Other Cedar Court Hotels
> Health Club
> Winter Exercise Tips
Winter Exercise Tips
It's Tough to stay fit on cold, rainy days, drop bad weather excuses with these winter exercise tips to stay warm and safe during cold-weather.
Has dreary winter weather derailed your get-fit goals? That’s no reason to hole up inside until spring.
Just 20 minutes of physical activity a week boosts your mood, according to a 2009British Journal of Sports Medicine study. Plus, it keeps off pounds.
So just imagine what would happen if you committed to exercising for 20 minutes 3 - 4 times a week?
So lace up your training shoes – even if it’s raining, sleeting or snowing outside.
Warm up first.
There’s no getting around the need for a good warm-up, no matter what the mercury reads. But it’s especially important for cold-weather workouts.
“When exercising in colder temperatures or in the gym you’re at increased risk for sprains and strains.
All our experts recommend warming up. If you can’t, slowly ease into your workout – known as a “dynamic” warm-up – to give your body time to ramp up, and you'll be well on your way to staying fit in winter.
15-minute dynamic warm-ups are recommended followed by full range of motion stretching to protect against strain or sprain. Our qualified personal trainers are always at hand to demonstrate the techniques required.
For example, if you’re a runner, a dynamic warm-up may include “a progression from walking to a very light jog, to some light lunges and finishing with stretching the hamstrings, quadriceps, hip flexors, glutes, low back, shoulders, chest and arms,”.
Hydration isn’t just a hot-weather worry, its imperative when staying fit in winter, too.
People often think they don't need to drink water unless it's hot outside, but it's still important in cold weather.
Sip water during your workout and switch to a sports drink, like Powerade, if you're planning to exercise for 90 minutes or longer.
But, just like layering, don’t overdo it. How much you gulp down isn’t as important. The human body can only on average absorb 3-4 ounces at any one time.
so don’t chug – sip. And don’t save your hydrating to the last minute; drink regularly throughout the day.
Not sure how well-hydrated you are? Try this tip: “Note the color and volume of your urine,” “Dark, low volume and infrequent urination indicate that you need more fluid.”
Conversely, clear urine with high volume and frequency may mean you’ve had too much liquid.
Don’t forget the cool-down.
Once you stop moving after a cold-weather workout, you’ll get chilled fast, thanks to all that sweat. But that doesn’t mean you don’t need to cool down.
Whatever the weather, “cool-down is important for any sustained exercise. It helps your body eliminate exercise byproducts like lactic acid and reduce potential muscle soreness.”
It’s also critical for your heart.
“Going straight from strenuous exercise to standing around creates stress for your heart,”.
Ease your workout for the final 5-10 minutes, For example, “an easy walk will allow the large leg muscles to work as pumps to get blood back to the heart.”
Once breathing and heart rate normalize, repeat your warm-up stretching routine.
“Flexibility is one of the keys to injury prevention. Hold each stretch for at least 30 seconds to keep you more flexible.”
For more information about what Cedar Court health Clubs can do for you, visit www.cedarcourthotels.co.uk, or call 01274406604