Monday, November 8

Workout ideas to keep you warmed up, motivated

By Sameh Fahmy

The Tennessean

Cooler temperatures are often enough to put a workout routine into hibernation.

''Everybody wants to be active in the winter,'' says Carol Frazier, a Nashville personal trainer, life coach and motivational speaker. ''But it does have its challenges.''

Instead of putting your workout routine to bed this winter, invigorate it with some of these ideas.

Cross train

If the weather prevents you from running, cycling or other cardiovascular training outdoors, bring your workout indoors. Join a gym and spend some time on the treadmill, rower, stair climber or indoor bike.

Frazier says winter is an excellent time to cross train and do different muscle and cardio workouts. This will prevent overuse injuries and get your body out of the rut of always doing the same things. You'll also see gains in strength and endurance.

Try something new

Avoid the blahs of the same-old-same-old by taking a new exercise class or other indoor workout. Haven't tried yoga yet? Give it a shot.

You can try ice skating, indoor rock climbing, belly dance classes or ballroom dancing, just to name a few. Or take a new class at the gym where you're already a member.

Low on money? Check out a video or DVD.

Don't have the money for a gym membership? That's still no excuse not to stay fit this winter.

Caryn Klein, fitness director at the Gordon Jewish Community Center in Nashville, says if money is a problem, exercise videos are the way to go. They usually cost less than $15, and you can check them out of the library for free.

Mall walking or making a conscious effort to park away from the building you're headed to and to take the stairs can also add several steps to your day.

Stretch

Frazier says stretching is just as important as strengthening, but most people don't give it any time. As we get older, our connective tissues get shorter and more brittle and snap more easily, which makes stretching all the more important.

Take a few yoga classes and then do them at home. Just 10 to 15 minutes two times a week will go a long way.

Take up a winter sport

Make a winter snowboarding or skiing vacation, then train for it.

If the Rockies or Vermont are out of reach, plan a shorter, less costly ski trip to smaller ski areas.

If you can't make it out of town, bundle up and take a hike around a nearby state park.

Set a goal

Missy Hagy, a YMCA wellness coordinator, says goal setting can keep you motivated.

Your goal could be to train for a ski vacation, lose a certain number of pounds or be able to run a certain number of miles. On your way to your final goal, set intermediate goals and milestones.

''With winter, you lose a lot of enthusiasm because it's cold out,'' Hagy says. ''So, if you do have a goal, that makes it easier to move forward.''

Don't go it alone

No matter what form of exercise you choose or what goals you set for winter, supportive friends and training partners make a huge difference, she says.