How to Improve Your Winter Fitness Regime

By | September 28, 2017

winter fitness

Winter can be a tough time of year. Not only do the shorter days and colder weather affect your mood and immune system, but it can also have an impact on your previously religious training regime. It’s all too easy to snooze your alarm for an extra five minutes when you would normally be up and at it during your early morning class. So how can you make winter your time to improve, rather than hibernate? The answer, it would seem, is easier than you might think.

Sure, it takes a truly dedicated type of mind to make it through the winter – but that doesn’t mean it’s insurmountable. So even if you are new to the gym, or whether it’s now an essential part of your daily life, choose the colder months to explore new exercises and make a few positive changes that will last you until spring and beyond.

Winter diet

Nutrition and change begin in the kitchen rather than in the gym. Following a balanced, healthy diet full of healthy fats and organic proteins is ideal for building muscle and leaning up your body. Meal planning and prep are even more important in the winter months, especially around the holidays when cookies, sugar-laden tasty treats and that extra portion of Thanksgiving dinner can soon set you off track. However, don’t beat yourself up if you do let your meal plan slip once in a while. In fact, as long as it’s a one-off rather than a life-changing decision, then your diet won’t suffer too much – just don’t forget moderation is key.

Make sure to load your plate full of leafy seasonal greens and don’t cut corners – buying processed rather than whole foods is detrimental to your health, both mental and physical. Be sure to cut back on caffeine and alcohol too – those peaks and troughs in energy are incredibly stressful for your heart and liver. If you do enjoy the odd drink or coffee, again, choose higher quality and organic where possible. Now is the time of year when it’s even more important to keep your mood and energy levels up in preparation for your workouts.

You may want to explore including some supplements in your diet to help keep your energy up for your winter workout regime – be sure to check in with your local health professional or personal trainer before making any big changes yourself. Ginseng is great for improving the body’s natural response to stress, physical exertion, and anxiety. It can even improve your cognitive function and up the levels of free radicals in your bloodstream too, which is great news if you suffer from that mid-afternoon slump and would normally reach for a sugar-laden coffee. A new addition to the US health market is Kratom, which is great as a muscle relaxant and for pain relief. From the leaves of a tropical evergreen tree native to Asia, you might not have ever heard of it, but do keep it on your health and fitness radar, as one of this year’s super supplements.

Permanently tired or feeling exhausted? You will want to check that your vitamin levels aren’t out of kilter. Vitamin B12 is ideal if you are feeling fatigued and need to help beat the winter blues, whereas Vitamin C is perfect for helping to boost your immune system, keeping those seasonal sniffles and colds at bay. If you are one of the millions across the US who suffers from SAD syndrome, then you will want to consider adding a vitamin D supplement to your diet – helping get you back on track even while the sun isn’t shining. If you are taking any medication for an existing health condition, be sure to check in with your doctor that any additional supplements or vitamins won’t result in any side effects – better to be safe than sorry when it comes to health.

Winter wonderland regimes

Winter’s here, so it’s time to hibernate? Right? Wrong? In fact, it’s even more important to keep moving and get your metabolism going during the winter months as this is the time of year when your body goes into fat storing mode – making it even harder to lose weight. Yet, don’t let that put you off, as there are plenty of fun ways to get outside and get moving – from sledding with the kids to building a snowman or even going on a long hike.

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We are all human at the end of the day, and everyone’s motivation is different. So do check in to see what’s holding you back if you lack in your usual get up and go. If you want to go on your usual run and are somewhat lacking in motivation, why not join a local running club or see if you can get a friend or colleague to come with you? Exercise is even more fun if you have a buddy to get you motivated and keep you going, so there’s no need to feel that you need to be stubborn and go it alone.

Before you do head outside, it’s crucial that you are properly warmed up and have stretched your muscles in preparation for the colder weather. A sharp increase in temperature can wreak havoc on your body if you aren’t properly prepared, increasing the risk of injury, strains, and sprains. It can be as simple as doing a few jumping jacks or quick stretches in your living room – but taking two minutes before hurrying out the door will spare you weeks lost recuperating from injury.

Indoor options

Ok, so you really hate the cold weather, but that’s no excuse not to keep on being active over winter. Check out what’s happening at your local sports center or gym to see if they have introduced any new classes to their timetable. From spinning to weights or body pump classes, why not give a new class a try? It’s also a great way to meet new people. Just as you would warm up outside, be sure to both warm up and cool down your muscles before venturing back out into the colder weather. Wrap up warm and don’t leave with wet hair either – it’ll make your whole body feel colder than it should, making you uncomfortable.

Winter is also the perfect time of year to take a step back from the stresses and pressures of the season. Spending days over the holidays with long-lost family can be tough at the best of times. This year, why not increase your relaxation regime too – great for your physical and mental health. From checking out a new Pilates or Yoga class, or perhaps exploring Mindfulness and Tai Chi, why not see which works best for you? Even if you are stuck at home or struggle to get out of the house, there are a whole host of Apps and options online for you to use while the kids are asleep. From taking out a monthly subscription to dabbling in the odd class – why not take a trial before signing up to an application that you just won’t use. You’ll relax your mind, become more mindful, and increase your spirituality while improving your mental and physical health. Yoga and meditation is about taking care of your whole body, not just the way you look.

Finally, why not go back to basics and take fitness into your own hands? Dig out those leggings and get your weights out of the closet, because it’s time to embrace the eighties. Why not get your friends round and all enjoy a retro routine? Or if you want to take your workout into the 21st century and beyond, explore a different App for you to use on your cell phone. Thanks to advanced technology, working out now means you don’t even have to step out of your front door. Find videos on YouTube, make a clear space, invest in some floor equipment such as medicine balls, dumbbells and kettlebells, and exercise in the comfort of your home. So embrace what’s available and mix up your indoor workout regimes this winter.

Know where to start

Yes, it’s a lot of information to take on board, but the most important thing is to keep your winter fitness regime varied, interesting and most of all fun. You can even get the whole family involved too!

However, do be prepared to be slightly flexible, as adverse weather conditions can mess up the best-made plans. Keep safe and don’t venture outside for a workout if there is a risk of slipping or injury, and you aren’t wrapped up for the season. Remember to keep your goals in mind and set simple weekly milestones that you want to reach, rather than sky-high weight loss targets that are impossible to reach. Be sure to keep your changes in mind as you enjoy winter and get ready to embrace the season. This year, winter truly is your season to make some important new decisions that will help to propel your health and wellness forward.

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