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| Try these tips for the perfect winter workout |
Don’t let the cold and dark conditions put you off your stride. Stay motivated with our expert advice.
When it’s cold and dark outside going for a run is probably the last thing you feel like doing.
However a study from Georgetown University has shown that taking even a short break of three to eight weeks from your regular exercise regime can decease fitness levels by 20 per cent.
Also if you skip regular workouts you miss out on the mood-boosting properties of exercise which can help combat seasonal affective disorder.
Thankfully there are ways to increase your motivation this winter – just follow these simple steps.
Also if you skip regular workouts you miss out on the mood-boosting properties of exercise which can help combat seasonal affective disorder.
Thankfully there are ways to increase your motivation this winter – just follow these simple steps.
Exercising for the sake of it can be tough so keep your focus by having something to aim for
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| Gym classes are a great alternative for those days with bleak weather |
SET A GOAL
But there’s no reason why the same goal-setting principle won’t work in winter too.
“When the fitness goals that were set for summer no longer apply it’s time to make some new ones,” says personal trainer David Kingsbury (davidkingsbury.co.uk).
David, who has trained Hunger Games action star Jennifer Lawrence, says that your dream Christmas party dress can be just as motivating as a bikini.
“Exercising for the sake of it can be tough so keep your focus by having something to aim for,” he says.
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| Trying various fitness classes will make your workout hours more fun |
TRY SOMETHING NEW
When the weather forces you indoors make the most of it by giving a new class a go.
With so many new launches at this time of year there has never been a better time to experiment.
“This is a good time to reset your gym routine by challenging your body with something different,” says Gillian Reeves, national group exercise manager at Virgin Active.
The brand new Pulse class at Virgin Active is a dance fitness class with a twist.
Swapping weights for glowsticks, participants are taken through 60 minutes of high-octane routines, each set to Nineties club classics and modern chart-toppers.
For more information visit virginactive.co.uk.
Alternatively get fit in your living room with celebrity trainer Matt Roberts.
His newly launched Body Network is an online on-demand service that allows you to access at-home workouts at the touch of a button.
From high-intensity training to Pilates there is something for everyone.
Access to the site costs from £3 per class or £15 per month. Visit body.network for more information.
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| Finding a buddy to exercise with can help you stay motivated |
FIND A GYM BUDDY
When it comes to working out finding a gym buddy can be one of the best motivators of all.
“Arranging to go for a workout or a class with a friend is a good motivational tool as you are less likely to let them down if you have agreed on a date and time to meet,” says personal trainer Ramona Braganza.
“It’s best to find someone who is of a similar fitness level or who has a similar goal to you so you can find a workout that suits you both.”
However Ramona says a little competition can be a good thing.
“Don’t worry if your friend is a little fitter than you as it will give you something to aspire to.”
FUEL YOURSELF
Do you crave pizza more in the winter than the summer? Then you’re not alone.
The lack of sunlight during the winter months can decrease serotonin levels in the brain.
This can trigger cravings for comforting carbohydrates such as buttery mashed potato and toast.
“Unfortunately these foods won’t help your exercise,” says Matt Roberts. “Try to satisfy these cravings with low-fat, healthy carbs instead such as sweet potatoes, wholegrain pasta or vegetable stew with barley.”
It is also important you don’t eat too little protein as it is crucial for muscle growth and repair.
“Women often don’t eat enough protein so it’s worth looking at your diet and making sure you are getting enough to meet the demands that you place on your body when you exercise,” he says.
Aim for 90-130g per day. Oily fish is a great source as are nuts and tofu.
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| Make sure to wear reflective gear when running after dark |
STAY BRIGHT
“It may look bleak outside but winter is a great time to exercise outdoors,” says David Kingsbury. “In the cold your body has to work harder to regulate its core temperature so you end up burning more calories.
“There is plenty of sportswear designed to keep you warm and dry so there is no excuse not to get on with your workout. However, if you are running or walking in the dark make sure you can be seen by wearing reflective gear to keep you safe.”
Try Nike LunarGlide 7 Flash, £115 (store.nike.com) or a Saucony Nomad jacket, £90 (saucony.co.uk).
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