Seven ways to keep exercising in the cold, dark winter months | Fitness

Sign up to a challenge

Whether it is undertaking the NHS Couch to 5K plan or signing up to a marathon, having a goal can give shape and structure to an exercise routine. Whatever your motivation and fitness level, there are numerous events (many of them free) that you can enter.

Make it social

Some people love exercising on their own, but for others, it is helpful to have company. Buddy up with a friend or get involved with a local group or class. Parkrun, which organises free 5km timed runs in more than 500 locations across the world, is a great way to meet people in your local area and is easy to join. There is another incentive to working out with pals, too, according to Dr Joe Costello, senior lecturer in exercise physiology at the University of Portsmouth. “Research suggests that if people are meeting up with friends to exercise they are less likely to pull out.”

Keep warm in your kit

“There’s no such thing as bad weather, only unsuitable clothing,” said the late British fellwalker, illustrator and guidebook author, Alfred Wainwright. Base layers, gloves, headbands and hats are all useful for extra warmth. If you are going to and from a place for exercise, wrap up in a coat or jacket so as not to get chilly while travelling. Visibility is also something worth paying attention to if you are exercising outside in the dark.

Mix it up

“Variety is the key to enjoying exercise,” explains personal trainer Geoff Walcott. “Doing the same type of training can be demotivating.” A small study of 114 men and women by the University of Florida found that participants who repeated the same exercises in a workout (three times a week) were more likely to quit than those who varied the type of exercise between sessions. Those with the more varied routine were also found to enjoy their workouts 20% more.

Train at home

If the thought of working out at home brings to mind grainy images of lycra clad aerobics instructors, it is time to rethink your strategy. From free online tutorials, videos and podcasts to subscription-based services such as Zwift (used by some professional cyclists as part of their training programmes) the options are plentiful. Walcott recommends using indoor training to complement outdoor training. “If you’re training for an outdoor race, for example a 5k or 10k, then you should be doing strength training as well.” The NHS’ Strength and Flex plan is designed to be equipment-free and easy to follow.

Keep track of your training

There are numerous apps and gadgets that can help keep track of your activities. And it doesn’t need to be tech heavy. Making a note or placing a dot on a calendar or chart can help you visualise how much you have already done. If counting steps is your thing, be aware that just racking up the numbers is not enough. Earlier this year, health experts encouraged people to increase the intensity of their walking, rather than just focusing on distance. Public Health England’s Active 10 app combines walking intensity and time. Not having enough time was cited as the main reason why people struggled to fit in exercise, according to a recent survey by PHE, so a 10 minute brisk walk each day is among its recommendations.

Give yourself a rest

Rest and recovery are important, especially if you are undertaking intense exercise or building up your fitness. According to Michigan State University, athletes who are sleep deprived may experience subtle changes in hormone levels, leading to higher levels of cortisol and a decrease in human growth hormone, which is active during tissue repair. Be it a hot drink or a warm bath to soothe your cold bones, having a reward to look forward to can be key on cold, miserable days.

Too Lazy To Workout During The Winters? Here’s How & Why You Need To Motivate Yourself To Do It

How bad could it be if you were to skip a few months of exercise to beat the biting cold? Well, more important than you can imagine. according to a recent study, a sedentary lifestyle is more damaging to your health when compared to smoking, diabetes and even heart disease.

Researchers and authors of the study published in the journal

JAMA Network Open called the results as “extremely surprising. “

playbuzz.com

“Being unfit on a treadmill or in an exercise stress test has a worse prognosis, as far as death, than being hypertensive, being diabetic or being a current smoker,” Wael Jaber, senior author of the study told CNN. “We’ve never seen something as pronounced and objective as this.”

Comparing those with a sedentary lifestyle to the top exercise performers, the risk associated with death is 500% higher and comparing somebody who doesn’t exercise much to somebody who exercises regularly showed a risk 390% higher.

FOX59.COM

“There is no level of exercise or fitness that exposes you to risk,” he said. “We can see from the study that the ultra-fit still have lower mortality,” says Jaber.

Besides science states that the calorie burning rate is higher during winters as the body uses up more energy to keep itself warm.

Which is why it makes sense to perform some heavy-duty outdoor activities during the winters when the weather is conducive for it. The dip in temperature is a good time to fire up your metabolism as your body works harder to stay warm and as a result burns more fat during this time. 

fit36.com

“Winter is a great time for anyone who wants to work out—if you’re looking at body and muscle building the gym is the place to be. For those who just want to stay fit or shed those kilos—you could alternate between three days of outdoor activities and three days of weight and strength training inside the gym,” says fitness trainer Bhavin Zala. 

If that isn’t motivation enough to get you to workout out during the winters, here’s how you can stay motivated to active during this upcoming season:

Choose a winter sport 

The best way to work out in this weather is to choose a sport which is popular during this time. There are so many games that you can play, the popular ones being badminton and cricket.

Pick something you actually like doing

The key to making a workout into a habit (despite external factors, like the cold weather) is to choose something you like doing. You’ll want to wake up, get out of bed and do whatever it is that you want that makes you happy, without having to feel like you have to convince yourself to do so. 

capacitarteuba.org

Seasonal gear is important

As the season changes, we all tend to alter our wardrobe. You must do the same for your workout as well. Having appropriate workout gear that looks good on you and keeps you warm is a must. Not only will it keep you safe from getting a cold but also inspire you to work out during this season.

Warm-up is crucial

Althea Shah, a fitness expert, says, “A proper warm-up is important before you start exercising. Cold temperatures can make your muscles tight and therefore they are more prone to injuries.” Warming up your body prepares itself for exercise both physically as well as mentally. Warm-ups concentrate on the muscles and allow them to stretch.

thelifevest.com

Remember your goal

During the winter, we often feel lazy to wake up and keep postponing our workout. Plan your workout in a way that it keeps you feeling motivated. Don’t opt for something that you will not be able to follow. Altering your workout routine during each season will not only keep you going but will also ensure that you stick to your every day workouts.

Opt for indoor exercises

The best way to stay encouraged to workout during the winter is by choosing to workout indoors. Usually, when it’s foggy in the morning, going for a walk seems out of the question. Thus, compensate your hour-long walk with a 45-minute of free hand exercises or an hour extra at the gym. This way you won’t end up feeling guilty or wasted.

PINTEREST.CO.UK

Don’t give up

If you’ve missed your work- out or diet for a day, don’t allow it all away and binge. Accept that you’ve missed your target and have to work harder to make up for the loss the following day.

Keep yourself motivated through your gear and workout partners

Buy new workout clothes, so you feel inspired to work out and feel good about yourself. The cost of investing in those hats, gloves, tights, tops and jackets are offset by the joy and enthusiasm you get out of using them. Have a workout buddy or date, as a friend always pushes you to workout as they will help you feel accountable for showing up. 

FIT.BIJI.CO

Go off to bed early

If you hit the bed early, you will also get up early the next morning. Ensure that you get enough time to rest so that you are ready to exercise the following day.

Here’s how you plan your days to accommodate working out during the winter:

How do you get out of bed for starters?

“The trick is to just spring out of bed in a go. Don’t wake up and keep rolling in bed or waste time checking your phone. If you spring into action the moment you wake up and get started—you will automatically feel active and alive,” says Camp instructor and fitness buff RajendraSinh Jadeja. 

NEWSAPI.COM

Start your slow right from you bed

Stretch your muscles in bed so your brain and body get the message to prepare for a workout, with a few exercises, such bridge, knee hugs, supine spinal twists, forward and side sway and neck and shoulder roll.

Too lazy to head out? Start in the comfort of your home

If you’re too lazy to hit the gym, keep a mat and few accessories like the band or stability ball in your room and if not then you can use a chair for squats, leg climbers, tricep dips and more. Use the wall for squats and hand pushes.

Here are some tips that can help you exercise in the cold outdoors in the winter:

A complete guide to exercising when it’s cold — Quartz

This week in London, the sun sets at 3.50pm. We’re waking up in the dark, leaving work in the dark, and spending a good proportion of the intervening time underground or desk-bound. Hearty meals and firesides seem more attractive than the chilly outdoors, or a busy gym. (If you live in the global south, though, read this.)

Exercise can be hard in the northern hemisphere in winter, and perhaps especially so in cities bereft of the birdsong or starry skies that make the countryside joyous in any season.  But identifying what stops us, planning well, and creating the right conditions can make winter work-outs some of the most rewarding of the year.

Find the motivation

Good news: Research from the University of Maastricht in the Netherlands suggests that once you’ve acclimatized, exercising in the cold burns fat quicker than more comfortable temperatures, because deposits of so-called “brown fat” are activated as the body learns to get warmer, faster. So winter might even be better for weight management than those jogs in more pleasant weather.

Secondly, exercise is a great way to beat winter blues. Studies link increased exercise to better moods for people with depression and seasonal affective disorder (SAD). If you’re able exercise outside during daylight hours (think running at lunchtime), you’ll get more of that elusive vitamin D from sunlight which is good for bones, teeth, and muscles.

For many, the rush of endorphins we get from exercise is reason enough to prove it’s good for us. But how do you translate that knowledge into action?

Prepare well

Planning and writing down exercise sessions ahead of time makes it more likely you’ll do them, and if you’re exercising before work, smooth the transition out of bed as much as possible. Lay out exercise clothes and shoes the night before, pack your work bag, and plan both your outfit for the day, and your post work-out breakfast.

For outdoor winter exercise, the right clothing will make a huge difference to your experience. Jackie Newton, an endurance coach, suggests layering up for warmth, with exercise-specific fabrics that dry quicker than cotton. Plan on:

• A lightweight top made of technical fabric
• Lightweight fleece for dry weather
• Breathable, light waterproof for rain
• Leggings, running tights, tracksuit trousers or shorts
• A beanie hat
• Gloves

Remember to warm up, for example with light jogging, before really going for it.

Be safe

Bright colors and reflective strips are best for dark winter nights and mornings. If your clothes are dark, then a reflective bib or head-torch will keep you safer. Stick to well-lit, familiar areas.

Most experts suggest that if it’s really icy out, reschedule outdoor exercise—injuries take a long time to heal and it’s not worth the risk. Some cyclists prefer mountain-biking in winter, and trail-running is less ice-prone than street running, if those are options. If you need music or a podcast, turn the volume low and just listen with one ear-bud, staying aware of what’s going on around you.

Reuters

Make sure you stand out.

Find a way to stay with it

Getting out of the door can be the hardest part of exercising in winter. Barbara Brunner, a personal trainer who says she actually prefers running outside in winter because it feels more of an adventure, suggests having a companion to combat those moments where we weigh up whether to stick to plans.

“It’s so much easier to have a training partner,” she said. “If [people] have someone else who they’ve made a promise to…then they find it easier to get their ass out of bed. And also it’s nicer because you can chat to each other, or you can push each other in the moment.” If you can’t cajole a buddy into ensemble exercise,  joining a running club, bootcamp, or group swim session could keep you on track.

Setting a goal is another great way to stay motivated; just make sure its achievable. Sign up for an organized run in three months time, and then follow a training program to get you there (like this one for five kilometers, complete with podcasts.) You don’t have to work out every day: Thirty minutes of cardio exercise three times a week is much better than nothing.

It’s not just frosty mornings

If the idea of wintry running or cycling still isn’t appealing, consider exercising indoors. Gyms are an obvious solution; make them more bearable by arranging your day to avoid busy times.

Winter can also be a time for indoor activities you might not get around to otherwise. Dance, squash, hot or regular yoga, circuit training, and swimming, are all great ways to spend an hour in a long evening that might otherwise be spent eating, drinking, and looking at screens.

Embrace the winter

If you live in the Alps or the Rockies, winter exercise blues are unlikely to be a problem. For others, skiing can be a distant, expensive dream. But if a few days on the slopes is an option, use it as motivation to train the rest of the winter—helping you avoid injuries and make the most of your time away.

Ice skating is available in lots of major cities, and beautiful pop-up rinks are becoming increasingly popular.

Reuters/Paul Hackett

Put a rink on it.

Brunner says it’s important to find something you love to do rather than making exercise a chore, such as going to an outdoor heated pool with friends, where the warmth of the water contrasts with the sharpness of the air.

Finally, winter is a beautiful time to do one of the most-overlooked forms of exercise: walking. Try this on a weekend: Get up early and take a train out of the city. Plan a walk that lasts from 11 until 3, ending at a pub or café, so you can eat and get warm before jumping on a train home.

Reward yourself

There’s a debate about the rewards-after-exercise question. Some suggest a small food reward is a good motivation. On the other side, those who think connecting exercise with snacks is a mistake.

The ideal is probably to try and frame exercise as a pleasure, not a punishment—think of it as personal time, or a time to think, or listen to podcasts.

Likewise, food ideally shouldn’t be a reward. Whatever you eat, make sure it’s delicious and that you take time over it, which will make it feel more satisfying. If you’re working out, you need to eat some energy-rich carbohydrates—like whole grains and potatoes with the skins on—and some protein, which helps build and repair muscle: oily fish, eggs, and beans all count. Add vegetables and salads, too.

If it helps motivate you to exercise and form a habit, small food rewards—like a square or two of chocolate—can work. But research also shows that people who exercise can undo a lot of the work making themselves healthier because they feel entitled to eat more. Here are some non-food-based rewards, especially for winter:

• Join a pool or gym with a sauna, and end your workout with a welcome blast of heat,
• Soak after a run in a warm bath,
• Book yourself a massage at the end of a month of wintery work-outs,
• Think about what you’d find most relaxing (sleep, TV, reading recipe books) and let yourself do it for a chunk of time once you’ve exercised,
• Take rest days: They’re important for allowing muscles to recover, and they feel all the sweeter when you’ve been out in the cold on the other days of the week.

6 Winter Workouts You Can Do From Home

As the winter cold sets in, you might find your workout routine disrupted by chilly winds or icy conditions. Though it’s tempting to come home and curl up under a blanket, you need to keep moving all winter long. Not only will it help you stay in shape and prepared for spring weather, but it can help fend off colds and flus, burn off that holiday weight and keep you happy and upbeat even when you miss the sunshine. No matter what exercise you enjoy most, you can find indoor alternatives that help you avoid cold weather. Try out the six winter workouts from home below to keep moving in a warm indoor environment. Once you find an activity you enjoy, stick with it for a happier, healthier winter.

Yoga

Yoga provides relaxing physical activity all year long and can easily be done in your bedroom, living room or just about anywhere in the house. You can even use yoga first thing in the morning to wake up slowly and get your body warmed up for the day. If you are new to yoga, try out a beginner level class or explore resources online to learn more about meditation and poses.

If the cold weather really has you down, try out hot yoga at a studio. The studio will be at least 87 degrees, giving you a warm retreat from winter air.

Running Alternatives

If you love cardio, you probably don’t want to give up that runner’s high, but you might not want to venture out into frosty conditions either. During the cold winter months you can get your heart pumping indoors with cardio workouts you can do at home, such as:

• Climbing stairs
• Jumping jacks
• Mountain climbers
• Burpees
• Jump rope
• High knees

Play

Chances are your family and family pets are getting a little stir crazy inside the house, too. Play actively with your kids or pets for another cardiovascular workout option. Whether it is a game of hide and seek or a family dance-off, playing together is a good workout and great fun. Just be sure to secure the breakables and move that coffee table out of the way.

Calisthenics

The military has used calisthenics (or bodyweight exercises) for years to build up strong soldiers. You can do calisthenics in your house easily without purchasing any special equipment. Just perform three or four of these exercises three or four times a week to grow stronger all winter long.

• Push-ups
• Crunches
• Leg lifts
• Planks
• Squats
• Lunges
• Chair dips
• Calf raises

Fitness Blender workouts

If you aren’t sure what type of home workout is right for you, check out FitnessBlender. com. The husband-and-wife duo offer free full-length workouts of all different types and difficulties so you can find a routine you enjoy. They also offer workouts made for busy schedules, getting you the most exercise in the least amount of time.

Find your indoor alternative

If you simply can’t motivate yourself to work out at home, it might be time to find a gym that hosts an indoor alternative to your favorite workout. If you are a bicyclist, check out cycling classes. If you run, sign up at a place with tons of treadmills. Though gym memberships can be expensive, staying healthy throughout the winter is worth the investment.

You can keep exercising all winter—without risking frostbite. It might take you a few tries to find an indoor workout you love, but don’t give up; you might just find your new favorite activity.

7 indoor fitness trends for winter workouts

Exercising outdoors in the winter, in most parts of the county, isn’t easy. There’s no light coming into the windows when your alarm goes off, and it’s pitch black before five, so most evening activities would be dimly lit, too. Winter storms and snow make heading across town to the gym a treacherous trip. Then, of course, there’s the cold weather: While some people have no problem bundling up and braving frigid temps for their morning run, others are more prone to hibernation until things warm up in the spring.

But retreating to the couch for the winter is not your only option. Instead, consider one of these popular indoor workout trends that will help ensure you keep your mind and body healthy, and work towards those fitness goals, all winter long.

Related

Get swinging with kettle bells

If you want to stay indoors in the comfort of your own home, swinging kettlebells offers a very effective cardio and strength workout. Kettlebell workouts have emerged as a favorite among people of all fitness levels. While the workouts look deceptively simple, a recent study found that during a 20-minute kettlebell workout participants were burning off, on average, 20 calories a minute. That’s the equivalent of running a six-minute mile, meaning you can get a full-body workout and torch major calories in less time than it takes to watch one of your favorite sitcoms.

Why are kettlebells so effective? It’s thanks to their unique shape. They have an odd center of gravity that calls for you to do more work with your stabilizing muscles to complete the moves. At the same time though, they are gentler on the wrists than traditional weights.

CAP Barbell Vinyl Kettlebell

You can find kettlebells in weights ranging from 8 lbs all the way up to 108 lbs. Opt for the real cast iron models and start off with the weight you feel most comfortable with and then build up as you go. I recommend starting with a 10-lb kettlebell for popular exercises like squats and kettle bell swings, and a 5-lb kettlebell for exercises like a single overhead press.

Strength train with resistance bands

Another fitness trend that is effective, easy to master, suitable for lots of different fitness levels and only calls for a very inexpensive piece of equipment is resistance training with bands. In fact, research has found that programs utilizing resistance bands increase muscle strength and size, and decrease body fat in a very similar way to free-weight training programs.

Resistance training helps you to improve both your strength and endurance simply using your own body weight and inexpensive resistance bands.

BalanceFrom Exercise Bands with Exercise Cards and Carrying Bag

You can buy a set for under $10 and there’s a huge range of exercises you can utilize them with. In fact, we have a simple total-body workout with resistance bands here.

Related

Channel your inner child and jump

How much fun did you have on a trampoline as a kid? You can still have fun jumping as a grown up, and if you invest in an in-home trampoline, you can get an invigorating workout while you’re at it.

A six-minute session on a trampoline is just about equivalent to running a mile and yet it’s actually easier on your joints, thanks to the lower impact cushioning trampolines have built in. And if you do want to venture out, a trip to one of the growing number of trampoline parks that are springing up all over the county is a fun winter activity for a family with kids or a group of friends. You can also check with your local gym to see if they offer rebounding classes, which are cardio and strength workouts performed on mini personal trampolines.

Stamina 36-Inch Folding Trampoline

A lightweight trampoline can be portable, especially if it’s foldable. This Stamina model weighs 14 lbs, to further improve its portability.

Climb a wall

Another fun way to get a great full-body workout is to track down an indoor rock-climbing wall. Indoor climbing gyms are becoming more popular, so finding one shouldn’t be too hard. You’ll find a list of all accredited facilities in the US and beyond here.

Scaling a wall will activate the muscles in your arms, legs, back and shoulders and can burn up to 650 calories a session, according to the Wisconsin Department of Health Services. You’ll build mental strength too, as you strategically make your way to the top.

Related

Unpack your swimsuit and hit the pool

It’s never too early to dig out your swimsuit and hit the local public swimming pool. In the winter swimming offers a great, low-impact workout that anyone can enjoy. Because it’s so easy on the joints, you can exercise for longer without tiring yourself — or your muscles — out, allowing you to burn 400-700 calories an hour depending on your weight. And the nice warm water will be a welcome change to all that nasty cold weather outside. Go solo and swim some laps, or consider a group fitness class like water aerobics or aqua spin for a fun twist on traditional cycling.

Related

Get your skate on

Ice skating may be a pastime linked with the holidays, but it offers an excellent winter workout into the new year, too. You can bundle up and find an outdoor rink, or there are plenty of indoor ice skating rinks you can head to instead, which will provide stable conditions regardless of the weather outside.

Wherever you lace up, your skating sessions will help tone your butt, legs and core as well as the stabilizing muscles that will have to come into play to keep you upright and balanced.

Find your inner zen

Yoga offers a great workout for both mind and body — which is especially important this time of year when the winter blues can have us feeling stressed and sad. Feeling more relaxed, grounded and clear-headed are some of the mental benefits that my clients report feeling after a yoga session. The physical benefits of yoga include improved posture, strength, and of course burning calories. And most forms of yoga can be completed anywhere you can fit a small mat. While many of us think of yoga as being all about Zen and calm, that is just one style. More vigorous styles, such as sweaty, intense Bikram yoga, offer a very challenging workout that can replace your morning run while the weather outside is cold. Check out free videos on Amazon and roll out your mat right in your living room or find a nearby studio that offers classes.

Related

TRY THESE FITNESS ROUTINES

Want more tips like these? NBC News BETTER is obsessed with finding easier, healthier and smarter ways to live. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram.

Stephanie Mansour

Stephanie Mansour is a health and fitness expert and weight-loss coach for women. She is a certified personal trainer, yoga instructor and Pilates instructor, and host of “Step It Up with Steph” on American Public Television. 

10 Best Winter Workouts For Women To Stay Active In Cold Weather

Truthfully, it’s not that hard to get your ass off your couch to jog when it’s 75 degrees and sunny outside.But when it’s 35 degrees, cloudy—and windy? Oh hell no.

Before you settle in for a long winter of boring treadmill runs (or, you know, not running at all…), consider trading your go-to outdoor workouts for these winter activities that burns mega calories and rev your endorphins just as much as your usual warm-weather routines.

(FYI: Calorie burn is estimated for a 125-pound person and a 185-pound person, according to guidelines from the American College of Sports Medicine. )

Cross-Country Skiing

Getty Images

“Cross-country skiing recruits your legs, quads, and glutes,” says Wayne Westcott, Ph.D., C.S.C.S., professor of exercise science at Quincy College in Quincy, Massachusetts. “And because you’re pushing off the ground with each step, you’re using the abductors on your outer thighs, too, which you wouldn’t work running or riding a bike. You’re also working your shoulders, triceps, biceps, and upper back by using the poles to help you propel forward.”

You can’t forget the core muscles, too. The one-pole-with-opposite-leg movement forces a constant twisting motion, working the obliques. At a high-intensity, you can burn 750 to 1,050 calories per hour, with this sport.

Uphill Skiing (Or Skinning)

Getty Images

Yep, skiing UP the hill is a thing people actually do. When skinning, expect to fire up the hamstrings, glutes, and quads with each step. Your triceps, upper arms, shoulders, and upper back will also get a workout because you’re using the poles. “You also have to maintain your posture, so your core and lower back will be working, too,” says Westcott. This vigorous outdoor activity burns 750 to 1,080 calories per hour.

Ice Skating

Getty Images

You can’t deny it—ice skaters have insanely great glutes. “When you ice skate, your power comes from glutes,” says Noam Tamir, C.S.C.S., founder of TS Fitness in New York City. “Each time you push off one foot, you go into hip extension and the glutes are the main driver there.” He says you also work the adductors and abductors in your legs, “which are very important during the propulsion of the movement, as your legs move away from and then return to the center of your body.”

Posture is crucial when skating, as well. In order to maintain an upright position, you need to work your core and use your obliques and the muscles in your lower back for rotation. Tamir also notes that you can burn 800 to 1,200 calories per hour with this seemingly effortless exercise.

Snowshoeing

Getty Images

Watch out hip flexors—this winter sport is for you. With each step you take snowshoeing, you’ll be working against the resistance from the snow to pull your foot up, working not only your hip flexors, but also your iliacus and psoas muscles in the hip, explains Westcott.

“Because snowshoes are wider than normal shoes, your stance will naturally be a bit wider, so you’ll also be firing up your thighs a lot,” he says. “This is particularly a lower-body exercise that works the hips, glutes, hamstrings, and quads.” At a high intensity, you’ll likely burn 570 to 840 calories per hour. And even if you’re just walking, the snowshoes up the challenge, and can help you clock in at 300 to 450 cals an hour.

Snowboarding

Getty Images

Since you’re not holding poles here, the main work you’re doing with your arms while snowboarding is holding them out to the sides. Still, you can burn 300 to 450 calories per hour shredding the gnar. Snowboarding is also great for working the lower body and core muscles.

“Since shifting of weight is important with this sport, your core—especially the obliques—are used to rotate the torso and stabilize the lower body,” explains Tamir. “You’ll also be using your feet, glutes and hips in order to turn and cut to make your line down the mountain.”

Skiing

Getty Images

It only takes one look at Lindsey Vonn to know skiers need to have strong legs. Skiing depends on your inner thighs, hips, and outer thighs to help move you the direction you want to go. And because your knees are bent when you’re on skis, your quads are constantly activated, explains Tamir.

Plus, “feet are important and always moving when you’re skiing, but they get a lot of direction from the muscles in your shins and calves,” explains Wescott. “And with each 180-degree turn down the mountain, you’ll get tremendous work through your obliques and torso.” If you’re truly speeding downhill, you can burn as much as 450 to 670 calories per hour.

Snow-ga

Getty Images

We’re not saying it’s the best idea to go out and do yoga in the freezing cold, but it does make for a great photo (just check #snowga on Instagram for proof!). And if you’re dressed appropriately, why not?

“The activity that burns the most calories passively is shivering,” explains Westcott. “So you’d be burning extra calories just to keep warm, plus your body isn’t losing water sweating, so it actually makes sense.”

A power yoga class can burn 226-335 calories per hour. And, depending on how intense a flow you’re doing, you’ll be working your entire body including the legs, core, and arms, back, and shoulders.

These chilly classes are offered around the country, at places like Stowe Mountain Lodge in Vermont and Finger Lakes Yogascapes in New York. You can also check your local yoga studios for outdoor offerings in the winter.

Trail Running

Michael DeYoungGetty Images

Your long outdoor runs don’t have to stop just because there’s a little snow on the ground. Running is a fantastic way to rev your heart any time of year—it torches 566 to 839 calories per hour.

If you’re running in snowy conditions, just be sure to invest in some warmer running clothes (an insulated jacket, thermal leggings, etc.) and a pair of solid winter running shoes. You’ll want to look for a running shoe with features like GORE-TEX (for waterproofing), heat technology, and even spikes if you’re dealing with really snowy terrain. No matter what, make sure the bottom of your shoe offers some serious traction. (Check out the best winter running shoes of 2018.)

Scenic Hike or Walk

Andrew Nguyen / EyeEmGetty Images

A brisk stroll can be a great way to enjoy nature even when its, well, brisk outside. Walking at a fast enough pace to get your heart rate up can be just as effective as going for a run. Plus, it burns 300 to 450 calories per hour.

Not to mention, in the winter, a walk can do wonders for your mental health, too. Since snowy seasons often mean staying indoors, incorporating some extra walking time in your week can boost your vitamin D levels and even help stave off seasonal affective disorder (SAD).

Go Sledding

Westend61Getty Images

You may have fond memories of going sledding as a kid, but who says you have to turn in your sled during adulthood? Even more compelling: All that trudging up and down a hill in the snow can actually burn around 400 to 600 calories per hour. It’s a great cardio and leg workout, plus you need to engage your obliques and arms to help you steer as you go down the hill.

Amy Schlinger
Amy Schlinger is a health and fitness writer and editor based in New York City whose work has appeared in Men’s Health, Women’s Health, The New York Post, Self, Shape, Cosmopolitan, Glamour, and more; The National Academy for Sports Medicine Certified Personal Trainer (NASM-CPT) is extremely passionate about healthy living and can often be found strength training at the gym when she isn’t interviewing trainers, doctors, medical professionals, nutritionists, or pro athletes for stories.  

This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io

Hate the Cold? 5 Tips to Crush Your Outdoor Winter Workout – NECN

Does the cold weather and snowy streets keep you from crushing outdoor workouts in the winter? Well, not anymore! Marathon running expert Rebecca Tadema-Wielandt shares 5 ways to stay safe and warm this winter.

Layer Up!

It’s all about the layers this time of year. It’s always easier to shed some layers than with you had more! Tadema-Wielandt suggests three layers: top breathable layer to protect from wind and rain/snow, a mid-layer to hold in warmth, and a base layer. The base layer is the “most important player” as it is closest to the body to pull away any moisture and sweat. 

Shine Bright

Morning and evening are darker than they are in the summer and it’s important to stay visible for traffic and other athletes on the streets. Tadema-Wielandt suggests suiting up with multiple points of visibility for 360 degrees visibility. To do this there are a few options: apparel with high-visibility colors, a light-up running vest, or blinking lights that can be attached (shoes, hats, shirts, etc.!)

Ice, Ice, Baby!

Running on and through snow, slush, and ice is not fun for anyone. So gear up to stay up! Tadema-Wielandt recommends adding spikes to the shoes with accessories like Yaktrax or invest in a pair of trail shoes. What’s the difference between a normal running shoe and a trail shoe?  The amount of grip, which is important for those icy roads.

Fresh Feet

Now, if you’re staying on your feet through the snow and ice, now you have to keep your feet warm! They’re going to get wet but how fast will they dry? Tadema-Wielandt and her team always recommend a synthetic or wool sock. “It’s a gamechanger because the natural fiber will pull moisture away from your skin and keep your feet warm and dry when your feet in your shoes are wet. ”  

Heat Things Up Before You Hit the Cold

Warming your body up for any exercise is important, but especially when the temperatures outside are low.  So start your workout inside with some massage, yoga, or dynamic stretching.  When you get outside, your body will be more acclimated and ready to get right to work!

For more tips check out marathonsports.com.

90,000 Outdoor sports in winter: what you need to know :: Health :: RBC Style

© noah siliman / unsplash

author

Irina Rudevich

11 December 2018

Here’s how to make outdoor winter workouts effective and safe.

Cold is a rather aggressive environment for humans, but for those who love sports, winter is in many ways even preferable to summer. There are only a few things you need to know to train successfully.

WHO recommends that people from 18 to 64 years old engage in aerobic activity for at least 150 minutes per week, with each workout lasting at least ten minutes. If you are used to exercising in the fresh air, then with our recommendations you will not have to wait for spring, spending money in the gym.

Almost all conventionally summer activities can be practiced in winter. Running, playing football, working out and even, with proper preparation, swimming in winter is healthier than in summer, since the body is also hardened. Exercising regularly in the cold can even cure colds. The choice of workout is yours.

© mauro paillex / unsplash

Where to train

It is better to practice in winter near a place where you can warm up after training. In the cold, physical activity must not be stopped. For example, if you practice on horizontal bars, in no case should you stand in one place for a long time between approaches and do not sit on a bench to rest.Walk, swing your legs and arms. During your last 100m run to home, take a fast step, do a smooth dynamic warm-up, do not stop.

What to wear

The basic principle when choosing clothing for sports in winter is layering. The first layer of clothing should wick away sweat. It can be a synthetic T-shirt or thermal underwear. The second layer should be warm. We recommend wearing a fleece jacket or sweater. The third layer of clothing should protect from wind and precipitation.No cotton, sheepskin coats and fur coats.

It is better to choose shoes for winter training with anti-ice, tenacious protector. Special spike pads can be used depending on the training conditions. The best choice for training up to minus 15 degrees would be sneakers with a Gore-Tex membrane. For more extreme temperatures, shoe companies produce special winter frost-resistant sneakers. Use gaiters and warm socks to protect your foot’s ligaments and tendons. When going to workout, also remember to protect your head, neck and hands from the cold air by wearing a hat, scarf (or buff) and gloves.

How to warm up

Even if you really do not like warm-up, it is a must before winter training: this way you will save your joints from hypothermia and accumulate a resource of heat to start training. It is better to do it in a warm room before going outside. In winter, the body takes longer to warm up than in summer, and a warm-up helps to reduce this difference.

It depends on the temperature.Better to inhale the air through your nose. If it is impossible not to breathe through your mouth (for example, in severe frost, when the nasal sinuses freeze and narrow), you can breathe in the air with your barely open mouth or breathe by raising your tongue to the palate and folding your lips into a tube. Inhaled air must warm up before reaching the upper respiratory tract. In severe frost, you can cover your nose with a scarf / buff or wear a balaclava. You need to try to breathe smoothly, this will again warm the inhaled air and avoid hypothermia and inflammatory processes in the respiratory system.Avoid deep breathing. If you are running on a frosty day in a headwind, inhale by covering your face with your palm or turning your head to the side.

How much should you drink

When exercising outdoors in winter, the body loses more water than in summer, so it is critical to replenish fluid to maintain the quality of your workouts. Drinking during exercise in the cold should be no less than on a hot day, but the liquid should not be very cold. The ideal solution would be to bring a thermos filled with warm water.It is better to drink tea and coffee after exertion: the caffeine contained in them can speed up the pulse and cause fatigue.

How to train on the street in winter

Winter sports on the street are very useful – they temper the body, build willpower and help keep fit in the spring. To clear up any doubts and prepare you for the new season, we’ve put together some basic cold workout tips. You just have to get up off the couch and go to study.However, this is the most difficult thing.

Start and end your workout correctly

To help your muscles get less stress, warm up at home. During winter training, it is important to maintain a balance – the muscles should be warmed up, but at the same time you should not sweat a lot. Therefore, during the warm-up, the main thing is not to overdo it – going outside in wet clothes is fraught with a cold. If your training area is far away, run to it so your muscles stay cool. At the end of the session, also try to get home as soon as possible.

Think over the approach to training

© Andyone

Keep warm, but in moderation

Winter sports uniform should be multi-layered. The first layer adheres tightly to the body and wicks away moisture. For this, use thermal underwear. The second layer retains heat. Warm tights and a jogging shirt are fine here. The third layer is outerwear that protects from snow and rain. Choose depending on the weather – it can be a windbreaker in plus or a more insulated jacket in a minus.You can take it off when it gets hot.

Choose the right clothing

© Alain Wong

Put on waterproof off-road sneakers with good cushioning. Also, do not forget about a hat, a scarf-collar and good thick gloves (especially if you are going to train on uneven bars and horizontal bars). A sure sign that your clothes are right is that you feel a little chilly when you are idle. During training, the blood accelerates through the body, and you feel much warmer, so you do not need to warm up too much, otherwise you can sweat and catch a cold.

Choose the right exercise

For running, it is better to use clean paved paths. Run on snow and ice with care so as not to injure your legs. To prevent the wind from blowing in your face while running, you can cover it with a light scarf. In winter, it is especially important to monitor the rate of breathing so that the frosty air does not cut the lungs. Remember – inhale strictly with your nose, exhale with your nose or mouth. For lovers of power loads, it is better to give up difficult exercises and choose a base – squats, push-ups from the ground, pull-ups and push-ups on the uneven bars.All this can be easily done in any yard.

Winter is not an obstacle for cyclists

© Kayle Kaupanger

Cold water is pleasantly refreshing in the heat, but in cold weather it can cause hypothermia. Better to drink room temperature water or warm (but not hot) tea. You can add honey, lemon and ginger to it – you get an excellent tonic drink. To keep the temperature, use a thermos.

Keep warm

© andrew welch

Try alternatives

Winter is a great opportunity to diversify your workouts! Instead of running, get on skis or skates.Not only will you get a great aerobic workout, but you will also bring a little variety to your exercise, which is very important for maintaining interest and motivation. You can get together with friends and play hockey. And, of course, do not forget about extreme: there is nothing better than getting out on the weekend to go snowboarding or downhill skiing. Or maybe even try yourself in ice climbing.

Ski Resort

© Toa Heftiba

As strong as your motivation, there is one important excuse for winter training.When the air temperature drops below -15 degrees, the likelihood of getting sick increases significantly – which means that the potential harm from the exercise outweighs the benefit. So when frosts hit your city, move to the house or hall.

Limit your training time

© Julien Lanoy

🎿Program for outdoor workouts in winter: 8 exercises. Street workout

Despite periodic warming, winter is not going to retreat yet. Outside, temperatures are still below zero.However, this is not a reason to postpone outdoor sports until the warm season. Intensive exercise that allows you to quickly warm up and not freeze during training in cold weather was shown by Yana Demkina, trainer of the Moscow outdoor fitness project Sportules, which organizes year-round outdoor activities.

Training outdoors is much more effective than indoor training. The body receives an influx of fresh air saturated with oxygen, as a result, the process of fat burning is accelerated.And yet, sports activities in open areas, especially in winter, have their own nuances. For example, you need to dress correctly so that it is not hot, but at the same time, so as not to freeze. Another important rule is that street training should include intense exercise that actively disperses the blood.

Exercise 1. “Asterisk”

This exercise has several names, one of which is “Jumping Jack”. Starting position: legs together, arms extended along the body. In a jump, raise our arms up and spread our legs.At the highest point, we exhale. We perform intensively for 30 seconds. You can do a couple of episodes.

Important: at the top you need to bring your hands to the end, you can clap over your head for fidelity.

Exercise 2. “Pendulum”

During this exercise, we also jump. We make jumps from foot to foot, alternately taking the unused leg to the side. We exhale at the moment when we stand on the right or left leg. We also perform the exercise intensively for 30 seconds.

Important: it is necessary to monitor the body so that it remains motionless – only legs work.

Exercise 3. “Running with laps”

The point of this exercise is to run in place. We run in place, trying to touch the gluteus muscle with the heel. You need to run for 30 seconds, you can do two series with a short rest break.

Important: It is difficult to make any mistakes while doing this exercise.

Exercise 4.”High thigh”

In fact, these are the same “overlaps”, just the opposite. We run in place, raising our knees as high as possible. Hands can be placed on the belt or moved as during normal running. Do not forget to breathe rhythmically. The exercise is also performed for 30 seconds, we do two series.

Important: do not bend your back, look forward.

Exercise 5. Overlap Squats

Perform a shallow squat, then transfer the body weight to the left leg.After that, we raise our right hand up and take our right leg to the side. At the same time, we straighten the supporting leg, and with the right, we make an overlap. We repeat the exercise with a change of legs and arms. At the highest point, at the moment of the overlap, we exhale. We perform the exercise for 30 seconds, doing two series.

Important: sometimes people forget about correct breathing, it is necessary to exhale with effort.

Exercise 6. “Swing leg and arm”

Starting position: feet shoulder-width apart, arms above the head.We perform a swing with the hand down, and with the leg, respectively, up, so that the thigh is parallel to the ground. It turns out a cross swing. And at this moment we make an intensified exhalation. Then we repeat the movement in a mirror image, in the other direction. We also carry out 30 seconds, if possible, two series.

Important: The main mistake, as a rule, is that many people try to pull their hand to the toe, but it must be lowered down to the thigh.

Exercise 7. “Running in support”

To complete this exercise, you will need an emphasis – a bench or uneven bars.Resting our hands on, we simply raise our knees to our chest and run in place. Remember to breathe correctly. The exercise is also performed for 30 seconds, two series.

Important: A common mistake when the exercise begins to overlap, that is, fold the ankle back, but, on the contrary, you need to try to control the knee so that it approaches the chest. It is also necessary not to bend your back – it should be straight.

Exercise 8. “Slopes”

In the starting position, feet shoulder-width apart.We tilt the body down, bend the right knee slightly and fix it in this position. With the left hand we touch the right toe. Then we straighten up, in a light jump, returning to the starting position. After that, we perform the exercise already on the left leg and right arm. We also perform it for 30 seconds, two series.

Important: The main mistake is that many begin to sit on their feet, and you just need to lower the body.

The set of outdoor exercises is suitable for both regular exercise and periodic warming up of the body during walks.And yet it is better when a trainer is present at the lesson, who will not only monitor the correctness of the exercises, but also monitor the state of the body, periodically measuring the pulse and adjusting the intensity of the exercises.

90,000 10 winter workout options for outdoor and indoor runners

In this article, we will figure out which running workouts are best done outdoors in winter and which exercises to move indoors.

Winter and off-season are challenging times for running when the ability to walk out the door becomes the hallmark of a good runner.Indeed, in uncomfortable climates, suppressed motivation often outweighs the potential for training effectiveness.

Related: 10 Proven Ways To Keep Motivated To Workout During The Offseason

First of all, we are faced with the question of where to conduct training. As a rule, for most athletes, the choice is limited to three locations:

• optimal routes on the street;
• track and field arena;
• treadmill in a fitness club.

I mostly advocate a combination of all possibilities, when for each type of load certain conditions are most favorable.

Basic Beginner Mistakes

It is very important to go to winter street workouts already mashed and slightly warmed up, but not sweating. It is enough to perform articular warm-up and several dynamic exercises at home, including the main muscle groups. For example, squats or lunges.

A major newbie mistake is often trying to dress as warmly as possible.And after 10-15 minutes, having sweated well, they begin to freeze, especially in windy weather. You need to dress in 2-3 thin layers that breathe and remove moisture. “Wrap up” is possible only on short runs, if you are still running very slowly.

Training plans for marathon and half marathon. Download and start preparing today.

The main fear of novice runners is breathing outside in cold weather. The fear of getting cold in the throat with deep breathing is completely unfounded, because a beginner runner must run low-intensity when breathing is shallow and shallow, which eliminates fears.

The more experienced runner also has smoother and more rhythmic breathing during moderate-intensity work. And even if after training the mucous membrane dries out a little, it quickly returns to normal. Therefore, concerns on this issue are groundless.

Of course, the rate of respiration also depends on the air temperature. Therefore, the following rule applies here – the colder it is outside, the lower the training intensity and, accordingly, the depth of breathing.

It is quite permissible to train at temperatures down to –20 degrees in calm weather; at lower values, the probability of training is assessed individually.

Useful article on the topic: How to run in winter on the street

Outdoor running options

If our task is to improve athletic performance from year to year, then winter is the best time to develop aerobic abilities, which are fundamental in any type of endurance.

This can be done by gently increasing the running volume of low- and medium-intensity work, which is just more pleasant to do on the street, without being locked in four walls:

1. light cross-country running from 40 to 120 minutes at a conversational pace – the main means of training for the development of basic running endurance;
2. light cross with a quick finish (50 minutes easy + 5 minutes at a pace of 5-10 km) – additional stimulation of high-threshold muscle fibers, maintaining tone;
3. progressive running from 40 to 90 minutes (20 minutes easy + 20 minutes at the pace of a marathon + 20 minutes at the pace of a half marathon) – medium-intensity work in the last period gives a powerful adaptation impulse, as it is performed against the background of fatigue;
4. fartlek from 40 to 70 minutes (50 minutes of easy running with 6 accelerations, 1 minute of rest inside accelerations corresponds to a 5-kilometer race) – supports speed abilities, teaches muscles to use lactate accumulated during accelerations as fuel.

Many people practice running through snowdrifts in winter in order to develop strength endurance. In my opinion, this can only be done as short intervals that maintain proper running technique and high power. Otherwise, such exercises are meaningless and do not give any effect, except for severe fatigue.

Related podcast: What to run on the street in winter

Indoor Exercise

Results in running are largely provided due to the development of bioenergetics, which is what all types of running load are aimed at.But the unidirectional and cyclical movement leads to tremendous cumulative stress that our working muscle groups take on. And when their resource is depleted, the load is transferred to the ligaments and joints, which ultimately leads to injuries.

Another risk factor associated with biomechanics is improper running or exercise technique. This entails an incorrectly distributed load and also hits the weakest points.

Therefore, the best addition to cross training will be technical and strength work, which can be displayed in separate classes or combined with long runs.But they must be performed in a warm room – at home or in the arena:

1. complexes of special running and jumping exercises, the volume of which must be increased closer to spring, – develop correct movement patterns and increase the elasticity of the foot;
2. coordination work with special equipment and on barriers – teaches you to control your body, develops speed and increases the range of motion;
3. exercises for stretching and joint mobility – develop flexibility and elasticity of muscles, and are also active recovery procedures;
4. sets of balance exercises – develop joint stability, which is a means of preventing injuries;
5. complexes for strengthening the muscles of the core – help to increase the local endurance of the muscles that ensure stable posture throughout any race;
6. complexes for the development of strength – increase explosive and jerk power, which has a positive effect on running speed even before special running work.

Treadmill Workout

And finally, a couple of very effective training exercises on the treadmill, especially relevant for lovers of trail running and mountain races.

Continuous Incline Run

Medium intensity, run time 20-30 minutes. The incline should be at least 5% in order to connect more muscle fibers to work, and the intensity should correspond to a 10-21 km run.

Important! It’s the intensity, not the pace.You can measure it using the pulse or subjective sensations.

Long sections on a steep slope

Slope 10-15%, quantity – 5 * 1000 m after 3-5 minutes of rest.

The main effect of such training is a harmonious combination of cardio load and a significant strength component, and it is rather difficult to interpret them in other conditions.

The main difference between outdoor and treadmill running is the surrounding climate. On the walkway, you work in a cloud of your own evaporation, which, due to the lack of movement, does not move.The stuffiness of fitness clubs is familiar to everyone. On the street, you are always accompanied by a pleasant freshness.

Running mechanics and treadmill forces are also different. And to bring conditions closer to natural running, set a gradient of 1-2% and do the workouts at the same intensity outside.

As you can see, winter is given to athletes to assimilate a comfortable running volume and strengthen the body for an intense season. And if you not only read it, but also do it, the results will really amaze you!

Read More: Treadmill Workout: Exercise, Advantages and Disadvantages

How to go in for sports outside in winter and not get sick – Tips

Going in for sports on the street in the warm season gives people not only a toned body and good health, but also positive emotions.However, with the onset of cold weather, many doubt whether it is worth continuing training. The columnist for “RIAMO in Lyubertsy” has figured out how to dress properly, what to take with you and how to train in winter so as not to get sick.

Expert advice: how not to get better in winter >>

Weather

©
Vkontakte

You can continue to train outdoors until the air temperature is minus 10 degrees. If a person is well tempered, then he can practice at 15-20 degrees of frost.However, the colder it is, the more likely it is to get sick. In extreme cold, even the most prepared athletes run the risk of catching a cold.

A girl-boxer from Lyubertsy – about her first steps in sports and thoughts in the ring

Breathing

During winter outdoor training, it is very important to breathe correctly. Always inhale through your nose and exhale through your nose or mouth. It is worth remembering that if breathing becomes confused, if it becomes difficult to inhale through the nose, then the athlete has overdone it with the load.In this case, you need to immediately stop exercising, return home and warm up.

How to preserve your eyesight if you cannot live without gadgets >>

Clothing

In winter, you need to think carefully about your athletic form. On the one hand, you need not to freeze, on the other hand, not to sweat and not “get worn out”.

In the cold season, it is better to dress in layers. Directly on the body, you need to put on a set of thermal underwear – a special fabric will retain heat, protect against overheating, and wick moisture away from the skin.If you don’t have thermal underwear, you can wear a cotton T-shirt and underpants or leggings.

Curator of the department “Russian Lad” about youth, sports and patriotism

Second layer – wool sweater or fleece sweatshirt, windproof pants. The third layer is a windbreaker or light jacket. In such clothes, you can freeze if you stand still. But once you start moving, the body will quickly warm up.

Mandatory accessories – hat and gloves. A sports snood or a fleece scarf will also come in handy, and on especially frosty and windy days – a special mask that protects from the cold.On the feet are woolen socks and warm sneakers or boots. Shoes must not be slippery, otherwise the athlete runs the risk of injury.

It is important to choose comfortable clothes made from modern materials that do not hinder movement. If training takes place in the evening or early morning, when it is still dark, it is better to give preference to bright colors. The clothes must have reflective inserts so that the athlete can be seen from afar.

How to get rid of the blues >>

Warm drinks

For winter training it is worth taking a thermos with hot tea.Black tea with lemon, ginger or honey is ideal. You can also take warm water with you – plain or mineral water. It is best to drink 150 ml every 15-20 minutes.

Run

©
Giphy.com

Running is one of the most popular types of winter fitness. Here you need to pay special attention to clothing and shoes. The sole of the sneakers should not slip or harden in the cold, the joints and seams should not get wet, but the shoes should breathe.Therefore, summer sneakers are not suitable for winter running – it is better to visit a sports store and buy special shoes that will withstand slush and frost.

World Muay Thai Champion: About Van Damme from Lyubertsy and the Benefits of Sport

In addition to equipment, warm-up is important – if possible, be very active and in a warm room. If you have not done running before, then it is better to start with one and a half or two kilometers, and then gradually increase the distance.

When jogging, it is important to plan the route correctly.At the end of the workout, you should run in the direction of the wind: in this case, it will be easier to overcome the distance, and the athlete will not choke on the cold air.

The optimal time for winter training is one hour. In winter, it is enough to practice 2-3 times a week. It is best to avoid running in the dark – slippery surfaces are harder to notice in the evening and falls can cause serious injury.

What to do with insomnia: rest, sports and proper regimen >>

Nordic walking

©
RIAMO, Anastasia Osipova

Nordic walking is ideal for those who do not want or cannot run, but want to be in good shape.This fitness is also suitable for retirees, children and athletes after injuries.

Parachutist from Lyubertsy: “Fear remains if a person is healthy and adequate”

For training, you need to choose shoes with non-slip soles and buy special poles. If it is slippery outside, it is better to purchase iron tips for them. You also need to dress warmly, but not too much: it will get hot during training, but you should not undress on the go – this can lead to a cold.

At first, you can walk along the cleared paths in the local park or just along the streets of the city.If it is snowing, you should try walking in the snow – this will create an additional load, which means that the result will be more tangible.

You can start from 10-20 minutes, more prepared people can try to walk for 40 minutes or more. An adult is recommended to walk for an hour and a half a day – this will be about 5-7 kilometers.

Fitness clubs in Lyubertsy: where to go in for sports >>

Workout

©
Vkontakte

Workout is a popular street sport.Athletes practice on horizontal bars and parallel bars all year round, do push-ups, pull-ups and squats. In the summer, such workouts bring the most tangible results, while in the winter it is worth reducing the load and concentrating on maintaining physical fitness.

During a winter workout, do not strain too much: push-ups and pull-ups should be done until your hands get tired, and it is better to “overpower” yourself in the summer. It is recommended to do three sets for each exercise. All movements must be performed smoothly, and not in jerks.

No need to take breaks between exercises – you can freeze. Warm up and cool down should not be neglected – these are important elements of every workout. In winter, you can train 1-2 times a day for 30-40 minutes, with good preparation – for an hour. Workouts should be done every 2-3 days so that the muscles have time to recover.

Keeping in shape and not losing health: how to properly train outdoors in winter

The arrival of winter is not a reason to give up training on the street before the first snowdrops.Observing a number of simple but important rules, you can turn the cold and snow to your advantage.

Disclaimer: if the temperature drops below -15..20 ° C, it is still better to transfer training to the gym or “home”. The risk of catching a cold, especially from habit, outweighs the pros.

In other cases – enjoy the advantages of winter training: the opportunity to diversify them with skiing and skating, snowboarding, hockey, strengthen immunity and willpower.

Choose the right clothes

When dressing for winter workout, layering.The bottom layer of clothing should fit snugly to the body and wick away moisture well, the middle layer should retain heat, and the top layer should effectively protect from snow and rain.

Don’t forget about gloves, a lightweight scarf to protect your face and a hat.

It is important not to overdo it with insulation. The test is simple: you must be cold when you stand without action. Do not warm yourself the way you would dress just going for a walk – this is a common mistake of beginners, which is fraught with unpleasant consequences for health.

Even if you try to avoid icy areas, choose shoes with non-slippery soles – invisible ice or light snow can cause injury.

Warm Up When Warm

As in the warmer months, your workout should start with a warm up. You need to do it before going out, in a warm room, spending 10-15 minutes to warm up, but not sweat.

If your workouts include activities on the site, it is better to run to it so that the muscles do not cool down.

Do not forget the thermos

Be sure to take a thermos with a warm drink with you in order to observe the drinking regime. Precisely warm – hot will be just as out of place as cold.

Breathe correctly

Correct breathing is a very important point on which not only the success of your workouts depends, but also – directly – health.

Watch your breathing rate closely. Inhale only through your nose, you can exhale through your mouth.

If you are doing strength training, it may be worth ditching difficult exercises in favor of basic ones.

Remember that the body spends more energy in the cold, and plan your activities with this in mind.

Finishing stroke

Perform the final stretch after returning to a warm room.

And immediately change into dry clothes.

A shower and hot tea with herbs and honey will be a pleasant ending.

Effective training!

Classes in the cold as a substitute for gyms

Alexey Khukhorev, head of outdoor programs at the World Class fitness club chain, told Gazeta.Ru ”, why you shouldn’t hide in gyms in winter, but you should go in for sports in the frosty air.

A healthy lifestyle is becoming more and more popular. More and more people are realizing that it is much better to spend a couple of free hours a week not in a cafe or watching TV, but playing sports. But if you are bored with the monotony of the gym and its walls have become cramped for you, then a new trend in fitness clubs will come to the rescue – outdoor programs (“outdoor” in translation from English “outside the home”).

close

100%

– The main “outdoor” area in winter is cross-country skiing. But everyone can find something to their liking. It can be Scandinavian walking, everyone’s favorite figure skating or hockey. Cycling fans wishing to stay in shape all year round can practice on the cycle track in Krylatskoye.

– Probably, many clients, before leaving the warm hall, ask about the benefits of outdoor sports.Are they there?
– The differences between indoor and outdoor activities can be talked about for a very long time and touch on many aspects. But I would not like to say that one is better or worse than the other. I am for the fact that people would be engaged in any kind of physical activity, everyone finds their pros and cons.

Of course, outdoor programs have advantages. Exercising outdoors will burn more calories. After all, productivity and efficiency are higher, which means more energy is spent.But the most obvious advantage is the presence of fresh air and oxygen and, accordingly, the fight against hypoxia. Also, the pluses include an elementary variety of landscapes. Moving on the street, the surrounding picture changes, but in the hall everything is always the same.

– Who is this training suitable for? Do you need special training?
– Classes are held for different levels of preparedness – starting from scratch. It doesn’t matter if you are a boy or a girl, grandmother or grandfather, or in your prime of life, you just decided to take the path of an active lifestyle, you always keep yourself in good shape or plan to compete.Everyone can find something to do according to their abilities. In our club, trainings are held in the format of group programs, mini-groups and personally.

close

100%

– Where do your classes usually take place and how to get there?
– Our main playground in winter is the sports park named after Hero of Russia Larisa Lazutina in Odintsovo. But there are also many places in Moscow: Neskuchny Garden, Gorky Park, Meshchersky Park, Bitsa.

Lessons are free for all World Class members, but anyone can try it by signing up and paying for the training.The cost depends on the format of the lesson and the category of the trainer.

– What is the minimum set of equipment required for outdoor training?
– No wool sweaters or down jackets. For outdoor activities, you need a tracksuit, it is best to choose from a windproof and moisture-repellent fabric. Of course, thermal underwear, a hat, gloves and glasses should not be neglected. Ideally, you can bring a belt thermos with a warm drink. It is best to clarify the necessary equipment when making an appointment by phone.

close

100%

– And perhaps the most pressing and burning question: how not to get sick and not sleep with the temperature, exercising outside in winter?
– Exercising in cold weather is not as dangerous to health as it seems. The main thing is to follow basic rules. The first step after training is to remove the bottom layer of clothing, replace it with a dry one, you must not let the clothes dry on you. After changing your clothes, it will not hurt to drink something hot (tea with lemon, water with jam).All this will allow you to protect yourself from colds, and training will be solely for the benefit of your body.

P.S. On our own behalf, we would like to add that the most difficult thing for starting a winter “outdoor” is to overcome yourself, get out of the warmth of your home and start practicing. The main desire. And even if you do not have a fitness club membership, the necessary equipment and professional sports equipment, start with a walk with friends, a light jog or just work out on the sports field in the courtyard.A couple of exercises never hurt, and training in the fresh air with friends and family will give you an unprecedented boost of vivacity and optimism.

Other news, materials and statistics can be viewed on page of skiing , as well as in groups of the sports department in social networks Facebook and VKontakte .