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how to workout in winter

The 4 Best Workouts to Boost Your Mood On “Blue Monday”

Written on January 16, 2012 at 11:36 am , by

Each Lighten Up class ends with a bright light-enhanced meditation. (Photo courtesy of My Sports Clubs)

If you listen to certain Debbie Downers, today is supposed to be the most depressing day of the year, aka Blue Monday. Why? Cardiff University experts say it’s a combination of the time since the holidays, weather, low motivation, debt (holiday bills…eek!) and recently failed resolutions.

One of the best ways to boost your mood: Exercise. “Many people would agree that they feel better—mentally and emotionally—after any workout, compared to when they started,” says Martica Heaner, Ph.D., a nutritionist, exercise physiologist and obesity researcher. “Plus there’s a psychological component. If you planned to fit in a run and actually made it happen, you can be proud that you successfully achieved a task.”

Heaner, a fitness instructor at New York Sports Clubs, designed a 50-minute cross-training class specifically designed to help you ditch the seasonal doldrums. The first 30 minutes of the “Lighten Up” class involves high-intensity cardio designed to release mood-enhancing neurotransmitters in participants’ brains. For the final 20, those in the class will catch their breath and destress with meditation and bright light therapy (which has been shown to help some regulate their sleep patterns). Individuals near a New York, Boston, Washington D.C. or Philadelphia Sports Club can take advantage of the class starting January 23 through mid-February. (For class schedules, visit mysportsclubs.com. And as a bonus, all My Sports Clubs locations are allowing members to bring a guest free today. That’ll lift your spirits!)

But if you can’t make it to a Lighten Up class, here are three other fit activities Heaner recommends to help you beat Blue Monday:

  1. A long run outside. The repetition helps you “reach a meditative state,” according to Heaner, and the fresh air and sunlight can perk you up.
  2. Zumba class. Fun, joyful movements and music lift your spirits.
  3. A yoga session. You can tune into your body, reflect mindfully and loosen up tight muscles.

“Your mood may be enhanced for different reasons for different activities, but what’s important is that you keep doing it,” Heaner says. “If you stop, the physiological and psychological benefits do as well.”

Now tell us: What’s your go-to mood booster?

Your Winter Workout Woes – Answered!

Written on December 28, 2011 at 4:01 pm , by

Learn to love your workout, snow or shine! (Photo courtesy of Alexa Miller)

Baby it’s cold outside! But for those of us training, sans gym membership, or just yearning for some fresh air, we can’t let the chilly weather keep us from an outdoor workout. If you find your morning runs too cold, have achy joints, or just want to make it through a run without wiping out, we hear you! That’s why we asked Dr. Scott Weiss, clinical director and owner of Bodhizone Physical Therapy your burning cold weather workout questions. Read on below to see how you can have a successful workout no matter what the weather.

The cold weather makes my joints hurt! What stretches can I do before a workout to stop constantly feeling sore?

If cold weather is making you sore, the worst thing to do is go and stretch since you’re more likely to pull a muscle or tear some cartilage. In the cold weather, the key is total body warmth. Spend a little more time warming up, by adding 5-10 minutes to your normal warm-up routine. Stretching while your joints are warm will then enhance flexibility and range of motion while also reducing your chance of injury.

Sometimes when I go for a run in the winter, my toes lose feeling. Why is this happening and how can I fix it?

Most of the time numb toes are a minor circulatory or footwear issue. Try making a fist with your toes, or do some calf raises to get the blood pumping. Once you get home, be sure to elevate your feet to relieve the pressure. If tingling persists, it could be something more serious (like frostbite), and you should contact a physician.

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