Winter Workout: Modify schedule to reflect change in temperature
Combined with juggling family, work and the onslaught of commotion brought forth by the hectic holiday season, many find their fitness routines have been laid to rest leaving themselves left unmotivated and overweight. This year, keep your routine from slipping into hibernation with a few easy adjustments that are sure to keep your mind and body active!
Simple solutions can modify your schedule to reflect the change in temperature.
Transition an outdoor walking program indoor. If you are running/walking in a park, on the city streets, or up and down the beach I like to transition my running or walking workouts to mimic flat or hilly terrain. You can do this by increasing the incline to a point at which it's challenging but not to point were you have to hold on. Find your comfortable running/walking pace and then transition back and fourth between incline levels mimicking an outdoor program.
Ideally you should maintain the frequency of days/time that you were doing when outdoor.
Pay attention to how your body feels specifically your joints and areas that typically get tight. For example hamstrings and lower back. Make sure to stretch before any workout routine and hydrate frequently. Do not hold onto hand rails it leads to improper form and listen to how your feet are landing. If you hear pounding you may be going to fast and need to slow down the pace.
This would be a great time to try a new body conditioning class, zumba, spin class, sports conditioning class etc. You can still break a great sweat while also focusing on core or leg strength benefits from a total body conditioning workout!
Make winter fun! I love winter because I get to hit the slopes. Skiing is fantastic for toning total body glutes, hamstrings, quads, back and abs, and arms.
Skiing and snowboarding can be challenging if your a beginner and even more challenging if you have not been incorporating flexibility, balance, and endurance training into your workout. It's always good to stretch before you decide to hit the mountain.
If you are just starting I suggest even a 30 minute lesson from an instructor or while your friends are swooshing down the mountain, snowshoeing can still be a great workout, but less taxing on joints and safer if you have not been regularly stretching your hamstrings and lower back.
Another great option is to work with a trainer to add some variety or try a new challenging program you might not do on your own. If that's not in the budget grab a friend and hit the gym instead of happy hour.
Written by Melissa Paris
Paris has a degree in Nutrition and Dietetics from Montclair State University. She also holds a certification in personal training from the National Academy of Sports Medicine, pre and postnatal certified, integrated flexibility training, and the TRX system.
Image source: Melissa Paris
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