Summer Bodies Get Made In Winter


By Joburg Post

It wasn’t til I saw many absent regular bodies returning to the gym, that I realized winter is the time for serious training.  The city Johannesburg has the best summer weather you can find in the country – weekend warriors frequent the outdoors during these months.  Cycling, running, walking, hiking, swimming, biking and hours in open-air restaurants/pubs with friends take most gym bodies away from the indoor artificial air environment.   Although your gyms will have its numbers walking through the doors, there is a definite hive of activity taking place in the sun.

 

It is definitely “in” to attend gym sessions in winter in the city.  Groups of yuppies start their days early to begin the sculpting process and also to avoid FOMO (fear of missing out).  It sure is also the easiest way to warm up the cold early mornings, followed by a hot shower, healthy breakfast and off to the office.

 

The rise in body temperature during exercise, not only heats up the body, but also assists in the ‘happy hormone’ release.  The serotonin and dopamine release play a major role in reducing depression and anxiety and that’s why many up market companies have in house gymnasiums.  Early morning, lunchtime or after work (to avoid peak traffic) are the popular times for different types of workouts. Employees have the benefit of no gym fees, no extra time away from home and healthy living as a bonus.  Company gym facilities are convenient and also assist in keeping regular training regimes during winter months.  The temptation to say ‘no’ to an early morning training session from the warm duvet, is much greater than not joining in the  fun session at work where everyone laughs and sweats together.

 

To fight off bacterial and viral infections you have to keep strengthening the immune system and we all know exercise does exactly that.  A healthier blood flow assists in quicker circulation of immune cells through the body, which then destroy infections.  This obviously has to be done regularly for long-term effects.  Making use of some winter sunshine brings even more benefits.  Vitamin D, known as the sunshine vitamin, assists with bone strength, immunity, mental positivity, prevention of high blood pressure, diabetes & cancer. Weekends provide perfect opportunities to spend time with the kids or dogs doing park runs or –walks, while enjoying the outdoors. Doing day trips to near by farms or resorts are always great healthy warm winter activities. Open fresh air provides the lungs with detoxing, away from other people’s bugs.

 

Regular training during winter will stop the comfort food intake. Without elevating the heart rate where the body produces enough heat, you will experience cravings for calorie rich foods to do the job.  Engaging in regular daily exercise will combat the intake of these unwanted extras.  Workouts also provide you with a faster metabolism which can assist in dealing with the unwanted calories which are sometimes build into the winter foods e.g. rich soups, stews, more carbohydrates etc.

 

Should you still be stuck at home with the idea that winter is for hibernating, here are a few exercises you can do in the comfort of your lounge (by the fire place)…….

 


  • Warm up on your stationary bike, treadmill or with your jump rope for 10 to 20 minutes.

  • Do a few dynamic stretch movements where the muscles can elongate.

  • Add one or two moves that include balance and proprioception e.g. stand on one leg and close your eyes or do a set of single rear dead lifts.

  • Find a hard chair or bench to do step ups for lower body strengthening – vary left to right starting leg. Maintain neutral alignment on elevation and stepping down.

  • Do press-ups – choose your level where the body can maintain neutral alignment (head, shoulder, hip, knee, ankle in a line). Whether you on your knees or on a decline with feet elevated, keep your line with chest lowering first and abdominal area rising first.

  • Include the one-minute plank (maybe with alternating leg lifts) and add the side planks thereafter.

  • Statically stretch out your tight muscles and finish your glass of water.


 

Are you ‘under construction’ for that first warm day where everyone gathers in swim gear for the start of summer?

 

You can only be the product of your own thoughts and actions.

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