Hello Guys, Thanks for visiting our website. Today we will discuss “13 Ways to Keep You Motivated to Workout In This Chilly Cold”. Cold days and long nights make it difficult to get out of bed, let alone get the body moving, but there are simple ways to stay motivated when the weather is dreadful. Without wasting more time let’s dig into the topic and read in brief.
Even the most dedicated exerciser can struggle in the winter.
Confession: I skipped four days of exercise last week. Why? It was freezing outside.
I know, it’s pitiful. But this year’s blustery winds and lack of sunlight have really hit me hard. And sitting on my couch in my sweatpants with a cup of tea—okay, a glass of wine—seemed infinitely more appealing than running in the dark.
I still needed that extra push to get back on track after my brief hiatus, so I asked some local pros how they feel motivated to hit the gym during the winter months. Please continue reading for their advice, and leave your own inspiring advice in the comments section.
Tips to keep you motivated to workout in this chilly cold
1. Stretching should be done indoors
Stretching inside can help raise your body temperature before going outside to exercise. This helps to reduce the feeling of being cold as soon as you leave your house. Stretch for a few minutes before putting on your cold-weather gear. Perform leg rotations, butt kicks, or jumping jacks before your run or workout to increase blood flow to your muscles and joints and reduce your risk of injury.
2. Find an exercise partner or group
When exercising alone, you only have one person to persuade you to skip a session. However, there is some social pressure when exercising with a partner or group:
“I have to come because they’re waiting for me,” Ayush explained.
Exercise partners can also offer social support, camaraderie, and a distraction from rough weather. He added that making friends and hanging out with like-minded people is an added benefit. Even if you exercise at home, consider joining a live class on Zoom or Instagram — both of which are great winter workout options that don’t require you to face the weather.
3. Make getting to the gym a priority
Nothing else matters except getting dressed and showing up at the gym or in your living room in front of your laptop. Then it’s fine to do a quick workout or leave after a few minutes. (The vast majority do not.)
“Once you arrive, the problem is solved. “You seem to be committed to it,” Ayush said. “Once you’ve changed into your gear and taken the first step, the rest of it becomes a lot easier.”
4. Wear appropriate activewear
Cotton clothing is typically preferred in humid climates because it absorbs moisture (sweat). However, in the winter, you should avoid this because soaking your clothes in moisture will make you feel even colder. So choose sports clothing made of cotton mix or synthetic fiber, which absorbs 50% less moisture than cotton.
5. Keep hydrated during the winter
Winter air is not only cold but also dry. Drink plenty of water during your workouts to keep your skin from drying out. It is necessary to make this a habit because, while you may not feel thirsty due to the cold weather, your body may still be dehydrated.
6. Take a walk during your lunch break
Many people become irritated when it is dark in the morning and when they return home from work. The solution is to exercise during the peak light hours of the day.
If the weather permits, go for a long, brisk walk during lunch hour for the added benefit of fresh air and a bit of nature. If there’s too much snow, go for an indoor stroll at a nearby mall or shopping center.
7. Understand mental health benefits
Many people who begin exercising become frustrated when they do not immediately lose weight or feel fit. But, as Ayush pointed out, those advantages take time to manifest.
The benefits to mental health, on the other hand, are almost immediate. People say they feel better, less stressed, and more relaxed, which may be especially important during the hectic holiday season when many people suffer from the seasonal affective disorder.
8. Include super-sets in your winter workout
If you get cold between sets, do 10-20 repetitions of body weight squats between two exercises. Legs, as the largest muscle group, will produce the most heat. If you’re not used to squats, try 60 seconds of spot jogging. This will keep your blood flowing and keep you from feeling cold or weak.
9. Take note of what you eat
If the cold makes you sluggish and you can’t work out regularly, at the very least eat healthily and avoid comfort foods high in calories that the cold weather may tempt you to reach for. You will not only avoid additional weight gain but you will also be inspired to combine healthy eating with regular exercise.
10. Don’t give up
It can be difficult to muster the motivation to get dressed and leave the house to exercise during the winter. If you find yourself in this situation, exercise at home. A good bodyweight workout is preferable to skipping your workout entirely. Simply select your favorite workout video from the internet and follow along. The best workout, as they say, is the one that happened! So, instead of skipping your workout, keep this in mind.
11. Sleep in your workout clothes
This is a more intense version of the previous goal. The benefit is that you can get out of bed in warm clothes that are already on. Ayush, on the other hand, believes that the ritual of changing into workout clothes can be energizing.
“Once you start gearing up, you get your head in the game,” he explained. “It’s almost like a pre-game ritual. It’s almost as if my heart starts racing when I start doing that.”
12. Optimize the morning alarm
Choose a song that will motivate you to get out of bed and get your heart pumping. That’s when the race starts, so don’t hit the snooze button, warned Ayush.
“A lot of the time, if you give yourself a couple of options to snooze, you’re done,” he said, especially when the options are working out in the cold or staying warm and fluffy in bed.
13. As a New Year’s resolution, reconsider starting an outdoor exercise program
“Winter is a terrible time to do it, “Ayush stated. “Unfortunately, many people begin on January 1. It’s just a penalty on top of another penalty.”
“People have been overindulging, they feel guilty, they feel obligated to do it, and then they start at a time when the environment is conspiring against them.”
It is preferable to begin with baby steps and in a warm location.
Winter Exercises to Warm up Your Body
Warm-up exercises are required regardless of the type of workout and become necessary when it’s winter time. Warm-up exercises will help you avoid sprains and strains. Warm-up exercises must be increased in duration during the winter.
There are several warm-up exercises to choose from.
1. Static Stretches
It is crucial to stretch your legs, arms, and back before going for a walk or jogging outside in the winter.
2. Arm Circles
Arm circles can be used as a warm-up exercise before skiing or biking. Circulate your arms from one side to the other, increasing the tempo as you go. Take some deep breaths while raising your hands in the air. Bend over and quickly move your hands to the ground as you exhale.
3. Jumping Jacks
Jumping jacks can raise your heart rate, but make sure you warm up with some stretching exercises first. Jumping jacks will cause the heart to begin pumping more blood to the muscles, reducing your risk of injury.
You can walk for 5 minutes before a long run to get your blood moving. While walking, you can also stretch your hands and upper body.
Squats work your lower body and warm up the muscles in this area. Squat down and back up using your abdominal muscles. While performing squats, try not to move your hands or upper body.
6. Jumping Rope
Jumping rope is not a common warm-up technique, but it can be used if you prefer a more intense warm-up. This warm-up exercise will get your heart rate up.
Post-workout Foods In Winter
Post-workout meals should be nutritious. After a strenuous strength training or endurance workout, you need quality protein to minimize muscle breakdown and stimulate muscle growth, as well as carbohydrates to replenish energy stores.
Eggs: During the winter, an egg becomes extremely important. One egg contains seven grams of protein. Your painful muscles can also be recovered with the help of vitamins and minerals. The yolks, the yellow part of the egg, are high in nutrients.
Quinoa: Quinoa cereal can help with muscle recovery. It contains a lot of protein and fiber.
Banana: When there is a complaint of muscle pain, a banana is a superfood. Bananas are high in carbohydrates and potassium, which help to repair muscle breakdown in the body.
Cottage cheese: Cottage cheese (paneer) is high in carbohydrates and calcium. It gets rid of muscle problems. Paneer can also be eaten raw or lightly fried.
Sweet potatoes: In the winter, sweet potatoes are excellent for post-workout recovery. Sweet potatoes are high in energy. Sweet potato also helps to boost metabolism. It is thought to be the best food to eat in the winter because of its warming effect. It also has a plethora of other advantages.
Finally, keep in mind that exercise should be enjoyable, so if it’s truly miserable outside, don’t force yourself to go. “If the weather is too bad for your usual run or exercise, have a backup plan.” This will help you stay motivated to workout in the chilly cold and will encourage you to get back outside whenever possible. Alter your run with a home workout, such as cardio, HIIT, or stretching.
Good day, and welcome to Fitthour. My name is Shubham Vijay, and I am a certified personal trainer and nutrition coach with 6 years of experience in the fitness industry. At Fitthour, we specialize in types of training, such as strength training, cardio, or HIIT, and our mission is to help clients achieve their fitness goals and improve their overall health.