The 14 Minute Winter Workout You Can Do Anywhere
You have been reading the title of this article. If you are not sure what is winter workout then it means that you want to get fit during cold season. And if you are looking for a good exercise routine then there is no better than this one! But before starting with this program, make sure that your body temperature does not drop too low or else your health will suffer!
Now let’s see how to do this winter workout.
What Is A Winter Workout?
A winter workout is a type of fitness regimen where you work out in the cold weather. This kind of workouts are very beneficial because they improve your cardiovascular system, increase muscle mass and burn calories. You need to start off with warm up first before doing any exercise. Then after that you need to perform some exercises in order to build up your strength and endurance.
There are different types of winter workouts:
1) Cardio – Warm Up Exercise (WU)
2) Strength Training – Weight Training (WT)
3) Circuit Training – Circuit training is a type of interval training which involves alternating between two or more exercises. For example, you may do jumping jacks followed by squats, lunges and leg presses.
4) Stretching – After finishing your workout is essential to stretch your muscles.
Which type of exercise you want to include in your routine?
In order to get most of the benefits of winter workout, it is necessary to warm up your body before doing any exercises. This will increase your blood flow and prepare your body for more demanding physical activity. It is recommended to start with a brisk walk or light jog to increase your body temperature. You can also do simple stretching exercises for about 5 minutes.
There are many exercises that you can do during winter. You can go for jogging, running, brisk walking, swimming or cycling. All these exercises will help you improve your overall fitness level and maintain your weight. You can do this in the morning or during evening time. It is best to go out in the cold season as early as possible.
Early in the morning the outside temperature is not that low and there is less wind which makes physical activity easier to perform.
Include Strength Training In Your Routine
If you want to build up lean muscle mass then incorporate strength training exercises in your routine. These include free weights, weight machines, resistance bands and your own body weight. You can perform these strength exercises after your cardio workouts or as a separate session on their own.
You can also do some circuit training to improve your strength and fitness level. For this, you need to pick 2-4 exercises for each body part like chest, back, legs, shoulders and arms. You start with one exercise for one body part and then go on to the next one without any rest in between. Once you are completed all the exercises for one part then take a short break before starting the next circuit.
Once you are finished with your workout, it is vital to stretch your muscles otherwise you may suffer from stiffness and soreness the following day. Stretching also helps in reducing the likelihood of muscle strains and pull. Hold each stretch for about 30 seconds and repeat it 2-3 times.
Tips: Always keep in mind to warm up and cool down properly before and after your workout session. This will help your muscles and avoid injuries during the activity. Drink plenty of water and eat a healthy snack after a workout otherwise you may feel dizziness, nausea, headaches and even vomiting.
Get Into The Right Gear:
1) Outer Wear: You will need several layers of clothing to keep you warm during the entire winter period.
The first layer should be made from wool or synthetic fiber fabrics that help your skin by trapping air between the fibers and keep you warm. The next one or two layers should absorb moisture and breathe to transfer the moisture from your skin to the outer layer. Last one should be wind and water resistant to protect you from harsh winter winds.
2) Gloves and Mittens: When your hands are exposed to extreme cold, your body tries to preserve heat by shutting down blood vessels in those parts.
But, by wearing gloves or mittens you can keep your hands warm and still have full feeling in your fingers. Make sure to get the right size so that you don’t lose any feeling in your fingers due to having them too tight.
3) Boots: If you don’t protect your feet during winter by wearing good boots, it can lead to frostbite and even frostnip (the beginning stage of frostbite).
Wear boots that not only protect your feet from the cold, but also prevent you from slipping on the ice and snow. Traction is also very important; you don’t want to end up with a twisted ankle or a broken leg out there in the middle of nowhere.
4) Additional Gear: You may need to carry other things in your backpack like extra clothing, food, water, space blanket, knife, matches and warm shoes.
All these items should be weather-proof as well.
5) Carry A GPS Device: Although it’s always a good idea to let someone know where you are going and when you plan to return, but if you do get lost or disoriented, a GPS device can literally be a life saver.
You can read our detailed discussion on the best GPS devices for hiking and backpacking here.
6) Know Your Limits: You should always tell someone where you are going and how long you expect it to take.
Even if something unexpected comes up and you return sooner, it’s good to let them know. Set up a time limit of one or two hours longer than your intended trip, so if something does happen and you don’t return by then, your friend can start taking action.
You should also know your own limits. If you are new to winter backpacking or don’t have too much experience, it’s best to go with someone who does and let them make the decision on where to go and how long to stay. Always listen to your intuition and if something doesn’t feel right, don’t be afraid to turn around and come back. There will always be other opportunities to enjoy this activity.
Always check the weather report before heading out as well as the location of the nearest and safest shelter from inclement weather. Remember to respect the winter environment, be prepared, and have fun!
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Sources & references used in this article:
Nutrition for tennis: practical recommendations by …, A Ruddock, SC Killer, EM Winter – Journal of sports …, 2013 – ncbi.nlm.nih.gov
The LINK by L LEARNING, MW SERIES, ARTOFF CLASS – 2019 – container.ourseniorcenter.com
The Winter Athlete: Secrets of Wholistic fitness for outdoor performance by S Ilg – 1998 – books.google.com