Winter Proof Your Workout
Saturday, November 1st, 2008
Winter Fuel
Food - It's not uncommon to feel tired and sluggish during the winter months. As the weather gets colder, many people find that their energy levels drop, which makes it even harder to muster the motivation to exercise. Remember that your body's nutritional needs change when it's cold outside and if you want to hang onto that summer feeling, you need to make some changes to your diet. A nutritious, balanced diet will help to regulate your core temperature
and keep your body warm. When you exercise it's also essential that your body has plenty of the right fuel to feed your muscles. Sustained energy is the key to avoiding drops in energy and can be obtained through low GI foods like fruit, vegetables, turkey, fish, milk and yoghurt. In the winter you don't have to feel bad about snacking as regular eating will ensure that sustained level of energy. Just make sure you chose low fat snacks like oatcakes, nuts and dried fruit to avoid piling on the pounds! Aim to eat complex carbohydrates (wholewheat pasta, rice and cereals) 2 hours before exercise to keep you fuelled throughout your workout. When you've finished your session be sure to replace those carbohydrate stores to avoid feeling cold and tired.
Fluid - Plenty of water - even more than you drank during the summer months - is crucial if you want to exercise effectively in winter. When we breathe in cold, dry air, the body warms and humidifies that air, so when we breathe out, we lose a significant amount of water. Desire to drink is reduced in cold conditions, so don't wait until you feel thirsty to have some water. Avoid dehydration by drinking small amounts before, during and after exercise. Avoid really cold drinks as they can chill the body, this goes for cold foods like ice cream too!
Winterproof Your Sports Kit
Cover your head! - If you want to exercise in the winter weather you need to be prepared in order to avoid colds and flu that can easily put you out of action for weeks. If you're planning to exercise outside, a hat is probably the most important piece of kit as we lose up to 50% of our body heat from our head. If breathing in cold air gives you chest pain or causes a burning in your throat try covering your mouth with a lightweight scarf of handkerchief that will help to warm the air before you breathe it in. Get kitted out - It's worth treating yourself to some good quality wind and rain proof kit that is both lightweight and breathable. Dri-fit tops can be a good investment as they are designed to wick the sweat away from your body, helping to keep you cool in summer but also warm in winter. Layers are important as several thin layers are warmer than one thick sweatshirt. They are also easier to remove as your body warms up during exercise. If you do take layers off whilst exercising it is important to replace them as soon as you stop, even if you still feel hot. If you're exercising indoors remember to wrap up warm again before leaving the building. A trip to the sports store to get all your kit will get you fully prepared and once you're kitted out you'll be far more inclined to get out and brave the elements!
Which winter workout?
Off season training - If you participate in a summer sport such as athletics, tennis or cricket, winter is traditionally the time for cross training. Cross training focuses on increasing fitness, strength and conditioning and will bring a marked improvement to your performance by the time the next season kicks in. Circuit training is a good place to start and classes can usually be found locally, often without having to join a gym. Circuits combine cardio exercises with toning moves making for an effective use of time. Exercises come in short sharp bursts so you can give each one your all before moving on to the next. Winter sports - There are plenty of sports geared up for the winter too, so make sure you take advantage of exercise that's designed for the colder weather. Skiing and snowboarding are the obvious choices, although not always accessible for a weekly session, instead try netball, football
or even rugby!
Exercising outside is hard work in the winter but if you can manage to trudge on through the wind and rain, you'll be amazed as how easy your regular session becomes when spring comes round again. Also on the plus side, your core temperature drops in the cold, and your body must work harder to increase it, which slightly increases the amount of calories you burn - hooray!
Daylight Training Time - Be organised and plan your workout times. Where possible aim to exercise in daylight hours, whether it's before work, in your lunch break or at the weekend. It's much easier to motivate yourself to exer- cise when it's light outside, not to mention being warmer and safer too.
Safety
If you do have to exercise at night, make sure you stay safe. Wear light reflective clothing if you're running near roads and choose routes that are well lit. Carry a mobile phone in case of emergencies.
Maintaining Motivation
Even with the best intentions there may be times when the weather seems so uninviting you don't even want to run out to the car, let alone around the park. Always have a back up plan so if your outside exercise is impossible due to weather conditions you know what to do instead. Swimming makes a good plan B and you don't have to worry about your hair on the way home as it'll be wet anyway! Alternatively, embrace the social side of sport, get a training partner or join a team. Adding an extra dimension to exercise gives you another reason to stay active and keep your weekly fitness appointments. You might even relish the added element of competition, meaning you'll train harder and longer than ever before.
What's stopping you?
Once you're eating the right food, wearing the right kit and attending winter-appropriate activities, it should be more difficult to find a reason not to exercise than to just go out
and do it. If you're still having problems finding the motivation you need, try to get to the bottom of what it is that's stopping you, it might just be case of setting more realistic achievable goals, or exercising at a time that better suits you. Once you're committed to your fitness resolutions there'll be no stopping you!
Treat yourself
Finally, don't forget to reward yourself after your workout, with a hearty bowl of soup, a hot bath to soak your muscles, or even a small glass of wine. Use the lure of your treat to get you through your session. You'll enjoy it even more if you feel you've earned it!
