some warm indoor exercises for all of us in freezing temps

mjsunshine16

http://www.self.com/blogs/flash/2012/01/the-best-its-freezing-outside.html:

:happy: :happy: :happy: :happy: Jan 12 Fitness by Bari Lieberman at 12:47 PM The Best Indoor Workout Classes (because it's freezing outside!)


There are lots (and I mean lots) of reasons why my motivation to work out during the winter plummets. From a snowy commute to freezing cold winds to the cold, dry air which hits my chest with such force that it becomes hard to breathe. (Ahem, there's a reason I sign up for races that are after September-- this born-and-raised Floridian prefers to train outdoors during the summer.)

But, it is possible to sculpt, strength and sweat (majorly sweat) without having to be freezing cold during the winter. So when the weather outside is frightful, head indoors for these top full-body workouts that will help ward off winter weight:

Spinning
Ruth Zukerman, co-founder of NYC's FlyWheel cycling studio, is heating things up indoors with her 45-minute, heart-racing classes. (SELF favorite Jillian Michaels is even a recent investor in the company). "I wanted to be part of the most innovative and effective indoor cycling program, and that is FlyWheel. I am thrilled to join the FlyWheel team," Michaels said in a press release. What makes cycling such an effective alternative is that it's taking the fun full-body workout people love indoors and, instead of scenery, you'll stay motivated to challenge yourself thanks to encouraging instructors and a killer playlist. Plus, Flywheel has an awesome on-bike technology board that lets you compete against other riders in the class. Plus, if you're looking to shape up before hitting the slopes, "Indoor cycling is great preparation for all winter sports, especially skiing and snowboarding. I know from personal experience that when I hit the slopes I don't tire out easily or suffer from the kind of apres-ski muscle pain that most people do, and it's because of indoor cycling," Zukerman says.

Try this move: If you're riding an exercise bike at home or the gym, try some interval training. One thing we often do at Flywheel is a "Sprint Chorus," meaning we increase our RPMs to a sprint during the songs chorus, and then revert to a cadence on the beat of the music as the chorus ends.

Pilates
Jeannine Bergmann, owner of Pilates One in Miami, has helped everyone from NBA players to Michelle Pfeiffer and Catherine Zeta-Jones stay long and lean year-round. Pilates gets the indoor workout stamp-of-approval because "the full-body workout and elevated heart rate [Pilates delivers] helps tone and shape your body, while lengthening and strengthening your muscles," Bergmann says. Instead of hibernating during the chilly weather, take this time to realign and strengthen your body: "Pilates works to balance the body and develop muscular symmetry; it helps you release overworked tight muscles and strengthen the weaker ones, helping to prevent injuries. Pilates exercises also require a greater range of joint motion, and a greater range of joint motion assists in increasing your flexibility," Bergmann says.

Try this move: Tone your abs and strengthen your back with Plank Position.
1. Begin with your body in a push-up position. Your hands should be right underneath your shoulders and you are on the balls of the feet, holding your body in a straight line from the top of your head to your toes and pulling your core in towards your spine and squeezing your gluts down towards the floor.
2. Hold for 10 to 20 seconds in the position, do 3 reps.

Barre
If only we could emerge from winter's chilly weather and look like a ballerina by bikini season. Cindy Sites, a former dancer and Lotte Berk-trained instructor, opened the first Go Figure Studio in Greenwich, CT. I was able to try The Figure Method when Sites stopped by New York late last year. The class is a hybrid of all the moves that you love to hate (but totally work) from ballet, yoga, Pilates and traditional isometrics exercises, all incorporating philosophies from physical therapy and Lotte Berk to deliver long, strong muscles. "During the workout, muscle groups are contracted to the point of fatigue through mindful and sustained movement and then deeply stretched to create healthy, strong and beautiful bodies," Sites says. "While some outdoor activities can be intense, a barre class can be equally, if not more, challenging than many traditional outdoor activities. With the Figure Method, you are building strength, stamina, a strong core and lean muscle. This will serve you well when the spring thaw arrives!"

Try this move: Sculpt lean legs with the Ballet Second Position/Plié variation.
1. Squat, knees facing out, facing your barre (or kitchen table!) or point of balance. Lift your heels (ballet term: relevé) and adjust your position until you feel that your leg muscles are fully engaged.
2. Hold the position for 60 seconds, or lift yourself up one inch, down one inch, never moving your seat below your knees. Repeat 20 times.
3. Break for a moment and repeat.

http://www.discussdiabetes.com/2012/01/time-to-take-your-exercise-routine-indoors/:

:happy: :happy: :happy: :happy: It’s Cold Outside – Time To Take Your Exercise Routine Indoors

Posted on Jan 19, 2012 in General, Health and Nutrition 0

Its Cold Outside Time To Take Your Exercise Routine IndoorsLaura Kolodjeski

Like many of you, I find myself cueing up “Baby, it’s Cold Outside” and sitting by the fire. For much of the country, a trip outdoors has become an “exercise” in how quickly we can get from car to building. However, that certainly doesn’t mean you should neglect your more formal exercise routine. While during the spring, summer and fall it may be easier to get outside for a walk or a trip to the park, that’s not always an option in the winter. But there are still plenty of ways you can stay active in the warmth of the indoors.

To start, I would be remiss if I didn’t mention a gym as a fantastic place for your indoor workout. They generally have all the equipment, classes, pools and other options available. While it may not be as beautiful as running or walking outside, spending some time on the treadmill or elliptical machine is still a great cardio workout.

However, I realize not everyone has a gym membership; or, sometimes there’s a foot or more of snow on the ground making it more difficult, or even unsafe, to make a trip to the gym. If that is the case, here are some tips I’ve pulled from Yahoo! Voices, Livestrong and Lifescript:

Run in place - Just because you can’t run outside doesn’t mean you can’t still get some cardio in. Pop in the mp3 player and get those feet moving. To vary it up try some high knees, if you can, or even work on trying to kick your bottom with your heels. These will work different muscles while also providing you with a good cardio workout.
Use your furniture for tricep dips – We all have different types of furniture inside our homes, so use it for a different purpose this winter. For instance, you can use a sturdy chair, bed or a bench to do tricep dips.
Tone your quads with your actual house – While walls and steps serve an obvious purpose, they can also be used in your indoor workout routine. To work the quads, put your back against a strong wall in your house and then move down into a squatted position, with your back remaining against the wall. Once your knees are at a 90 degree angle (or as low as you can go), keep that position for as long as you can. Take a short break and start again. You can also use your stairs to do calf raises. Face your stairs, place your toes on one step and let your heels hang off the back. Lower your body down and up, making sure to squeeze the calf muscles.
Don’t forget your core – Although there are plenty of machines at the gym to help work your abs, you can get a wonderful ab workout without equipment or weights! Find a mat or a soft carpet and work your crunch routine. You will want to make sure you are pulling your shoulders off the floor slightly and looking toward the ceiling. Remember, you want your abs to get the workout, not your neck. Add variation to the routine by doing crossover crunches (bringing your right elbow to your left knee and vice versa) and also trying leg lifts (keep your legs straight while you let them hover slightly off the floor or bring them up so your body forms an L position).
Use household objects as weights – while sometimes it’s nice to have a set of dumbbells around, it’s not always needed. You can use anything from a phone book to a gallon of milk to a can of tomato juice to a bottle of water. Make sure the object you choose isn’t too heavy for you – you should be able to control the weight, not let it control you. It’s also a good idea to avoid anything that could get too messy!

These are just a few tips to help you out this winter as you attempt to get your exercise in. Keep in mind that you can modify all of these exercises to be more or less intensive to better match your current fitness level. But please remember it’s always important to check with your doctor before beginning a new routine.

More than anything, don’t let the cold temperatures keep you from accomplishing your fitness goals. Staying active is an important part of a healthy lifestyle throughout the year and not just when the weather allows us to enjoy the great outdoors.

All the best,

Laura K.