Even in the dead cold of winter, you can keep your body in shape. I don’t live in a climate that has freezing temperatures on most days in the winter. In Austin, Texas, you can get by with a sweat top on most winter days. So, exercising outside or going to the gym is no problem.
But, I have seen reports of snowstorms where many of you live. This makes it easy to just hibernate and not work out. Well, the good news is that you can get on the floor and burn fat! You only need 20 minutes for these types of workouts and you can even watch television while you sweat!
We move less in the winter so it's easy to add on 5-10 pounds during the cold months. Make adjustments to not let this happen to you. Use your winter workouts to burn major calories by ramping up the intensity.
"Although seasonal weight gain varies from person to person, there have been surveys that show an average of a five to seven pound gain in weight in winter," said Lawrence J. Cheskin, MD, founder and director of the Johns Hopkins Weight Management Center and associate professor at the Johns Hopkins Bloomberg School of Public Health in Baltimore.
"A small percentage of people in winter may develop seasonal affective disorder, which is clinical depression brought on by winter's short days; many of these people may have trouble overeating," said Cheskin. "But that is due to the depression itself, and people with this disorder are just as likely to undereat as to overeat, which is true of all people who suffer clinical depression.
For the rest of us, winter weight gain is largely the result of reduced exercise and increased eating, Cheskin said. "Research studies show that the 'hibernation theory' of winter overeating does not hold up for the vast majority of us who do not have seasonal affective disorder."
Here is a workout that you can do three to four times a week. It is a combination strength/cardio workout. Do the workout circuit-style (one exercise after the other with little or no rest between exercises). Do each exercise 10-12 repetitions. Rest 2 minutes between circuits.
1. Dumbbell squat-to bicep curl-to shoulder press, moderate pace
2. Pushups, moderate pace
3. Squat jumps, full speed
4. Alternating arm dumbbell rows, moderate pace
5. Step ups with dumbbells (knee-high platform), moderate pace
6. Alternating arm standing dumbbell shoulder press, moderate pace
7. Mountain climber, full speed, 30 seconds
8. Do the circuit 2 more times
You can use other exercises that you like. Make sure that you work all muscle groups.
Roll out the exercise mat, turn up the music (or television show) and go to work on your home floor.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark is the owner of My Fitness Hut, Her Fitness Hut, Sports Fitness Hut and My Nutrition Hut. Mark’s Fat Blaster Athletic Training System has been proven to give his clients the fit, sculpted and athletic-type bodies they want. Visit Mark’s main site:
Your Fitness University http://yourfitnessuniversity.com