Everyone who is body goal orientated knows that sticking to a strict daily work out and dietary routine is essential to achieving the desired summer body. However it should be noted that it’s easy for those who have been working out since the beginning of the year up until now to fall off their exercise routine and get distracted because of the cold.
Evidently no one thinks of running during winter as an ideal way to exercise because of the cold breezes blowing from all corners of the world. This is something most people will by all means try to avoid.
Most people would rather opt to stay indoors, cuddle up in the comfort of their warm homes while eating away through tons of calories unaware that they maybe stacking up on their body weight.
It is imperative to know that exercising during winter will require immense effort to make sure that one keeps fit and will walk out of the cold season with a snapped up body ready to be shown off through the much warmer seasons.
The Lounge spoke to the founder and director of Pulse Health and Wellness, Nangado Kauluma who has a BSC in Exercise and Health Sciences from the University of Massachusetts Boston on the importance of keeping fit during winter.
Nangado who teaches people a fun high intense interval exercising class called Hiitcamp highlighted that it is very vital for people to maintain an exercise regime throughout the year. It is however unfortunate that people’s motivations in winter often change when the heaters come out and the soups are plentiful.
She noted that exercising not only helps with fighting off nasty colds and flu’s but also maintains an individual’s cardiovascular system whereby it prevents people from getting tired easily, and prevents loss of muscle which is needed for burning fat away.
Eating healthy and knowing which foods to consume is equally important as to maintaining a healthy life style because tracking calories can become very complicated.
“Many of us comfort-eat in winter, our hibernating nature makes fatty warm foods even more attractive to us, thus winter nutrition often leads to weight gain, so what you eat is of prime importance.
When you keep on exercising through the winter, you will be more motivated to eat mindfully and probably not over-indulge as frequently. This will help to prevent an increase in fat weight, which you might prefer not having if you are into the bikini body scene”.
She recommends a method of eating which uses portion control across the main food types rather than dictating what type of food should be eaten and to what exact amount.
“Food types that are essential for our health would be foods that are rich in carbohydrates that are our big energy providers such as rice, pap, bread, pasta that provide us with energy that most can use to burn fat, aim to eat 4 to 5 portions the size of ones hand per day.
For proteins such as meat, fish, chicken as well as fats which people get confused about it is advised that you eat 4 to 5 portions the size of your palm per day.
I can assure you that the good fats, the size of your thumb are critical to optimal cell function, absorption of certain vitamins and minerals support the excellent functioning of our nervous tissue and should be eaten 3 to 4 times a day”.
Other food types such as fruit should be the the size of ones fist and vegetables that fits into two cupped hands should also be consumed. Drinking water should also not be forgotten as it is very important, aiming to drink a minimum of eight cups works as well.
Eating right comes with exercising the right way as well. With there being so many options for keeping active and most every type of movement counts, It might be useful to note the different types of exercise one can do, how to do them and what they are good for.
“Cardiovascular exercise raises your heart rate for a prolonged period of time. It builds the strength of your heart and blood vessels, this includes walking, jogging, skipping, cycling or even dancing.
Strength and resistance exercise requires you to lift, press or pull our own body weight or external weights. Think gym machines, free-weights, body-weight exercises like squats and push-ups. Among many benefits, strengthening exercises are especially good for increasing your muscular strength, supporting bone health”.
Nandago further explained that flexibility exercises that work to systematically stretch es the ligaments and tendons in our body, thus increasing our range of movement and mobility which are essential for promoting continual movement into our older age.
Trying to work exercising into ones schedule may get very hectic at times but is possible. Nangado recommends finding a routine that works for you, the best time to exercise is whenever you can fit it in.
“If you set a certain time to exercise but it doesn’t actually work with your life and schedule, it will become an unnecessary source of stress. I personally prefer to exercise first thing in the morning before my day begins but many of my clients exercise in the evening after work when their preferred group classes happen.
It is important to always take care of one’s body by keeping it safe. If signs of possibility of fainting arises, stop the exercise and gently try to bring your heart rate down by walking slowly and then finally sitting down to recover.
Lastly always remember to wear comfortable clothing that doesn’t restrict your movement like cotton or spandex tights tracksuit pants and a comfortable shirt or tank top. Wear comfortable sport socks and sneakers that support your feet and ankles well.” she concludes.