New Delhi, India (BBN)-W for workout and W for winter!
Sadly, that is where the similarity ends.
Wondering why? Well, it is because winters is that time of the year when most people find more comfort in their warm blankets than in the gym pulling weights, reports the TNN.
Let's agree, winter time can be brutal for some people's fitness routine.
So give yourself time to acclimate and spring back to your workout routine.
After all summer bodies are made in winters!
Himanshu Bathla, Affiliate Owner & Head Coach, Reebok CrossFit Stride, Gurgaon helps us with some tried and tested winter workout tips:
DRESS APPROPRIATELY
In winters, wear multiple layers that you can take off as you feel hot during the workout.
Layering with thin tight clothes is better than one thick layer as it provides better insulation and better movement.
Go for fabrics that will keep you dry and warm and at the same time won't restrict your movements.
Hence, synthetic fibers could be great options and not cotton.
Wearing compression is a great idea in winters as it not only helps you to keep warm but also to recover faster from the workout.
It is also important to cover your extremities as your body tends to lose a lot of body heat from these areas.
Be sure to wear warm hats, gloves and socks that will keep your feet dry.
If you like working outdoors, go for reflective bright clothes and shoes to be safe on the roads.
DON'T BE EXTRA DRESSED
Don't try to keep yourself too warm while working out as you will perspire more and end up feeling chilled.
If you are feeling hot during a workout, remove a layer of clothes as it may lead to hypothermia.
SET A GOAL
Working out in winter is not easy as the days are shorter and you will find hundreds of excuses to not to workout.
Try to set a goal for the entire winter season.
It could be either running a marathon or just losing a few inches.
Doesn't matter as long as you have something to work for.
Make a goal that is achievable and measurable.
For example, if you can do 10 pushups now.
Set a goal to do 20 pushups by the end of one month.
This is both measurable and achievable.
LOOK FOR A PARTNER OR A GROUP
There is nothing like having a partner or a group or a personal trainer to workout with.
This will keep you motivated and increase your level of efforts while training.
You will be more likely to stick to a schedule and have a better time while working out.
If you don't have a workout buddy and can't afford a personal trainer, you can definitely join a group class.
There are so many options available out there today including yoga, pilates, CrossFit, running and biking groups.
WORKOUT OUTDOORS
It is better to workout outdoors in winters in my opinion.
It helps you burn more calories as body has to work harder to maintain your body temperature.
Also, getting some fresh air is good for your health and mind as well.
KEEP HYDRATING
Make sure to drink enough water even when it's cold.
It is very easy to get dehydrated in winters as it is harder to notice.
We may be sweating but the body temperature is not too hot.
Load up on water before starting a workout and carry a water bottle with you.
A good rule will be to have at least 3-4 cups of water during your workouts.
LONGER WARM UPS
As the temperature drops, your muscles and joints will take longer to heat up.
Hence, you are at a much higher risk of getting sprains and strains if you don't warm up long enough.
Try to warm up for at least 10-15 minutes and don't up the intensity until you already start breaking into sweat.
HIT IT!!
Nothing works better in winters than high intensity training also known as HIT.
This is short and intense and works perfect in winters as the days are shrinking.
You can vary exercises and include bodyweight exercises, running, skipping, and even weightlifting.
Using this regime, you can work on your strength, stamina, and speed at the same time.
This is much more dynamic and fun as compared to using cardio machines every day.
CrossFit is a program that utilizes this training methodology to train people in a group class format.
COOL DOWN AND STRETCH
In winters you cool down fast and therefore a lot of people skip their cool down or stretching sessions.
Cool down is as essential in winters as it is in summers as it reduce muscle soreness, ensure better recovery, eliminates lactic acid from the body, and helps you stay flexible.
An example of a cool down will be walking for 5 minutes after a 10 kilometer run.
This should be followed by a 10 minutes stretching session where you stretch each muscle group that you worked for at least 30 seconds.
Remember, being flexible means you are less likely to get injured.
WATCH YOUR DIET
This is something that you have to do all year round but winter is the time when you stay more in door and hence you are less active.
This is also the time of the year when you crave more for sugar, and eat fatty foods.
Hence, it makes it even more important for you to track your intake.
BBN/SK/AD