Summer Bodies are Built in Winter
Oh, the weather outside is frightful and the fire inside is so delightful. We know the feeling to snooze a little later during the cold winters, watching Netflix and vegging out. It sure sounds enjoyable while a small part of you knows that winter should not be used as an excuse to put that fitness goals on hold, but most of us tend to put our exercise routine at the back of our minds.
What winter-motivation would you need to get up and get going? The short and sweet regarding taking a fitness break is that the longer the break is, the more difficult it is to get back into the swing of things. To trigger your muscle-memory you will need a double-header after an extended break from your program.
Rhythm and Routine are the two Go-To actions for burning more calories and to double up in winter.
Did you know that your body burns more calories in the winter? It’s true. When the temperature drops, your body must commit more of its resources to regulate your core body temperature, which requires more calories since it takes more effort to distribute blood through the body when temperatures drop. Thus, morning or evening exercise will benefit body and mind.
Winter workouts create the perfect opportunity for routines which encourage cardiovascular endurance; since your heart will have to work harder and as a result will become stronger.
The dull-looking surroundings can be a demotivation which might lower your mood and stability. Fewer hours of sun and constant cold weather can cause disorders such as depression and anxiety, making it more difficult to manage stress levels and cultivate a positive mindset. Exercise, at any time of the year, is a great way to release endorphins which helps us stay positive.
Winter is flu season, so it is important to boost your immune system by exercising, even if it means following just small-muscle and indoor programs.
While others lose faith in the condition of their winter-bodies you can be the one in the crowd to maintain your body-and- mind fitness routine.
When working out in the winter a few things should not be neglected.
- Staying Motivated
- Staying Hydrated
- Warmups and Cool-downs
Winter is a good time to enlist an “accountable buddy” who will drag you out of bed and kick your lazy mood into first gear. Yes, that energetic friend who will “sweat it out” with you.
Staying active means to change your fitness program regularly to avoid the monotony of doing the same thing over and over; eventually resulting in a big winter-exercise-routine quit. Challenges may not be a complete workout by itself but will help you find a reason to get moving each day.
Also try to move and get your heartrate pumping for at least 30 minutes a day.
Test your limits. Your winter routine can be simple and include, but do not have to be limited to, the movements such listed below.
Repeat each day’s exercise at least three times to gain continuous results:
- Day 01 - 25 Squats
- Day 02 - 10 Burpees
- Day 03 - 30 Second plank
- Day 04 - 10 Pushups
- Day 05 – 1 km walk
- Day 06 - 25 Lunges
- Day 07 - 30 Second bridge
- Day 08 - 20 Donkey kicks
- Day 09 - 50 High knees
- Day 10 - 2 km walk
- Day 11 - 15 Burpees
- Day 12 - 15 Pushups
- Day 13 - 150 Jumping jacks
- Day 14 - 45 Second plank
- Day 15 - 50 Jump squats
- Day 16 - 30 Jump lunges
- Day 17 - 45 Second bridge
- Day 18 - 30 Donkey kicks
- Day 19 - 20 Pushups
- Day 20 - 3 km walk
- Day 21 - 60 Second plank
- Day 22 - 20 Single leg bridges
- Day 23 - 150 Skiers
- Day 24 - 40 Walking lunges
- Day 25 - 50 Squats
- Day 26 - 20 Burpees
- Day 27 - 60 Second bridge
- Day 28 - 100 High knees
- Day 29 - 25 Pushups
- Day 30 - 75 Second plank
The exercises above are suggestions found on Google and can be altered to your own health and stamina. Just do something! If in doubt, sign up with a personal trainer who will keep you accountable to your own goals.
Go For [C]old!
Written by Life & Wellness Coach Hettie Mills exclusively for SPORTAN™ Industries, June 2021. | www.hettiemills.co.za