How to Create a Winter Exercise Program for 2013

Jan. 8, 2013 - PRLog -- January 4, 2013 – Everyone is talking about building a “new you” for the new year. Well, you can actually achieve this New Year Resolution for 2013. All it takes is coming up with a good workout strategy that you can begin right now, during the cold winter months. Here are some tips to help you create a routine to outwit the challenges created by winter weather.

1.Staying Warm, Yet Efficient

Let's face it. It's been pretty cold this winter all over the world. Therefore, it's not unusual for people to wear clothing weighing 15 pounds to keep warm during a workout. But, when you've weighed your body down with so much clothing, that makes it very hard to run fast. This is especially true when you're running in snow, which requires a great deal of energy. When the winter conditions get rough, don't concentrate so much on keeping up a fast pace. The ultimate goal should be to simply get in some good exercise in order to stay fit and healthy.

2. Use Proper Exercise Techniques

Whether you're working out in the winter cold or the summer heat, one of the most important things you can do is to learn proper exercise techniques. In order to get a good workout that's both safe and effective, your program must include proper stance, tempo and form. If you're just starting your new routine, you'll more than likely feel sore the next day. Don't worry, and don't give up. Soreness is a sign that you made progress during your workout. If you don't feel any type of soreness, this is a sure sign that you're not working out hard enough.

3. Wear the Proper Clothing

Always dress appropriately when working out. Putting on layers of clothing can help to keep you warm during winter workouts. However, if you wear too many layers of clothing when exercising outside can stop you from sweating properly. Sweat is the body's healthy way of cooling itself off after exercising. But, this is not to say you have to freeze to death in order to get in a good workout. Always wear clothing that helps to keep your ears, feet and hands warm when exercising outside in cold weather conditions.

4. Stretch More Frequently

Another thing you need to watch out for when training in cold weather outside is injury prevention. When it's cold, you need to be sure to stop and stretch much more frequently than you would under warmer conditions. Rotating your ankles and stretching your calves can be very effective with preventing injuries. You also need to stretch your hamstrings, lower back, hips and quadriceps. You should stretch before you begin exercising, and often during your workout routine.

5. Stay Hydrated

Training experts always advise that you drink a lot of water after exercising. Many people don't sweat as much when working out in the cold as they do working out in hotter conditions. But, the cold, winter air can be much drier than warmer air. This creates a need for replenishing your body's fluids so you won't become dehydrated. Hydrating liquids, such as Gatorade, can be very helpful. However, according to the experts, water is the best medicine for staying hydrated after your exercise routine.

6. Types of Efficient Winter Exercises

There are no right or wrong types of exercises specifically for the winter. The key to your success will be to create an exercise program that will get your heart pumping and your adrenaline flowing. If the cold doesn't bother you, you should stick to the routines you've been doing. However, if you'd like to get a good workout without having to deal with the cold, outside air, create a workout routine that you can do inside your home.

Aerobics, Pilates and Yoga are great ways to stay in shape while keeping warm. You can also get an excellent workout with Proform Treadmills (http://www.proform.com/webapp/wcs/stores/servlet/Category...) and Ellipticals (http://www.proform.com/webapp/wcs/stores/servlet/Category...), without ever leaving the warmth of your home.