Working Out In a Winter Wonderland

December 2013- Last month I shared with you a few tips on how to lose weight before the holidays.  In that mix I mentioned exercise.  Well what do we do now that its cold outside?  Read on to find out.

1. If you belong to a gym you have many options. You can hop on the treadmill or a stationary bike and lift weights.  If you belong to a larger, usually more expensive gym, you can hit the pool or join one of many fitness classes on site and even take advantage of the indoor courts (basketball and racket ball).

A note about fitness classes.  Sometimes fitness classes are packed.  This is a pro and a con.  You may have to get there early to get a spot but on the plus side you can find a corner spot and be mostly out of site if you are a bit self-conscious at first.  Fitness classes and boot camps are a great way to meet other people with similar goals.  Progressive puts on a boot camp in Berwyn three times a week.  Contact me you are interested.

2. Hire an In-Home Personal Trainer.  They will bring the equipment to your home and design a workout just for you.  You don't even have to leave your home.  All you need is the space!  Yes this is a plug for my business.  Visit www.goproveg.com to see what I'm all about.

3. DVD Workouts.  There are many to choose from and again you do not have to leave your house.  You can choose from heavy weight workouts, dance like Zumba and high intensity cardio programs.  Only downside is the accountability factor.  You must put the DVD in and you must push yourself!  But I know you can do it!

4. You can always brave the cold and go out for a run.  Here are some tips for a safe winter run:

-Bundle up with thin, wicking material.  You can find hats, gloves, shirts, running tights and even warm socks at your local running stores.  Always shop local!  And don't worry, running gloves are now made so that you can still use your Ipods and other MP3 players.

-Be sure to map your route.  If there is a lot of snow on the ground you want to use roads that are plowed and salted regularly.  If you are running while it is dark out, make sure the roads are well lit to avoid black ice.  If it is windy, plan a run near buildings and tree lines to block some of that wind.

-Warm up your body indoors with light stretching and calesthenics.  Going out with cold muscles will likely leaded to strained muscles.

-Cool down outside with a light run or walk before coming inside to prevent shock.

-Stay hydrated!  You are still sweating outside and losing water to your clothing.

5.  Not a runner?  Try these outdoor activities to keep you moving in the cold:

-Curling - you know that weird sport with giant pucks that have handles on top. 265 calories/hr
-Ice Fishing - between drilling holes and building a fire you will burn 273 calories/hr.
-Sledding - walking up hill is great for your glutes!  Add hauling children and burn 362-500/hr.
-Ice Skating - a great chance to work on your balance. 460 calories/hr.
-Snowboarding/skiing - another chance to work on balance and burn 485 calories/hr.
-Ice Hockey - constantly moving and burning 545 calories/hr.
-Ice Climbing - hanging from a rope, pulling your body weight straight up?  545 calories/hr.
-Cross Country Skiing - take it at your own pace and burn up to 575 calories/hr.
-Snow Shoeing - often overlooked but tons of fun.  650-700 calories/hr

 There, no excuses now!  Have fun and enjoy the snow!

Jason C. Venckus CPT, PES & H.C.
Progressive Complete Health
progressiveatheleticsiht@gmail.com
www.goproveg.com