Workout Tips To Help You Stay Fit This Winter

We all know how winter can make complete bears out of men—the hibernation, the laziness; you name it! It’s no wonder then that you get out of it looking ten pounds heavier, not to mention that bulge around what once used to be a perfectly normal waistline. We got Himanshu Bathla, Founder of CrossFit Stride, Powered by Reebok, to dish out valuable details on how to keep your winter workout simple, yet fruitful. Take a look at the tips he doles out and how he does it, like a pro!

1. Dress Right

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“Wear multiple layers that you can take off easily”, Bathla advises. “Layering with thin tight clothes is better than one thick layer as it provides better insulation and better movement.” Go for fabrics, like synthetic fibres, that will keep you dry and warm without restricting your movements. Perspiration during winter workouts could possibly lead to hypothermia. “Wearing compression is a great idea in winters as it not only helps you to keep warm but also to recover faster from the workout,” he adds. Be sure to wear warm hats, gloves and socks that will keep your feet dry. If you like working outdoors, go for reflective bright-coloured clothes and shoes to be safe on the roads.

2. Set A Goal

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Working out in winter is not easy as the days are shorter and you will find hundreds of excuses not to sweat it out. Try to set a goal for the entire winter season—it could be running a marathon or just losing a few inches. “Make sure that it is achievable and measurable. For example, if you can do 10 push-ups now, set a goal for 20 push-ups by the end of one month. This is both measurable and achievable,” Bathla explains. 

3. Look For A Partner Or A Group

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There is nothing like having a partner, a group or a personal trainer to workout with. Bathla says this will keep you motivated and increase your efforts while training. You will be more likely to stick to a schedule and have a better time while working out. If you don’t have a workout buddy and can’t afford a personal trainer, you can definitely join a group class. There are so many options available out there today including yoga, pilates, running and biking groups.

4. Go Outdoors

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Working out outdoors in the winter is always advised because, as Bathla says, “It helps you burn more calories as the body has to work harder to maintain body temperature. Also, getting some fresh air is good for your mind, as well.”

5. Stay Hydrated

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Make sure to drink enough water even when it’s cold. “It is very easy to get dehydrated in winters as it is harder to notice when you’re thirsty,” the fitness coach reminds us. We may be sweating but the body temperature is not too hot. Load up on water before starting a workout and carry a water bottle with you. A good rule, according to Bathla, is to have at least 3-4 cups of water during your workouts.

6. Longer Warm-ups

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“As the temperature drops, your muscles and joints will take longer to heat up. Hence, you are at a much higher risk of getting sprains and strains if you don’t warm up long enough,” says Bathla. Try to warm up for at least 10-15 minutes and don’t increase the intensity until you already start breaking into sweat. He suggests using a variety of cardio exercises if warming up in a gym, or a typical CrossFit warm up routine that you can do anywhere without needing any equipment. 

7. Hit It

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We mean High Intensity Training which, according to Bathla, is short, intense and works perfectly in the short days of winter. “You can include bodyweight exercises, running, skipping, and even weightlifting,” he says. Using this regime, work on your strength, stamina and speed at the same time. This is much more dynamic and fun as compared to using cardio machines every day. 

8. Cool Down And Stretch Out

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In winters, you cool down faster and, therefore, a lot of people skip their cool-down or stretching sessions. “Cooling down is as essential in winters as it is in summers as it reduces muscle soreness, ensures better recovery, eliminates lactic acid from the body and helps you stay flexible,” Bathla informs. An example of a cool down will be walking for 5 minutes after a 10-kilometer run. This should be followed by a 10-minute stretching session where you stretch each muscle group that you worked on for at least 30 seconds. Remember, being flexible means you are less likely to get injured. 

9. Watch Your Diet

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This is something that you have to do all year round but during winter, you have to work doubly hard at it. “This is that time of the year when you tend to stay indoors more often and hence, are less active. This is also the time when you crave more sugar and eat fatty foods. Hence, it makes it even more important for you to track your intake,” Bathla warns.