Originally published in SHAPE online, 2010
Winter Work Out........
By Laurie Towers
Blame it on shorter days, blame it on light deprivation, now you may want to blame it on the recession that’s your call. Wherever you see fit to lay the fault, the fact of the matter is that people statistically tend to reduce their working out by a large margin in the winter months. The exception being only those ill fated New Years resolutions that have gym memberships spike right after the holidays, then dwindle after we shake the confetti from our hair.
The fact is the winter moths offer some wonderful natural opportunities towards working out in addition to creating a wonderful landscape for it. Think about those endless hours of our youth playing in the snow. Those snowball fights and snowdrift jumping were not only endorphin-releasing, but those movements were dripping with plyometric, velocity encouraging and cardio vascular activities. Guess what? Those were all the caloric burning FUN things we did as kids that kept our metabolism clicking away like a New York cab meter.
The truth is there are quite of few activities that can translate well from indoors to outdoors providing the proper preparation. Assuming the climate is compatible to it, walking, running and biking will always be mainstays with the investment of the proper insulation and clothing.
a) Dressing in layers with cotton , wool or any other breathable material is highly preferred, as this will keep the moisture AWAY from the body. Hats worn to seal in the body's natural insulation , in addition to gloves.. Sunscreen and moisturizers can also create a barrier between the elements and exposed skin, and trainers should make sure that they make this information available to their clients.
b) Re hydrate the same as you would during the warmer months. A common and costly misconception is that because you don't sweat as much, your need to drink water is naturally cut in half. the fact is that you NEED to re hydrate at the same level as you normally would in the warmer months EVEN though , you will not necessarily feel as thirsty.
c)Trainers should make sure that their clients are properly warmed up, as the colder climate will promote more muscle shortening and restriction, thus leaving the muscle vulnerable to any insult or injury.
As with anything that goes on within the parameters of a workout session, the onus is on the trainer to keep it interesting and diverse. If you are going to use all that Mother Nature offers as a gym, you will find these activities enjoyable as well as beneficial. As snow provides a "Natural resistance" to our normal activities, simply walking, running and sled pulling, provide a wonderful and natural addition to any outdoor workout. For a more challenging walk, you can have your clients wear snowshoes for that little bit of extra effort that makes a difference.
On a personal note, I think that snow shoveling (when done correctly and with good form..) is probably THE most complete and potent workout that you can have in the outdoors. It’s the marriage of velocity and endurance that gives you everything you need in one setting.
Revisiting my prior statement about New Years Resolutions and weight loss, body improvement. Having been in the field for nearly 20 years, I'm here to tell you that they never work. I often marvel at how many empty boxes of fitness gadgets, I see in people’s garbage bins after the holidays, but I NEVER see any difference in physiques when those layers of clothing come off in the summer months. Why? Simply because things done for a "short term" goal never work. A commitment to philosophy and lifestyle is the only ideology that keeps us on the right track. It’s so funny how we are taught since childhood that we need to brush our teeth at least 4 times a day, threatened with the outcome of rotted teeth falling out of our heads if we don't. In actuality though, we use and treat our bodies far more abusively than we ever could our teeth ( I can hear the jaw clenching of every dentist in New York as I say that, but who cares...). The truth is , it was NEVER engrained early on that we need to treat our bodies in a mindful fashion. A simple commitment to a healthy, realistic diet( the occasional junk food..), so that the person doesn't have the resentment of deprivation and leave the door open to sabotage. How often has any of us seen that happen? At least every other day in some fashion. Even the most well informed and inventive trainer, can give his or her client the best possible workout and environment for it, while they are IN their presence. The key here is…the client needs to hear their gospel when they are not........
Hope that helped, please feel free to email or call.....
Yours in heath,
Laurie Towers CEO
Physical Advantage PC
139 East 57th Street penthouse
212 460-1879
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