign-up for their monthly fitness newsletter. Fitness professionals
improve your business, visit:
http://www.trainerforce.com
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