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Wednesday, June 16, 2021

Survival guide: winter training

Winter is going to be cold and some days we won’t want to get out of bed. So, I’ve put together a survival guide and some great tips for the chilly months that lie ahead.

Survival guide

Layers: Dress in layers when training, and as you get warmer during your workout you can take the layers off. Make sure you’re wearing the correct winter clothing: a light rain jacket, a head torch as it’s dark longer and earlier, gloves and a beanie.

Consistency: Keep your training consistent and regular. If you need to shorten the session do, but don’t miss it altogether. Keep moving, even for short periods of time; this is much better than not moving at all.

Flexibility: When it’s freezing or wet have an option to workout inside, such as a body weight session. Stretching routines are awesome for an indoor session.

Warm up: Before you do any explosive training, make sure you have warmed up correctly.

Goals: Set short-term, smart goals so you can stay focused with intention.

Head space: Yes, it might be cold, wet and dark, but if you look at this as one of your training challenges and maintain a strong mental resolve, you will kick winter’s butt. Stay focused!

Hydrate: This helps with regulating body temperature, mental awareness and staying sharp. Even if you’re training in the rain you still need to drink water.

Sunshine: If the sun is out, get outside and spend 5-10 minutes soaking up some Vitamin D. This is also a great way to refocus.

Eat light: Eat light, fresh and small meals; this helps the body in so many ways. Stay away from those big heavy meals. I know they are so comforting during winter, but are not so good for the waistline.

Prepare: Have a few different workouts ready to go!

Together: Train with a buddy. Make a plan to be committed to be there for each other.

Survival workout

After you’ve warmed up with 5 minutes of skipping, do 30 seconds of each of the below exercises. Repeat the exercises twice for a 15-minute workout, or three times for 20 minutes (including your warmup).

  • Squats
  • Plank
  • Dips
  • Medicine ball slams (6kg)
  • Push-ups
  • Step-ups
  • Standing punches over head
  • Seated wall squat
  • Leg extensions
  • Elbow sit-ups

Editor’s note: Our rotating wellbeing and fitness columns provide advice that is general in nature. Please always refer to your preferred health professional for advice suited to your personal healthcare requirements.

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