GO Exercise

As we approach winter, the mercury falls and daylight shrinks. What’s a jogger or a cyclist to do? There are a few possibilities of how to maintain your aerobic workout as the flakes start falling.

1. Take up an indoor sport, like basketball, racquetball, or swimming
2. Get an indoor fitness machine like a treadmill, stationary bike, or elliptical machine.
3. Jump rope! Surprisingly, this simple activity is more effective than running!
4. If you lift free weights, cut the rest time between exercises, to get an aerobic workout in addition to building muscle.
5. Get outfitted for exercising outdoors - warm sweats for your arms, legs, and torso, a hat that covers your ears, and, if you have respiratory problems in cold weather, a baclava to cover your face and warm the air you breathe.
6. If you will be exercising outside at night, be sure to include reflective and flourescent clothing for safety.

Many of us remember trying to touch our toes by bouncing down, a little further each time. This type of sudden movement can allow you to stretch a little further, but from a fitness perspective it’s not beneficial. In fact, the danger is a matter for concern.

When one engages in ballistic stretching, they are putting an undue strain on whatever muscles and tendons they are stretching. Rather than building flexibility, this can actually cause muscles to tear or tendons to weaken.

Far better to stretch gradually and evenly, building up the muscle’s natural flexibility, and ensuring that no injury will occur.

For your stomach, abs and back muscles, sit-ups and crunches are great.
You can also exercise your back by lifting a suitcase or other object off the floor while keeping your legs straight (avoid this exercise if you have a history of back problems).

You can also work your calves by standing on the edge of a step or curb with your toes
and letting your heels go down as low as they can reach, then rising up as high as you can on your toes.
If you have trouble with balance, rest one hand on a wall, but take care to use only your feet to exert upward force. This exercise is great for developing and strengthening your calve muscles.