WHAT: THE WIM HOF METHOD WHERE: WIMHOFMETHOD.COM COST: FREE
START WORKING OUT NOW TO GET READY FOR THE WARMER MONTHS
If you’re an avid wellness fan and you (like me) spend your free time on health-related blogs, Instagram stories and podcasts, there tends to be moment when something you’ve vaguely noticed suddenly jumps to the front of your attention queue because everyone seems to be mentioning it at once. So it was with Wim Hof. I’m acutely attuned to techniques that can help me feel calmer and less anxious (weighted blankets and so on) so when I began to see the Wim Hof ‘breathing and cold showers’ Method being talked about at high volume earlier this year by various influencers and celebs as a technique for helping you feel both calm and energised, I was intrigued enough to try it for myself.
My own anxiety is mild to moderate – not enough for medication, but I noticed it spiralling under the pressures of 2020 (and honestly, who doesn’t feel some level of anxiety this year). Hof ’s method claims an impressive and alluring list of benefits: more energy, a boosted immune system, better sleep, anti-inflammatory, stress relief, creativity boost. People report feeling more alive, pain-free and panic attack-free after doing it. There is also the appeal of Hof himself, a strapping 61-year-old Dutch man with a reassuringly booming voice who is so passionate about helping you use your own body’s physiology to really make a difference.
I chose to do the free three-part mini class on his website, which consists of: 1. The Power of Breathing, 2. The Power of Cold Showers, and 3. The Power of Your Mind. They are short tutorials you can do in under 10 minutes each. On day one I learned his breathing technique which is 3-4 rounds of 30 full body breaths followed by pauses that left me with a cool ice cream headache feeling, minus the headache. The appeal is that you are changing your body’s physiology by increasing oxygen levels in your tissues, which triggers adrenaline to shoot out throughout the body in a way that regular breathing doesn’t do. This then resets the body to its best functionality and acts as an anti-inflammatory.
While that sounds rather sciencey (for more science check out some of the promising studies on The Wim Hof Method that are being carried out by research institutions), the benefits I felt straightaway were a deep sense of calm and awe for my body. He makes you feel in control. The next day I tried his cold shower technique which in winter sounds unappealing but you build up to it, starting with 5 seconds or so, and you can begin with lukewarm and keep getting colder each time you shower. It’s also necessary to have your regular warm shower first and then switch to cold. Boy, this becomes addictive – as I’m writing this I’m up to 45 seconds of cold and it honestly does make me feel so alive and sparky. It’s quite the shock for your body but I’ve found my anxiety levels have massively decreased since combining Hof’s breathing and shower method. My wellness routine is to do the breathing on waking up, then a Joe Wicks workout, followed by the cold shower. On days when I fit all of this in I feel a million bucks – more joyful, calmer and more optimistic in my thoughts. I’m sold.
Finding the motivation to work out in winter can be tough at the best of times – and for many of us this year has been more challenging than most. But with spring getting ready to poke its head around the corner, now is the perfect time to get ahead of your fitness game.
“This year has been a chaotic one to say the least so it makes sense that a lot of our fitness plans may have fallen by the wayside,” says Ben Lucas, director of Flow Athletic (flowathletic.com.au). “But the good news is you have six weeks until spring to get back into a routine and better habits.”
Whether you’re looking to drop a dress size for your spring wardrobe or simply want to get back into the exercise groove, there’s no opportunity like the present to start kicking those goals.
“Winter is the best time to start working on your fitness plan as there tends to be way more distractions as the weather warms up,” Lucas says. “Here are my top tips to help you gently ease into a fitness routine.”
BE REALISTIC
“If you have gone from training all the time to not doing much at all then my number one tip is to pace yourself,” advises Lucas. “Coming out at a sprint expecting to do everything you could do pre-lockdown is a recipe for an injury that’ll keep you out of the gym longer.”
There are plenty of gyms and studios that run classes in High Intensity Interval Training (HIIT), along with resistance based workouts that are targeted at building up strength. You may even consider enlisting the
help of a personal trainer, while online programs are also a good option for those who prefer exercising at home.
“I would suggest signing up to a class, a gym or an online program,” says Lucas. “Start by training around three days a week on every second day and build your strength up. Then on the extra days try walking for 30-60 minutes at a brisk pace.”
SET SOME GOALS
Need an extra motivational boost? Start thinking about something specific you’d like to achieve – whether it’s a healthy weight goal, adding 1km to your morning run or adding an extra kilo to the dumbbells you use.
“I’d suggest having a goal in mind, be it a body composition goal, a fun run, or a performance based goal,” Lucas suggests.
The key is to cut out any negative self-talk that leaves you feeling bad about yourself. Instead, stay focused on those positive outcomes that you want to achieve. “Having something to work towards is a good way to keep you motivated,” adds Lucas.
GET LIFTING
If you want to accelerate your fitness plan, it’s a good idea to add some weights to your weekly routine. “Lifting weights is a great way to get results fast,” Lucas says. “Resistance training helps you build lean muscle and revs your metabolism.” Another bonus? “Research shows it can help you burn fat for up to 38 hours post workout,” Lucas reveals. “That means you are burning fat at rest.” Sign us up!