Keeping the weight off during the cold winter months. Justin gives you an exercise program to follow to not only keep the winter gain at bay but to actually lose weight, instead of hiding behind big bulky sweaters and coats.
By Justin Gaita
Winter is on its way and as the temperature drops, so can your pant size. Motivation is always a big part of fitness and as these indoor months approach us, it is also time to make sure we don’t find ourselves hibernating and cozying up with those calorie packed comfort foods. The most efficient way to battle back and maximize your workout is to pick a sound exercise prescription that incorporates reachable goals. This way you can stay on track as well as observe progress.
Targets of the workout include: Muscular Strength and Endurance, as well as Flexibility and Mobility Training.
1. Begin each workout with a ten minute warm up to prepare the body for activity
Ex. Calisthenics, dynamic stretching, light jogging or other cardio machines.
2. First exercise should be the most taxing on the body’s muscles as well as the central nervous system. Remember your brain is telling your muscles how to perform, therefore while you are fresh, it is best to use multi joint power exercises that are the most demanding.
Ex. Squats, Bench press, lunges, core exercises or plyometrics.
3. The middle of the exercise should focus on your weaknesses. Most individuals of the general population have years of; improper techniques, unilateral (one side of the body) domination, or tightened muscles which are out of balance with the anatomical position.
Ex. Scapular (shoulder blade) elevation and depression, hip flexor mobility, glute(Butt/hips) activation and/or trunk(abdominal region) stabilization.
4. Finish the workout with Metabolic Conditioning. This includes high intensity exercise at 75%-95% of your heart rate max.
Ex. Interval training, tabata based intervals (20s work: 10s rest), squat thrusts, mountain climbers and/or jump rope.
5. Cool down with stretching to increase elasticity of muscle and mobility (range of motion throughout the joint).
Ex. Static holds for 20s for each major muscle group (Hamstrings, Quadriceps, calves, hip flexor, Piriformis, along with chest and lats)
Remember correct programming, along with sound nutrition are two of the major components of exercise prescription. Always incorporate a balanced routine that maximizes each individual’s specific needs.
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