Going outside for a workout during the winter can seem like a chore. But with proper planning and the right gear, you can have an amazing experience while getting the exercise you need. Here are some tips for a safe and enjoyable winter workout.

Dress in Layers

It’s important to layer clothes beneath an outer shell that’s as waterproof and windproof as possible. Layering helps maintain body heat and removes perspiration from your skin.  Closest to your skin should be a thin layer of synthetic microfibers, such as polypropylene or Capilene, to wick away sweat. The second layer provides insulation and helps remove moisture as well. Lightweight synthetic fleece makes a good second layer.  To wick moisture from your feet and hands, try polypro socks along with gloves under outer gloves. Your body loses considerable heat when your head is exposed, so a hat made of synthetic fleece is a good choice.

Don’t Dry Out
Cold air is often very dry and can rob the body of moisture. Accordingly, it’s a good idea to drink water during the hour or two before you go outside. Then, carry water bottles and drink between 20 and 40 ounces per hour of exercise.

Eat for Heat
It’s always important to maintain adequate caloric intake during prolonged exercise. This is especially true in winter, when the stress of cold increases caloric depletion. Energy bars work well.

Calling for Help
If you take your sport into the backcountry, carry a cell phone to call for aid in an emergency. Also let someone at home know the details of your adventure in advance.

Snowshoeing
Snowshoeing is a low-impact sport that can burn calories as well as running or skiing can. You don’t need a lot of gear or lessons.

Mountain Biking

If you enjoy mountain biking, you don’t need to stop in winter. In fact, you might discover you prefer it, as you can always unzip one of your layers and cool off, which is hard in the summer.  Consider wearing a head band or neck gaiter, or a balaclava under your helmet. Neoprene boot covers can be useful, since in near-zero temperatures, cycling speeds can generate enough wind chill to freeze exposed shins.  Also make sure you have reflective material on your clothes or bike, since winter days are short on daylight.

Hiking
Hiking is usually fine in winter, as long as you’re dressed properly. Snow-covered ice can be treacherous, so you may want to use poles for stability or stabilizers on your shoes for traction. You should hike with a group of three or more people to ensure safety in an emergency. This allows one of the group to go for help while the other remains with an injured person.

Common Sense
While today’s space-age gear has helped tame winter, there are times – such as when the wind chill is dangerously low – when it’s probably best to stay indoors. But for the most part, with the proper gear, caution and determination, most of us can successfully take our favorite sports into a winter environment. Outdoor exercise can make a winter day, and no other season can make you feel more alive.

Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.
When you continue to put in the same effort day after day with little or no results it is safe to say that you’ve hit your own fitness plateau.
Your body adapts quickly to any repetitive routine. The definition of ‘insanity’ is to do the same thing over and over while expecting different results. This holds true for your workouts. When your results stop then it’s time to do something new.

There is good news – the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

1: Focus on Negatives
Each time that you do a weight lifting repetition you are utilizing three types of strength. These are:

1. Positive strength: the motion of lifting the weight.
2. Static strength: holding weight in a contracted position.
3. Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control. It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.
Focus on the negative portion of each repetition by lowering the weight very slowly. Concentrate on the negative contraction, and make each repetition count.
If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.
Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one. For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

2: Do a Drop Set
Drop sets have long been used to fight off exercise plateaus. This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.
Here, in a nutshell, is how to do a drop set: When you perform an exercise to exhaustion, don’t stop there. Drop the weight by 80% and do another set.
You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.
Use this technique only once or twice per workout, on the final set of the exercise.

3: Modify the Exercise
There are certain exercises that are considered ‘staples’ in the gym.
The squat. The lunge. The chest press. The shoulder press. The bicep curl, etc.

While you shouldn’t throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles. Try these exercise modifications:

• Squat on a Bosu ball or balance board.
• Place a weighted bar across your shoulders and do walking lunges.
• Use an exercise ball for chest presses instead of the bench.
• Do a full squat between each repetition of shoulder presses.
• Do a shoulder press between each repetition of bicep curls.

4: Use Active Rest to turn each workout into High Intensity Interval Training
Every minute of your workout is an opportunity to increase intensity and to burn more fat. Don’t waste precious minutes with long rest periods between exercises.
While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one. Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

• High Knees with Alternating Punches: Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
• Burpees: Start in a sanding position and bend at the waist. Once your hands hit the floor, push your entire body back, extending your legs until they’re straight and you’re in the push-up position. Go down for a push-up, and when you push yourself up, jump slightly to bring your feet back near your hands. Finally, jump in the air with your arms fully extended over your head.
• Side-to-Side Jumps on Bench: Stand on one side of an exercise bench. Place the foot closest up onto the bench, jump up and switch feet, then land on the opposite side of the bench.
• Mountain Climbers: Place your hands wider than shoulder-width apart on the ground in a push-up position. Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
• Side-to-Side Ab Twists: With feet close together, jump and twist your legs left to right – holding your abs tight. Keep a bend in your knees and swing your upper arms with each twist.
• Medicine Ball Squat Jumps: With feet wider than shoulder-width apart hold a medicine ball at chest level. Squat down until your knees are at a 90 degree angle. Explosively jump up, raising the medicine ball straight over your head.

A good friend of mine, Dr. Lorraine Johnson of trackmom.com, told me about a really useful technique she like to incorporate. She begins her “New Year’s Resolution” immediately after Labor Day.  At first, I thought this to be an odd practice.  But after studying her concept more deeply, and actually attempting it on my own, I now see the genius.

For most of us, our year doesn’t actually begin in January, rather it begins in September.  I understand what our calendars say, but think about it.  September is when the randomness of summer once again gives way to the routine.  For many of us, September is when the summer camps and  vacations end and our kids school year begins.

In fact, it can be argued that January isn’t a change at all from December, but by comparison, September is a totally new world from the frolic and frenzy of the summer.

So as the world demands you to “get back into your routine”, I challenge you to “get back on the wagon” now!  Why wait 4 more months to do what is probably better suited now?

Think about this…if you started a 90 day fitness program now, say a Body For Life or P90X program, imagine where you would be come December?

BUT I HAVE EVEN A BETTER IDEA!!

Instead of stressing for 90 days, start today and take 10 days off the 9o day program and make it an 80 plan!! If you look at your calendar, that gets you looking and feeling great just in time for Thanksgiving.  Now you can can eat whatever you like over the holidays and not feel at all guilty about it!

If an 80 day commitment sounds too daunting, I have a simple 7 day Solution, that only requires 2 simple steps to jump start your New Resolution.

1.  For 1 week (7 Straight Days) Drink Only Water! This means no soda, no juice, no milk, no coffee/tea, no alcohol.  (If you need something warm, choose an herbal tea.)  I won’t bore you with a lecture about the benefits of clean water, but suffice it to say, this simple step may take a bit of getting used to, but after only 7 short days, you will have no idea how alive and awake you will feel. You can thank me then.

2. Start a solid multivitamin program. Visit your local Whole Foods, health store or give me a call for good suggestions.  Your program should include a multivitamin and preferably an Omega 3 Supplement as well.

Start with these 2 baby steps and then consider introducing another wellness component into your lifestyle.

If you have questions, do not hesitate to contact Dr. William Booker at Dr.Bill.Booker@gmail.com, or visit our website www.CapitolRehabOfArlington.com.

Capitol Rehab is extremely proud of the amazing success of several of our Friends of Capitol Rehab at this weekend’s George Washington Parkway Classic 10 Miler. Your relentless training, and unending dedication has once again paid off. We want to congratulate all of the runners who entered and competed this weekend, including our very own massage therapist extraordinaire, Jorge Obando.

We want to pay a special tribute to our “Capitol Rehab Top Place Finishers.”  It is our continued honor and privilege to be a small part of your team.

In the Men’s Overall Category:

Steve Hallinan
First Place Overall
49:29

Christopher Raabe
Third Place Overall
49:58

In the Women’s Overall Category:

Samia Akbar
First Place Overall
56:02

Julie Culley
Third Place Overall
1:01:07

First Place in the Women’s 20-29 year old Division

Erin Swain
1:01:39