It’s a situation that YMCA fitness experts Dan Boyle and Steve Welch have seen played out numerous times. With a rash of holidays, cold weather, less daylight, and in some cases, seasonal affective disorder, people tend to discard their workouts. The end result: poor nutrition, less energy, and excess weight.
“People just shut down and get into the holiday mode,” says Steve Welch, CSCS, personal trainer at the Mid-County YMCA in Brentwood. “They figure that they can be indulgent to that degree and say, ‘The heck with it all’ and come back after the holidays.”
Just because it's winter, it doesn’t mean fitness goals should be left out in the cold. By embracing various indoor fitness options, along with properly preparing to go outside in the elements, it is possible to stay in shape.
When it comes to indoor workouts, Welch and Boyle recommend a gym membership that offers less distraction than working out at home.
“You don’t take your laundry to the gym,” Welch says.
Further, gym memberships can be affordable with the elimination of extras. “There are not many people who can’t find a way to take something out of their budget to keep them away from their fitness goals,” Welch says. “You take out the cheeseburger from the fast food place, a 6-pack of beer, and a pack of cigarettes, and then your gym membership is covered for the month.”
Most gyms offer personal trainers, who can provide extra motivation to clients and open their eyes to new exercises and equipment. Group training sessions and exercise classes are suggested too, says Boyle, the health and wellness director at Mid-County YMCA.
“In the end, for those people who use a personal trainer, they tend to typically stay with fitness at a higher rate than people who are self-taught,” Welch says.
Home workouts are also an option. Click here to learn about the essential items for a home gym.
For outdoor workout warriors, Boyle and Welch encourage the use of sunscreen, proper footwear, and even Vaseline on exposed areas like the nose and cheeks.
Hydration is also critical. “You should drink as much as you would when it is warm,” says Boyle. Proper hydration before, during, and after an outdoor workout, Boyle adds, is critical for runners and walkers.
When it comes to layering clothes, Boyle says three components are critical: a dry-fit shirt to whisk away moisture, an in-between fleece, and an outer shell, such as a windbreaker. In order the minimize the risk of frostbite, don’t forget a hat, scarves, and gloves, too.
As the workout proceeds, the runner/walker should warm up and can shed a layer or two if necessary. Click here to read more on this topic.
“Layers are extremely important,” Welch explains. “As you warm up, you can break off a layer. If you don’t, you’ll start to sweat too much and then if you stop too long, that’s when hypothermia can set in. You have to use layers, then know when to take one off.”
Regardless of the location of your exercises, it's vital to get into a routine in the challenging winter climate.
“I tell my clients every day that your fitness has to fit around the real world,” Welch says. “Regardless of your lifestyle, you have to carve out time (to workout) and treat it as sacred. Don’t treat it as an afterthought. Set time aside for scheduled fitness.”
