Let the winter games begin. No, we’re not talking about THE winter games, we’re talking about the skiing, boarding, snowshoeing, and snow hiking you’ve been waiting to dive into. Sure, the other, warmer, seasons are great for swimming, soccer and softball, but there’s nothing quite like the thrill of dominating a challenging hill as you glide down, with exhilaratingly icy drifts hitting your cheeks.
You are so ready for winter. And getting your body ready? That’s where we come in. You see, winter activities of all kinds, from black-worthy moguls to shoveling your sidewalk, require that your muscles get the preparation they need through conditioning and warming up. And that’s what FIT36 does best; making your body ready for what you want to do, when you want to do it.
Warm it up
No, really. We know – you’ve been known to skip over the toy soldier kicks and lunges before a workout in favor of getting to the real calorie-burning, muscle-building good stuff. In the winter, however, that’s a pretty bad idea. During the colder months your muscles have to work a lot harder to accomplish what they easily do in the summer. This is because, when cold, muscles become tighter, nerves are more-easily pinched, and joints become stiffer. Working out without warming up increases your chances of pulling or straining a muscle, even if it’s the same exercise you’ve been doing for years. A good general rule is if the temperature is between 35 and 45 degrees Fahrenheit, you should warm up for 10 minutes. For every ten degrees it drops below that, extend your warm up by 5 additional minutes.
Your FIT36 trainer knows what you need to do to get your core, legs, and arms ready for snow sports, show shoveling, and even the occasional snowball fight. But if you’re working out solo, we’ve got a few for you to try.
To take your core-strengthening plank to a new level, rest your feet on a balance disc or fitness ball, while keeping your palms flat on the floor. The strength it takes to stay balanced is similar to what it takes to stay in control on a slope.
The boost that squat-jumps give your core, quads, hamstrings, glutes, and abs will serve you well in any winter sport, and allow you to move with strength and speed when you need to.
And speaking of squats . . . just do them. Split squats, one-legged, two-legged, wide and narrow-stance; we like ‘em all. The muscle area they work is a biggie, and in winter sports and activities your glutes, hamstrings and hip flexors take a beating with the bending, high-stepping through snow, and sports you do.
Keep it up
There’s no denying it – the Call Of The Couch is mighty strong during these cold, dark months. Sure, you may be a skiing weekend warrior, or may head out for a frosty hike a few times per season, but the real key to staying healthy all throughout the winter is consistency with exercising. Hitting it hard on a Saturday after a week of inactivity, paired with colder temperatures, is a dangerous recipe for injury. Keep strong with regular HIIT classes all throughout the week, and your weekend adventures will be even more epic.