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Yes, it is that time of the year when the festivities and the weather conspire to keep us from reaching our fitness goals. It seems almost sacrilegious to return from work and not cosy up on the living room couch to watch some TV, or not order in.
So how do we keep ourselves from weight gain and equally importantly what can we do that will keep our physical fitness (cardiovascular health, endurance capacity, body flexibility and toned muscles) from a taking a nosedive? The answer is in our very question.
1. Working out at home with motorized equipment:
If the thought of stepping out into the cold again and facing more road traffic driving down to a gymnasium deters you from getting a regular workout, you could think of investing in a home treadmill or a stationary bike. This could be a smart purchase decision, given that winters can last anything for many months.
This way you do away with the excuse of not getting to the gym. You can work out in the comfort of your home while still watching television or being with your loved ones.
You would do well to source several outlets before settling on equipment. You could also order one online after running dealer, delivery and after-sales service reputation checks on those who sell home treadmills and stationary bikes.
2. Working out at home without motorized equipment:
If you are not in the mood to invest in a workout machine, think non-motorized! You can always get an excellent workout using the aerobic step. For the same weight of the person and duration of workout, a step workout burns more calories than a jog on the treadmill.
If you raise the height of the step, you get a more intense cardiovascular workout than a treadmill. Also do not close the doors on other great options like dumbbells and other free weights that will help you keep your muscles toned. Similarly, resistance bands like Dynabands help. Remember to always begin with a warm up and a cool down phase in your workout.
3. Including indoor sports:
If you are starting to get bored with the sameness of the home environment, you could get yourself a change of scene by including activities like dancing, badminton, basketball or martial arts, all of which are done indoors and yet offer a challenging workout. Equally intense indoor sports activities would include squash, indoor tennis, group aerobics and, of course, indoor swimming. (1)
4. Eating healthy:
Eating is as much a part of the fitness equation as is working out. This takes on added significance in winters. During the colder months, our body needs to maintain its temperature at 37 degrees Celsius while the surrounding is cold.
This means we need more fuel (read, food) to burn to keep attain and keep that temperature. This is also the reason we feel hungry more often in winters, sometimes even with lower levels of activity. So what we eat becomes important.
It would be wiser to pick proteins to keep muscle tone. The metabolization of proteins requires more energy and this in turn facilitates for greater calorie burning even during rest hours. (2) Also drinking more fluids and adding more fruits and vegetables will keep your immunity strong and help you fight the winter colds better.
SOURCES:
1. Indoor Sports; Wikipedia; November, 2011; http://en.wikipedia.org/wiki/Category:Indoor_sports
2. Does Eating Protein Burn Fat? Livestrong.com; November, 2011; http://www.livestrong.com/article/239188-does-eating-protein-burn-fat/
INFORMATION IN THIS ARTICLE IS NOT MEDICAL ADVICE. ALL INFORMATION GIVEN IS TO BE CHECKED WITH YOUR DOCTOR BEFORE IMPLEMENTING OR TAKING THEM AS STANDARD OR VERIFIED.
Mamta Singh is a published author of the books:
Migraines for the Informed Woman – Tips From A Sufferer
ISBN: 978-81-291-1517-1
Publisher: Rupa & Co. URL: http://www.amazon.com/Migraines-Informed-Woman-Tips-Sufferer/dp/8129115174/ref=sr_1_2?ie=UTF8&s=books&qid=1298990756&sr=1-2
Mentor Your Mind – Tested Mantras For The Busy Woman
ISBN: 978-81-207-5973-2
Publisher: Sterling Publishers; URL: http://www.amazon.com/Mentor-Your-Mind-Tested-Mantras/dp/8120759737/ref=sr_1_1?ie=UTF8&qid=1316063179&sr=8-1
and the upcoming
The Urban Woman’s Integrated Fitness Guide
Publisher: Hay House India
She is also a seasoned business, creative and academic writer. She is a certified fitness instructor, personal trainer & sports nutritionist through IFA, Florida USA. Mamta is an NCFE-certified Holistic Health Therapist SAC Dip U.K. She is the lead writer and holds Expert Author status in many well-received health, fitness and nutrition sites.
She runs her own popular blogs on migraines in women and holistic health. Mamta holds a double Master's Degree in Commerce and Business. She is a registered practitioner with the UN recognised Art of Living Foundation. Please visit www.mamtasingh.com
Reviewed December 2, 2011
by Michele Blacksberg RN
Edited by Jody Smith
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