Ultimate winter workout guide
Don’t let the cold weather put your exercise routine on ice, says HANNAH BRITT
SAY GOODBYE TO SAD
One in five adults in the UK suffers from seasonal affective disorder (SAD), a condition brought on by changes in the seasons and lack of daylight that typically causes low mood.
To combat this, David Lloyd Clubs has launched an innovative new gym class that aims to mimic the effects of a day in the sun.
Vitamin Me is a 30-minute session that features a combination of artificial daylight, high intensity exercises and the sights, sounds and smells of summer, including a sand pit to rest your feet in.
The class opens with gentle stretches, then participants are invited to lie back in sun loungers for 15 minutes under artificial daylight, which has been proven to improve mood and energy levels.
This is followed by a high intensity, 10-minute cardio session, designed to release endorphins for a feeling of wellbeing.
Classes are currently being trialled and will roll out nationwide. For more information and to find a class visit davidlloyd.co.uk
RUN YOURSELF HAPPY
A recent study by mental health charity Mind revealed that people with anxiety and depression who are regularly active have better mental wellbeing.
“Numerous studies have shown that running reduces stress, anxiety and depression,” says Chas Newkey-Burden, a keen marathon runner and author of Running: Cheaper Than Therapy.
“It helps to make you feel better in both the short and long term. In fact according to recent research the ‘runner’s high’ is aptly named as we feel jubilation after a long period of exertion due to a rush of chemical substances called cannabinoids – the same stuff that is found in marijuana.”
Studies have also shown that running outside is a bigger mood booster than running on a treadmill and that runners fall asleep more quickly and sleep more deeply than non-runners.
HIT THE SLOPES
About a million Britons head to the pistes for a skiing holiday each year and the sport provides a full body workout. Now, thanks to a fun class at Fitness First gyms, you can reap the benefits without hitting the slopes.
Freestyle Group Training Bootcamp involves high-intensity bodyweight exercises such as burpees combined with sessions on gym equipment including the SkiErg machine, which mimics the action of skiing.
Working on a minimum of nine stations with intervals of one minute per station, participants complete two rounds of each exercise with 20 seconds rest after each, allowing just enough time to catch your breath.
In the second round the aim is to beat your performance in the first. Visit dwfitnessfirst.com for more information.
BUDDY UP
Research from America reveals working out in cold weather burns more calories as your body works harder to regulate its temperature. So there has never been a better time to pull on your trainers and head outside.
However when it’s dark and chilly it can be hard to motivate yourself to leave the house. The answer, says personal trainer and Olympic rower Toby Garbett, is to encourage a friend or two to join you. “Going for a run in the dark can feel less interesting and less safe than on a warm summer evening,” he says.
“I suggest teaming up with a buddy to do any form of outdoor evening fitness. If you have committed to meet up with someone you are less likely to back out.”
Toby adds: “You will be safer in a group of two or more and it also adds interest to what might otherwise be a boring workout.”
TRY A DEEP FREEZE
Ice baths are often used by athletes to reduce aches and pains after a heavy training session.
The same idea is being applied in a new pre and post-workout treatment at KXU gym in Chelsea, west London.
“We’ve seen a real trend for our clients wanting to push their workout that bit further,” says Gideon Remfry, KXU health, fitness and nutrition manager.
KXU Cryotherapy involves being taken to a chamber that has been chilled to -90 degrees Celsius. Three minutes of immersion aid muscle recovery, provide pain relief and boost the body’s metabolic rate.
“Training creates stress, which is a good thing. However too much stress leads to soreness and inflammation. Cryotherapy takes away some of this stress,” says Gideon.
A Cryotherapy session costs £95. Visit kxu.co.uk for more information and to book a visit.
VIRTUAL PERSONAL TRAINING
Having a personal trainer to guide and motivate you throughout a workout is a great way of getting results.
However hiring one can be expensive and it can be difficult to fit in sessions around a busy schedule.
Enter Vi, a virtual personal trainer. You simply wear the headset and connect to the app and Vi guides you through different workouts.
It monitors heart rate, calories, speed, steps and distance, using the data to track progress and create bespoke goals.
“Think of Vi as a fitness trainer who never gets sick, who is always at your beck and call and will challenge you and hold you accountable to your workouts,” says Kellie Pulce, Lifebeam running expert.
“In winter it acts as a great motivator when it’s tough to roll out of bed in the morning.” Vi costs £200. Visit getvi.com for more information.