WEEK 139 :: What Is The Best Outdoor Winter Workout?
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* Note: How can I win? Answer all questions in the order that they are asked.
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TOPIC: What Is The Best Outdoor Winter Workout?
For the week of: 12/02 - 12/08
Monday @ Midnight Is The Final Cut (Mountain Time, US & Canada).
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The cold weather is finally here which often means no training outside in the fresh air. What we need is something to cool off growing tempers and more crowded gyms.
What is the best outdoor winter workout? Be specific.
What makes this the best workout for winter weather?
What dangers exist when dealing with the extreme cold and how can you avoid injury, or worse?
Bonus Question: Have you used this workout and who would you recommend it to?
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Sparq's Best Winter Workout
The cold weather is finally here which often means no training outside in the fresh air. What we need is something to cool off growing tempers and more crowded gyms.
What is the best outdoor winter workout? Be specific.
First things first warm up very well. Most of the injuries that happen are attributed to not properly warming up, and outside its twice as hard. Do standard lateral circles with you arms to warm up your shoulders count to 30 for each set take a few breaths and do the next one (do 3 sets). This will put blood into your rotator cuffs and warm them up. Do a 5 min light run to get the blood flowing as well. Also try doing about 3 sets of light air squats for 10 reps a piece. Repeat anything as necessary until confident that your properly warmed up.
I would have to say calisthenics, and light cardio, you should not overdo the cardio in cold weather because its hard on your lungs. I would say do 4 sets of push ups 20 reps followed by 4 sets of walking lunges with bodyweight about 20 reps a piece. I like pull ups outside as well if you have a bar, do 4 sets of these only to failure on the last set. If you have a bar you can also do hanging leg raises try 4 sets of 20. Hanging knee raises are great as well, just remember: your lower abs aren't fully activated until your thighs go above 90 degrees, do 4 sets of 20 of these as well.I also like full body pushups against a wall or tree, they are a very challenging but effective shoulder builder try like 3 sets only failing on the last. Make sure you aren't getting too cold and that you do this after push ups so your shoulders are used to a little weight. Also walk up to a stationary object you can use to stabilize yourself. Put 1 leg under the buttocks and do 1 legged squats for 4 sets ( I like 20 reps but whatever floats your boat), I also do these in the gym with the smith bar. These will allow you to go really deep and really dial in on your quads and glutes. Plus with the correct stabilization you take virtually all the pressure off your back. Lastly, to target your core I want you to superset trunk holds for 30 seconds with planks for 50 seconds do at least 3 sets of these, 5 if you feel tough.
For cardio do a low intensity 20-30 min jog and slow down or stop if you feel lung inflammation. Make sure you also cool down properly 5 minutes before you stop, the cold air is very strenous on your nervous system and you want to keep things running smoothly.
What makes this the best workout for winter weather?
I like it because its rather light and the warming up is key to keeping it safe. I think that it hits a lot of major muscle groups and that is good because training outside is anything but ideal and should be done in moderation.
What dangers exist when dealing with the extreme cold and how can you avoid injury, or worse? The main danger is the cold on your joints risking a tear in a tendon or ligament. I also think that if you have asthma you should be very careful and talk with your doctor because lungs can get inflamed quick if the air is too cold. Also breath in through your nose and out your mouth so the air gets warmed up slightly before hitting your lungs.
Bonus Question: Have you used this workout and who would you recommend it to?
I have done a very similar workout and would recommend this workout to anyone how wants to increase strength, mass, and stamina, not a definition type of workout.
Blast the Cardio and Plyometrics
What is the best outdoor winter workout? Be specific.
The best thing to do for any type of outdoor workout (i think) would be something full of plyometrics and bodyweight exercises. For a rough guide, there are many articles on this site dealing with boot camp or soldier workouts. They are great. It's a good switch from the ordinary bodybuilder type workout yet is extremely effective. The winter is a great time to work your cardio. If you wanted to do long distance running, this is the time to get into shape for the spring. The cold air is harsh on the lungs, but is normally thinner due to lower humidity in the winter. This is a good thing though. Lots of fighters and athletes train at high altitudes for the same purpose. You will have to take more breaths to get the same amount of oxygen in your system, but it will pay off in the end. Trust me. A sample outdoor routine might be:
Mon/Wed/Fri:
Warm Up - Plyometrics
Push Ups 6 x 30
Pull Ups 3 x 10
Sit Ups 6 x 30
*increase sets/reps every week
Mon/Tues/Thurs/Fri
Jog 2 mi at an 8:20 pace
*increase distance every week
Soldiers and combat athletes have to keep their bodies in great physical condition all year round. Armed forces workouts are excellent guidelines for anyone looking to break the mold of a traditional gym.
Since its cold there will be a lot of tension on your muscles and your body's systems. For example, running through snow is difficult, but there is a great risk of slipping when you hit a patch of ice. The same goes for running along the roadside when its cold out. Also, the cold whether is a double edged sword when it comes to conditioning. It can help develop your lung capacity, but there is a danger of hypothermia and the risk of catching cold is greater because your body is trying to cool itself because of your workout stress, yet you're drenched in sweat and its freezing outside... not good for your immune system. It is VERY VERY important to get a good stretch both before and after your workout. Cold muscles tear more easily than well when they're warmed up properly. If your going for a run or a workout, make sure to bundle up, but not to heavily. You want to make sure you don't get sick, but you don't want to make it so you can't move. You also have to keep in mind that it will be cold when you first go outside, but your body will get warmer as you start moving around. Sweatpants, a hoodie, and stocking cap are good choices, try to stay away from heavy coat and snow pants. However, don't get too excited and start struttn' the 30 degree weather with shorts and a cut off t-shirt on.
Yes, i have tried this workout. The teen section had an article for the Navy SEAL boot camp. It was a 19 week program with the difficulty increasing through week 16. I went to week 5 before I lost access to a pool. I would recommend this workout to anyone who is serious about fitness, does not have access to a gym, or is looking for a good sharp change to their workout regime.
