During winter our energy levels peak thanks to the cool weather. Experts, however, point out that we need to warm up properly so that the synovial fluid (a clear, lubricating fluid secreted by membranes in joint cavities, tendon sheaths, etc.) is released to smoothen our movements and help us perform better without any muscle wear and tear during this season. Fitness experts suggest to just give yourself a little more time to achieve your targets during winter.
Cardiovascular Exercises:
For people who are looking for considerable fat loss, an extra 15 to 20 minutes of cardio is highly prescribed for their exercise programme. During a weight-training routine, the body temperature instantly shoots up and the body fat melts to discharge energy. Hence post-weight-training, add 15 to 20 minutes of cardio workouts to help burn calories faster.
Make sure to select a regular regime of workouts to be able to use your major muscles in the legs, chest, back and exhaust more calories within a short span to get the maximum output. Increase your heart rate and stamina with cardio exercises like cycling, skipping, dancing or swimming.
Some trainers recommend walking as the best and the easiest form of cardiovascular exercise which can be effective for toning up the thighs and also for those who are not interested in performing heavy-duty strength-training exercises.
When starting a walking programme, always remember to start slowly and then gradually work your way up. Increase the time by 10 minutes every time you get accustomed to a walking pace and find it suitably easy.
Diet and nutrition: Without a strict diet, fat loss is not possible. Also, other benefits like strength, stamina and flexibility creep in with a well-balanced and nutritious diet. That’s why we need to follow a low-calorie diet, crammed with proteins, carbohydrates, essential fats and fibres. This helps muscle recovery and wards off fat deposition. It is also imperative to take vitamins in a more systematic fashion rather than randomly. The requirements of the body depends on a host of factors like age, medical history and current stress levels.
Other Exercises:
- Leg Extensions: This is a good isolated exercise when the purpose is to specifically target the quadriceps muscles.
- Select your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position.
Note: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and the upper legs.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second in this contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat 12-15 times.
Outer and Inner Thigh Kick Stretch:
- Stand holding the back of a chair. Press your shoulder blades back and down. Come up on to the ball of your left foot and then lift your right leg.
- Keeping your abs pulled in, bring your right leg across your body, in front of your left. Now, swing it back out to the right, keeping your toes flexed up and your toes turned out. Use momentum to swing through your legs as you fire through your left glutes (large, fleshy muscles or tissues that form the buttocks and move the thighs).
- Do 10 reps. Be sure to keep both the hips facing forward. Come on to the right leg and repeat for 10 more reps, again making sure that your hips are facing forward.
