By Keeva Stratton
Without the dread of having to maintain swimsuit-ready bodies to keep our fitness motivations in check, keeping a consistent exercise routine throughout the wintry months requires you to think a little more outside the box – or inside, as indeed the case may be. As the temperature drops, Rescu. has the perfect suggestions to prevent your dress size from rising with these great indoor exercise ideas.
Hot Yoga
Does 30 degrees sound too good to be true? Then, what better way to work out in winter than in a heated room. Celebrities such as Madonna have been long time fans of the toning and cardiovascular benefits of hot yoga (be it Bikram, Power, or Yin). The heat is said to better enable to muscles to move and stretch, helping to improve flexibility, circulation and tone. From beginners to the particularly bendy, get out of bed and onto the mat to look and feel fabulous.
Zumba
You’ve heard about it. You’ve resisted it. But, now it’s time to embrace it, because unlike many a ‘craze’ before it, Zumba appears to have succeeded, by combining Latin style dance moves with exercise, and in the process making it fun. Zumba classes are now being offered everywhere from fitness centres to community centres, and if that seems like too much of a journey, the Zumba DVDs mean you don’t even have to leave your living room – excuses gone.
The Gym
Just like the great outdoors, only indoors and electronic, the gym provides all the equipment you will need to stay fit. It is particularly good for runners, cyclists or rowers, who wish to maintain their summer fitness without suffering through the elements. The Gym is also a great place for group energy – with all the fleeting summer memberships expired, you will find that during winter your local gym is brimming with the truly committed. And the good news, it’s infectious.
If you still struggle to turn up, try committing to a personal trainer. Many gyms have their own, and their familiarity with the equipment will help transform you from a nervous novice to competent trainer in next to no time at all.
Boxing
It’s indoors, provides a great workout, and hoodies and tracksuits are welcome – boxing ticks all the stormy day boxes! It has also become more female friendly of late, with some devoted clubs even offering classes for mums. You’ll get a great cardio workout, and even better a great stress relief. Classes are available all over Australia; take a look at Padded Gloves, Box Class and Thump, to name a few.
The Home Workout
Sit-ups, push-ups, leg-lifts, squats and crunches require no equipment at all and are cost free. The key is quality over quantity. Build up your intensity and repetitions over a period of time and always be aware of objects (furniture, people and pets) around you. For routines and inspiration, fitness magazines and online workout sites provide an infinite source – just stick to the trustworthy websites such as Women Fitness for programs that are healthy and not harmful.
If You Must, Go Out Safely
If your need to exercise outdoors is absolute, then it’s best to be safe about it, as winter workouts tend to put more pressure on the body. And thanks to cold and wet weather conditions, they also carry a higher risk of injury. Sports Medicine Australia offers these timely tips:
- Acclimatise yourself to exercising in colder weather. For example, train outdoors instead of inside.
- Cold muscles, tendons and ligaments are at greater risk of injury. Warm up, stretch and cool down for longer than usual.
- Be aware that sunburn can occur even on cold and cloudy days (especially when skiing or snowboarding as UV radiation is more severe in alpine regions). Apply broad-spectrum 30+ sunscreen to exposed skin. Also wear eyewear with UV protection.
- Drink water before, during and after activity.
- Don’t drink alcohol. While an alcoholic drink seems to warm you up, it actually dilates your blood vessels, increasing blood flow to the skin, thereby increasing heat loss via exchange with cold air.
- Dress in layers to trap heat and prevent heat loss. Add or remove layers of clothing as necessary according to exercise level/conditions.
- Make sure footwear fits you properly. Footwear that is too tight or too loose will affect skin circulation and cause blisters.
- Those with a preexisting medical condition affecting the feet, such as diabetes, should see a doctor before taking part in winter sports.
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