It's the time of the year when inevitably the weather impacts our day to day activities, especially when it comes to working out, which makes it the perfect time to reshape your regime and boost your mood in the colder months. Vaara has consulted with Josiah Hunte, a former sports professional, model, advanced personal trainer and strength-conditioning coach for his thoughts on the subject.
Here are his five ways to transition into the current season and keep on top of your fitness without having to brace the cold spells.
1. Forget Long Runs and See Better Results in Less Time
Switch up your long cold runs outside for the more muscular testing and anabolic fitness increasing, also known as- HIIT training. It's short and sweet, and is a great way to improve your strength and fitness in a heartbeat. HIIT training is where you work to your maximum level of fitness for a short period of time and then take a short break in-between sets to recover and go again. (For example 30 seconds work, 10 seconds rest and repeat). Not only is it a great way to achieve results in a short while, your body also metabolises to burn fat even after your workout. Here's an example from Hazel Wallace to give a go.
2. Get to Grips with the Best Time to Train in your Day
This will vary for all of us depending on our schedule, lifestyle and many other factors. However, the best times to train are between 10am-5pm. Research has shown that our bodies experience high levels of alertness at 10am, best coordination at 2:30pm, fastest reaction time at 3:30pm and greatest cardiovascular efficiency and muscle strength at 5pm. Remember to fuel each workout and be accountable, scheduling in your workout just like a meeting is the best way to stay on track.
3. Take on a New Challenge
Take up something new and learn how to lift this winter season, the best part is - it's indoors and it's warm! Focus on compound movements like squats, deadlifts, bench press, bent over rows, over-head press, pull ups and press ups. These are the best way to improve strength (it's a common myth that women will get bulky from lifting, this is just that, a myth), tone up, burn body fat and increase core strength. These movements also allows our bodies to develop strong bones and improved coordination and posture.
4. Invest in Yourself
Look to engage a Personal Trainer, they are there to help you, and the best way to achieve results is performing correctly - short term investment equals a long term gain. Set yourself a goal to achieve with your trainer, he/she is there to support you, motivate you and guide you to success. What's more committing to sessions means you're more likely to get up in the morning to workout or leave the office to head to the gym. Trainers are a great way to learn new things and learn them correctly, discover your body's true potential and eliminate any postural/movement issues that one might have.
5. Supersets and Negative Reps
You may be thinking, what an earth are these? So here's a little guide to get you going:
Supersets are exercises that are performed back to back without rest, for example 8 weighted chest presses, followed by 8 weighted bench flies. These are a great way to maximise your workouts in a short period of time.
Negative reps are exercises that incorporate a negative/eccentric movement, for example performing a squat or bicep curl to a count of 4 seconds to bring the weight down. Negative reps are a great way to increase strength and see enhanced performance, this is because we are naturally stronger on a negative/eccentric movement.