Some days the best thing about exercising in winter is the coffee with friends afterwards! It’s essential to keep your exercise plan going during winter as this time of year a few extra kilograms can sneak up on you. As the body needs a little extra warm up during the colder weather that last thing you need is an injury. Sam our massage therapist has put a together a few tips to prevent injuries that might otherwise put a halt on your winter fitness goals.
1. Pace yourself
It’s a good idea to begin a workout gently, slowly building the intensity will give the body time to adjust and for the muscles to warm up properly. Start with a brisk walk or light jog to get the blood pumping. Throw in a few side steps or knee raises to really mobilise the lower body.
The muscles need to be hydrated in order to perform to their best ability so it’s a good idea to have a glass of water before a workout.
After you’re warmed up do some stretching. Focus on the areas that you will be working out. If you’re going for a run, include quads, calves, hamstrings and groin stretches.
4. Know your body
If you’ve had past /current injuries or medical conditions, consider how this might limit your workout. If you’ve had a knee injury, jogging or running might be too strenuous. Acknowledge where your weaknesses are and you’ll be able to avoid injury by going easy on those areas of the body.
5. Work within your boundaries
For some of us it’s been quite a while since our last workout, and we sometimes forget that our level of fitness can degrade with inactivity. When getting back into exercising it’s important to remember that your body might not be able to perform as well as it once did when you did boot camp or yoga three times a week. So take it slow and get a feel for what your body is capable of at present. If training with others, remember that you will have varying limitations. Don’t feel like you have keep up and do what everyone else is doing.