Lexington, KY - As fall gives way to winter, those of us who do a lot of outdoor activity feel a sense of sadness. We know that with shorter, colder days, the opportunity for easy outdoor running, walking and cycling is gone. We cringe at the thought of all those hours indoors with little or nothing to do, and dread the thought of losing the fitness we worked so hard for over the summer, not to mention the fear of weight gain due to less activity.
If these are your thoughts, don't fear. There are ways to maintain your fitness and weight through the winter months. However, you should start forming the strategies for that success right now.
Typically, winter is a good time to increase or bring back the strength training part of your exercise routine. Many people taper this off or even quit during the summer months. Strength training is a great way to keep your metabolism running high, as it builds your muscle mass. Remember, the more muscle you have, the more calories you burn.
In order to make your winter strength training workout more exciting, consider steering clear of old-fashioned strength lifting routines. Strength training has come a long way in the last 10 years; if you have not kept up with the explosion of functional and multi-planar training, then you should hit the Internet or hook up with a good personal trainer and learn more about it.
This new style of strength training can be varied (to avoid boredom) and incredibly beneficial to everyone at any age and ability level. It involves training for balance and body control, agility and speed, as well as basic strength. Functional training routines can easily be designed to help maintain your cardiovascular fitness too. They won't replace your cardiovascular workouts, but they can help you hang on to the gains you made over the summer, so you are not starting at square one when spring arrives.
Another winning strategy to make it through the winter months is to get out of your workout box and try something completely different.
There are several things to choose from when looking to do something different. Dance classes are always an option, such as formal ballroom dancing or more aerobic-oriented classes like Zumba. Kickboxing and spinning classes are still around, and yoga and pilates classes are everywhere. Many classes are at gyms where membership is required, so try asking if you can get a three to six month membership (long enough for warmer months to roll around).
In addition to finding and committing to a winter exercise strategy, you have to give some thought to your eating habits over the coming months. If you are not moving as much in the winter, you can't eat as much either. Remember, body weight is based on calories in versus calories out, period. Eating healthy is only a part of maintaining a healthy weight; you must control the amount of food, calories, you consume.
In order to help you manage your calorie intake this winter, use the Internet to find healthy recipes with low calorie counts. Try to avoid the pitfalls of heavy sauces and cheese-filled baked casseroles. Stick with recipes that have a limited number of ingredients and sauces or soups that are broth-based and not cream-based.
Put a little time in now to plan for a healthy winter. Be moderate during the holidays and keep an eye out for next spring. I promise, it will come.