What's My Motivation?: Winter Workouts

| Print Post This | Like (0) | Comments (1)

WHEN WINTER ROLLS AROUND, bears pack on the pounds and then curl up in cozy dens for a few months of lazy snoozing. Humans aren't so different — except their dens usually have cable.

Less daylight and colder weather can make the idea of exercise seem impossible. Actually, scratch that, says Tom Raedeke, an associate professor at East Carolina University who specializes in sports psychology. "It's not just perception. It really is harder," he adds. That's no excuse for giving up on being active, though. With less sunshine, holiday family drama and fattening food temptations galore, there's even more incentive to get those endorphin rushes and metabolic boosts.

But how do you do it? Start by revisiting your goals, suggests Debra Perlson-Mishalove, founder of Flow Yoga Center (1450 P St. NW, 202-462-3569, Flowyogacenter.com), who likes to map out a new routine at the start of each season. If you usually exercise outdoors, prepare for winter nastiness by having a backup plan, such as a class you can attend or a DVD to follow at home.

Think about scheduling, so if you're the type of person who can't work out when it's dark outside, you'll take advantage of daylight. Raedeke says that maybe means getting to work a bit later in the morning, so you can still squeeze in a morning session, and then staying in the office an extra hour into the evening. Or, conversely, arrive at your desk early so you can scoot out at 4 p.m.

Steve Kostorowski, owner of Water Street Gym (3401 K St. NW, 202-338-2711), encourages his personal training clients to snag the earliest appointments they can. "By the end of the day, they're really tired, so we stress getting it done," says Kostorowski, who jokes his strict cancellation policy also helps.

Many of his clients train in small groups, and they often motivate through a challenge — who can lose the most weight, log the most mileage on a stationary bike, etc. "Competitions are always a fun way to get things going," he says. Your gang can also have a collective mission, such as running enough miles to cross the country.

Just having other folks around is beneficial. Exercise is more enjoyable when it's social, and if you've made a commitment to meet a buddy, you're less likely to bail on the gym. Heck, your pal doesn't even have to be human. "If I could recommend one piece of exercise equipment, it's a dog," Raedeke says. "It's going to want to take a walk."

Those without a furry friend can try another Raedeke trick: "I tell people, 'If you don't exercise today, that's fine. But put on your workout clothes and step outside.' That can work." He's also a fan of not-so-subtle reminders. If you automatically hit the couch and turn on the TV when you get home, put your workout gear right next to the set so you can't avoid it.

It's possible you'll find you even enjoy the chillier temperatures. When it's colder, Perlson-Mishalove likes that she can have a more vigorous practice. And the crisp winter air is ideal for a refreshing walk, says Raedeke. (Of course, it helps to be appropriately dressed.)

There's no better way to work up an appetite for heavy seasonal fare. And if you exercise enough, no one will mistake you for a hibernating bear.

» STEAL MY SUNSHINE
One way to combat that chill in the air is to focus on the sun — even if it's not spending so much time hanging out with you these days. Debra Perlson-Mishalove, founder of Logan Circle's Flow Yoga Center, says winter invites a more vigorous practice (as long as there's an extended relaxation routine to balance it out). Her key to warming up on a brisk winter's day? Sun salutations, a series of postures that are guaranteed to generate loads of heat if you do several repetitions. (See how they're performed at Yogasite.com/sunsalute.htm). Perlson-Mishalove also says 'tis the season for holding poses longer and deep twists, which aid digestion.

Photo by iStock