Staying in shape in the cold season can seem a little difficult. Due to the low temperatures and harsh weather, the options for exercising outside become limited.
It can be hard to jog or to do a stairs workout while it is snowing. In this way, people are left with two possibilities: to go to the gym or to work out at home.
Both options can bring people almost the same benefits. When speaking about working out at a gym, the idea of a monthly subscription comes into discussion.
Moreover, if people want to work with a personal trainer, they need to pay some extra money. Working out at home can be very similar to going to the gym. What changes is the fact that people do not need to pay any fees and they can exercise in a comfortable environment.
It may be difficult for people to determine what type of exercises they should do and to establish a schedule for when they work out. It is important to think about the objectives you want to achieve.
The amount of exercise for losing weight differs from the amount required for getting better sleep. Sticking with this example, the first goal needs approximately 5 hours of exercise per week and the second one between 2.5 and 3.5 hours per week.
In what concerns the exercises people can do, here are 5 examples that are efficient and can be easily done at home.
How to do it: Lie on the floor on your stomach and extend your arms and your legs. Lift both your arms and legs off the ground, hold them up for 3-5 seconds and then lower them slowly. Do two series of 8.
This exercise is good for the lower back. Also, you can combine it and obtain multiple series of exercises. For example, you can work out by lifting just your arms and then just your legs. After this, you can lift one arm and the opposite leg. Try doing these exercises gradually and leave the full Superwoman as the last exercise.
2. The Bicycle
How to do it: Lie down on the floor on your back. Put your hands on the back of your head and lift the upper back. Then, lift your knees to an angle of 45 degrees. Start touching your knees with the opposite elbow. Try to keep the elbow back and bring your knee closer to it.
While doing this exercise, you are working your abdominal muscles. This can be a great way to replace crunches. Instead of doing 30 crunches, try doing two series of 10 with the bicycle.
3. Pilates Push-Ups
How to do it: Position your body as you are preparing to do a push-up. Then, slowly lift one foot off the ground. Repeat this exercise 10 times and then move to the other foot.
This exercise is great if you want to work out your chest and your triceps. In order to make it easier, you can start by putting your knees on the floor. As you gain more strength, bring your body in the position for a push-up. You can also workout your leg muscles by moving them sideways.
4. Bent-Over Row
How to do it: Holding a dumbbell (of weight you decide is suitable for you) in each hand, slightly bend your knees and bring your torso forward, while keeping your back straight. Your hands should be in the front of your knees and perpendicular to the floor. Keeping your elbows close to your body, use only your forearms to lift the dumbbells. Do two series of 10 repetitions.
The bent-over row is a great exercise if you want to work out your midback and triceps. You can increase the intensity of it by using heavier dumbbells. Consider starting with 3-pound dumbbells and gradually changing to 5-pound ones and finally, to 8-pound ones.
5. Squats with Lateral Raises
How to do it: Spread your legs wider than the width of your hips and slightly flex your knees. Keeping your back flat and holding a dumbbell in each hand, put all your weight in your heels, lower your body to a sitting position and lift your arms. Try lowering your body until your thighs are parallel with the floor. Do two series of 10 repetitions.
These squats are a great exercise for working out your shoulders, buttocks and leg muscles. The intensity of this exercise is also given by the weight of the dumbbells you are using. You can do the squats with lateral raises using 5-pound or 7-pound dumbbells.
These are 5 examples of exercises that can keep you in shape during the winter period. They are rather simple and do not require special sports equipment. It is important to take them slowly and gradually increase their intensity. In this way, you will remain fit and will be able to enjoy the benefits they are offering.