Keeping your fitness levels up is a good way to stave off heart disease, lethargy and winter’s extra kilos. Personal trainer Meeghan Bell has all the expert advice.
Why do people get less motivated during winter to exercise?
People hibernate. It’s colder and it takes longer for the body to warm up. Rain and daylight has a psychological effect – we’d rather stay in bed or just get home.
How can people get excited about exercise when there is less daylight hours and it gets cold?
It’s really important to set goals. There’s a thing called SMART goals, which means that every goal you set needs to be Specific; Measureable; Achievable; Realistic and Time-based. For example, if you are going to set some goals you need to write them down and keep some sort of training record or diary to keep you on track. For example, your winter goal is to run five kilometres non-stop. This is definitely specific and measureable. It’s also achievable and realistic, even if you’ve never run before. And it is definitely time-based too – give yourself the three months to achieve it, ie by the first day of spring, this is what I am meant to do. ‘R’ can also stand for ‘reward’. Once you achieve your goal you can get yourself something you want – like a weekend away perhaps.
One of the most important thing about exercise is that the goals have to mean something to you. You also need to have a structure about your training, which is where a gym or personal trainer or buddies can help. It can be a psychological or financial motivation. If you pay a personal trainer for the entire winter you are less likely to skip sessions because you know you will get in trouble, or will lose your money.
You also need to be consistent – there’s no point doing five days of exercise one week, and then nothing the next. You’ll get some benefit, especially if you’ve never exercised before, but you’ll be sore because your body starts to become adjusted to the exercise and then you stop. Consistency is important – your body is just like a car – if you don’t put petrol or oil in it or take it out for a run, things will start to break down.
Should you do things differently depending on the season?
Yes, absolutely. In summer you would never want to exercise between 12pm and 3pm. But this is an excellent time during winter to take a walk during lunchtime. You could get your workmates to go for a walk as well. During this time it is usually a little bit warmer.
How many times a week should you exercise?
The Australians Healthy Guidelines suggest 30 minutes a day, but if you have not exercised for a while and been really lazy, three sessions a week will really help you to feel more energetic. There is low, moderate and high intensity in terms of activity. The idea would be to step out of your comfort zone at least once a week.
Does all winter exercise have to be indoors?
No, it doesn’t but it is darker and colder, so you’ll need to get your beanie on and walk with a friend or your dog. If you are riding a bike or running, maybe wear some kind of reflective clothing so you can be safe outdoors. Commit to some sort of training program that you are not used to, such as hiring a personal trainer once week, or join a club like indoor rock climbing or boxing. Something that will be a bit of fun.
Winter is a time for comfort food – and red wine. How can you avoid putting on weight in the colder months?
I’d suggest putting an eating plan in place. It’s easy to get lazy about what you eat in winter, but I’d recommend staying away from the creamy or cheesy foods if you can, and choose tomato-based foods. It is such a simple equation – energy in and energy out. If you consume more calories than you can work off, you will put on weight. You could commit to weighing yourself once a week – to make yourself accountable. Keep a record of it as well. Keep away from the ch food: chips, chocolate and cheese.
It’s easy to drink lots of water in summer – how can you keep up the routine in winter?
Drink herbal teas or hot water with a dash of lime or lemon juice – that will get your body burning kilojules.
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by CATHY ANDERSON
