‘There is no such thing as bad weather….only bad clothing’
From multiple friends and families asking about where to get weights or Pelaton on keeping fit during this current pandemic, I got curious about how we can continue to stay active in the winter months without buying extra gear. I researched countries that keep active during these COVID times and came up with some suggestions on what we can do for our upcoming cold months. After a few weeks, you will find that a habit will be formed and have zero excuses to get moving.
Virtual Run
From 5K, 10K, Half or Full Marathons, there is something for everyone. Here’s a list of upcoming runs.
Most of these sites have training programs to be able to do any distance. It helps to have something in mind first as a goal instead of just going out there. As a runner, it’s about the miles or km vs how cold it is outside.
Polar Bear Swim
Did you know that cold is being used to battle mental disorders in countries like Poland and Germany? The science here is that when we are exposed to extremes, our higher brain centers release hormones such as dopamine and serotonin or AKA ‘Happy Hormone’. As a result, your body warms up via goosebumps and shivering. Here’s a link via Wim Hoff on how the Iceman does this.
Start with this...
Cold shower exposure for 1 min followed by a warm one.
Repeat the process for about 10 mins.
I guarantee that your nervous system will be ignited after this.
Go Skating
Similar to running all you need are a pair of skates or shoes to get started.
Scheduling a frequency of 3 to 4 times per week on your schedule at a designated time makes this a reality. The ability to commit increases when you put this on your calendar.
For years our clients have maintained their weight and health by having repeating schedules specifically for activity ie. Activity Schedule - 10 am on Mon, Tues, Fri, and Sat.
Shovel that Snow
In my youth, I would shovel driveways to get an extra workout in. I would do 10 reps of shoveling and throwing the snow to my left side and switch to the right side the next round. I gained 5 lbs of lean muscle in my arms and legs by the end of that winter.
Shoveling Routine:
10 Reps Each Side
Shovel to the Right
Shovel to the Left
Snow Plow for 1 Min
Hope this helps you brave the cold months and make the mental decision to stay active.
If you want to read up more about how Norwegians take on the cold read this article.
Keep It Balanced,
Garnet
FAQ
How long should I exercise in self-quarantine?
Start with small increments of times such as HIIT or High-Intensity Interval Training for 2 minutes to get your heart pumping. Build up from here. Everyone will be different of course due to each situation but pay attention to how long it takes for you to recover or when your heart no longer is beating out of your chest
Is it safe to wear a mask while working out for protection against COVID-19?
Wearing the proper mask makes a significant difference when it comes to training, The issue with wearing a cloth mask is when you inhale and the moisture from the breath blocks your nasal passages.
Mask like N95s that most front-line workers use is better. Sports apparel companies are copying for better O2 exchange and comfort.