winter exercise strategy

Fall is here, the weather is turning and there is a crisp bite in the early morning air. As the seasons change, so should your workouts.

As the weather changes and the afternoon fades into evening earlier and earilier it will mean you can spend more or less time outdoors doing your favorite activity. Have you made plans for how your workouts or activity will adjust as we lose light and the temperature drops?

Do you have any plans for winter activities like skiing or snowboarding? Well now is the time to start the training to prepare for those activities. If you want to go on a few trips beginning with the Christmas holiday season, don't wait until early Dec to start training for the slopes, start now. It takes about 6-10 weeks for training adaptations to take place. If you have a holiday ski trip, your ski/snowboard specific training should start the first week of october.

Here is a sample workout for someone who wants to take a 3-4 day ski trip over the winter break. Even if you're not planning a ski/board trip, this will be a great exercise progam for the fall. This is intended for people who are already active and have a good fitness base, if you have not exercised then consult your physician before beginning this or any exercise program!
all exercises are from the American Council on Exercise exercise library:
www.acefitness.org/exerciselibrary

Training should occur every week, but the intensity should increase every 2 weeks, so the workout for week 2 is the same as week 1, week 4-the same as week 3.

this should be a standard warm-up for Oct and November
5min walking on a treadmill @ moderate-fast pace
Glute bridge 15 reps/2 sets
planks (elbows/toes) hold as long as possible-2 sets
side planks (lie on side, elbows/toes) hold as long as possible 2 sets

Oct
week 1
resistance: each exercise 2 sets of 10 reps (fatigue by the last rep, if you can do more than 10--ADD WEIGHT) rest 90 sec between sets
weights 2x/week
hip hinges
front squats
pull-ups/modified pull-ups (to fatigue)
stability ball push-up (to fatigue w/good form)
medicine ball woodchops
forward lunge w/arm drivers
shoulder press
biceps curls
triceps extensions

cardio/energy system 2x
1 spinning class
30-45 min fast-paced walk on treadmill or stepmill

week 3
weights 2x/week
warm-up (see above)
jump squats 2 sets / 6 reps
lateral hops (jumping right to left foot) 2 sets / 6 reps
3 sets of 10 reps (fatigue by last rep, if you can do more than 10--ADD WEIGHT), rest 60 sec between sets
hip hinges
front squats
pull-up/modified pull ups (to fatigue)
stability ball push-up
medicine ball woodchops (use heavier ball)
forward lunge w/arm drivers
shoulder press
biceps
triceps

cardio/energy system-3x
1 spinning class
30-45 min fast paced walk on treadmill--inclince of 6% or greater (or step mill)
intervals--2min of running/2min of walking, total--40min

Nov
increase intensity of warm-up, do this warm-up for the month:
glute bridge
plank
side plank
medicine ball woodchops
stability ball pikes
stability ball crunches
3 sets of 12 reps of each; complete whole circuit, then rest 1min

plyometrics--rest 60-90 sec after each exercise
jump squats 3 sets/8 reps
lunge jumps 2 sets/6 reps
lateral hops 2 sets/8 reps
single leg hops in place 2 sets /6 reps

week 1
weights--3 sets of 8 reps (fatigue by last rep, if can do more than 8--ADD WEIGHT), rest 2min after each set

front squat
step-ups w/dumbbells
bent-over rows
stability ball chest press
dumbbell shoulder press
side lunges
biceps
triceps

cardio/energy system-
spinning 2x/week
intervals 2x -- 4min running / 2 min walking

week 3
weights 3x/week
same warm-up
same plyometrics
same exercises as week 1, do them in a circuit format--1 right after the other, then rest 2-3min
3 circuits

cardio/energy system
2 spinning classes

Dec
warm-up circuit: 3 sets of 10-12 reps (planks--hold to fatigue)
glute bridges
plank
side plank
stability ball push-ups to pike (combine exercises)
stability ball roll-out
stability ball russian twist
stability ball crunches
medicine ball woodchops

plyometrics--rest 60-90 sec after each exercise
long jump to immediate jump squat 3 sets / 6 reps
lateral jumps 3 sets / 8 reps
lunge jumps 3 sets / 8 reps
single leg lateral hops (hopping side/side on same foot) 3 sets / 6 reps

week 1
weights 3x/week--circuit format, do all exercises for 8-10 reps, then rest 2min; 3 circuits
front squats
step-ups w/dumbbells
bent-over rows
stability ball dumbbell pullovers
stability ball chest presses
side lunges
shoulder presses
triceps extensions

cardio/energy system (2x):
intervals: 5min hard run / 2 min walk -- total of 40 min
stepmill or treadmill on 10%+ incline -- fast pace for 40 min

week3
same as week 1; EXCEPT 2 days of weights w/ 4 circuits each training day

cardio/energy system (3x):
intervals: 3min hard run / 30 sec walk -- total of 40 min
stepmill or treadmill on 10% + incline fast pace for 30 min
stepmill or treadmill on 5-10% incline fast walk for 45-50 min

week 4 -- OFF, enjoy the ski vacation. Rest for at least 2-3 days prior to the vacation so the muscles are ready to work on the slopes

If you've followed this workout and are going on a Christmas time ski/board vacation -- ENJOY!