Keeping fit this winter

Keeping fit this winter by Harry Fenton

Some people love keeping fit and find it a breeze to train daily. They don’t understand why others struggle to motivate themselves to do even a small amount of exercise. I am one of the lucky few and actually feel ill if I have to stop training for more than a couple of days. I believe that most people can become happy exercisers if they are motivated in the right way. 

Of course, as the winter sets in, reasons to hibernate are plenty but come the spring it is harder than ever to work off the pounds if you have done nothing for months to keep fit. So, now is the time to set some goals for next year and plan what you are going to do to ensure you look good next summer.

Rule 1 is that whatever exercise you do, it must be enjoyable, or at least, not something you don’t like doing. There’s no point going jogging if you hate it.

Rule 2. You have to have a certain amount of willpower. If you have done nothing for years then starting off will make you ache and possibly puff and sweat. It does get easier and in the first few weeks the results can be amazing.

As I say to my clients ”don’t think, just do it”.

One good idea is to pick an event that takes place next spring and enter it NOW. Maybe a 10k running race, a sponsored walk, a triathlon, the Dartmoor Classic bike event or something similar. That will give you something to work towards during the winter.

If that seems too much, there are other ways. Decide to lose a stone before Easter or perhaps make it your goal to get into that favourite pair of trousers that have mysteriously shrunk by the summer. Or aim to be capable of jogging from the Higher Ferry to the Castle and back without collapsing in a gasping heap.

If you decide to get active you don’t need much kit. Runners need training shoes and cyclists need a bike and a helmet but there is no point spending a fortune on gear. If you want to be seen buy a yellow top or wear a hi-viz. Cyclists should give drivers the best chance of seeing them, especially during poor weather. If you find that you really like your new activity then you can start buying better gear.

Training at home suits some people. A piece of exercise equipment that most of my clients enjoy using is the Cross Trainer, developed from the cross-country skiing technique. 30 minutes on a cross trainer in your front room uses up loads of calories and gives you a really good workout without getting cold and wet outdoors. You can put on the tv or some music when the kids are at school and off you go and nobody can see you turning pink and sweating.

I also recommend a set of £20 dumbbells for everyone. Ladies benefit hugely by doing a few simple exercises with weights. You tone up, get stronger and look fitter very quickly. Pumping a bit of iron is great for weight loss too.

Losing weight is never easy. Different ways work for different people.1lb a week loss is a good aim. I have a few suggestions that may help; measure your stomach, hips, thigh and upper arm and make a note. Weigh yourself weekly and re-measure every few weeks. Remember that muscle weighs more than fat, so you may get thinner but not lose much weight if you are exercising.

If you really want to lose weight you CANNOT consume sugary treats. Sugar is an addiction that you can break after a few weeks. Cake, biscuits and chips are out. Be tough with yourself and show your friends that you have some willpower. Prove the doubters wrong! Food wise, buy the most nutritious food that you can. If you eat white carbohydrates that are low in goodness you will never lose weight. Don’t eat cereals that have sugar in and watch out for foods sold as “low fat”, most of them are packed with sugar. Be intelligent with your shopping. If you don’t buy it you can’t eat it! Some dieters do well not eating carbohydrates after lunchtime. Filling up with vegetables (not potatoes) for dinner is a good idea. Go easy on the wine too.

If you are trying to lose weight you really should try to do some form of exercise as well. Walking at a speed where you puff a bit for 20-30 minutes is probably enough if you can do it most days. A client of mine once lost 6lb a week by marching for 1 hour a day and giving up sugar completely. He lost 4 stone in a few months.

The 5/2 diet works for some. I think it is a good idea for people that have busy social lives. For five days a week you eat normally but on two days you only consume a few hundred calories. As long as you don’t eat extra on the 5 days then you are bound to lose weight quite quickly. I wouldn’t restrict calories on two consecutive days, split them during the week depending on your circumstances.

Whatever you decide to do, go out and do it. Don’t say that you will start next week, start now! Remember, when we were younger size 12 was normal. Now size 12 is slim. A worrying thought.

If you found this article interesting and would like help exercising or dietary advice please contact Harry Fenton (Tel: 01803 770752). Harry is a qualified Personal Trainer with over 30 years experience in training and competition. As a 53 year old, he understands the problems of keeping fit when you are older and now specialises in fitness for the over 40s.

First published October 2013 By The Dart

Tags