Tag Archives: Workout

cold-weather workouts

Simple Health – Preparing For Cold-Weather Workouts? Follow These Tips!

Summer is in the rearview mirror – but that means that peak training season is just beginning, for many athletes! Working out in the cold weather is easy if you know what you’re doing – so in this article, we’ll take a look at some simple steps you can take to prepare for cold-weather workouts.

Whether it’s 40 degrees and raining, or even below freezing, these tips will keep you safe and comfortable!

  1. Get Warmed Up (Inside!)

The initial shock of going outside to work out when it’s freezing can be mitigated by a solid indoor warm-up session. When you get your muscles warmed up and work up a bit of a sweat, your core body temperature will start to rise – you’ll be your own space heater!

You can choose to jump rope indoors, or even do a basic stretching workout using our Devel Fitness SuperBands! The choice is yours.

  1. Don’t Overdress

Overdressing is common for newer athletes who have not had experience working out in cooler weather. If you’re planning a serious outdoor workout, you should dress as if it’s 10-20°F  (5-10°C) warmer than it is outside.

You’re going to build up a sweat, and if you overdress for the weather, you’re going to be hot and uncomfortable during your workout. Here are a few recommendations:

 

  • 15°C – A t-shirt/long-sleeved shirt and shorts
  • 10°C – A long-sleeved base layer, t-shirt, shorts, gloves

 

  • 5°C – A long-sleeved base layer, a long-sleeved shirt, tights and shorts, gloves

  • 0°C – A long-sleeved base layer, running jacket, tights/track pants, gloves, a hat

These are just “rule-of-thumb” tips. Your own gear needs will depend on your weight, gender, workout plans, and your tolerance for the cold.

  1. Have A Plan To Deal With Sweat – Dress In Layers

You’re going to sweat – even when it’s nearly freezing outside. This can actually be a bad thing. Sweat is extremely effective at cooling our bodies. When it builds up on our skin and evaporates in the cold, it chills us very quickly.

Because of this, you should always wear at least 2 layers if temperatures are approaching (or below) freezing. This helps prevent sweat from evaporating directly off of your skin, and keeps you warmer.

  1. Recognize Cold-Weather Danger Signs

Frostbite and hypothermia are real dangers when exercising in extremely cold, below-freezing temperatures. With the proper gear, they’re easy to avoid – but you should still recognize the danger signs.

Hypothermia usually makes you feel sluggish and clumsy, and may affect your speech, and make you feel confused. Your breathing may also slow down, and your skin may feel “tingly”.

Frostnip and frostbite usually begin with a reddening and numbness or pain in the skin, usually in the extremities such as the fingers, toes, and nose/ears. If you have poor blood circulation, you may be at an increased risk of frostnip/bite.

  1. Know When It’s Just Not Safe To Exercise Outdoors

Even the most seasoned athletes recognize when it’s not safe to exercise in brutal weather conditions. If the wind chill puts temperatures below 0°F (-17°C), exposed skin could be at risk of frostbite developing in as little as 30 minutes to an hour.

And if it’s extremely windy and rainy, you may also want to consider skipping your outdoor workout. Rain will chill you about 25x faster than air – so even in milder conditions, try to avoid working out in the rain.

If conditions outside are unacceptable, just head to your local gym and work out indoors – or grab your set of SuperBands, and get your heart pumping with one of our easy-to-follow workouts!

Stay Warm (And Safe) Out There!

Cold weather doesn’t have to stop you from training. So follow these helpful tips to prepare yourself for working out in chilly conditions – and get ready to take on the ice, snow, and rain!

For more exercise tips, take a look at our blog, or browse our site to learn more about our SuperBands home gym exercise system.

Overworked Body

Simple Health: 5 Signs Your Body Needs A Rest Day

There’s nothing quite like a good workout – and when you’re working towards a goal of weight loss or physical improvement, it’s tempting to try to work out as much as you can!

However, excessive workouts can actually be unproductive! The human body needs time to rest and recover, especially after a long, tough workout. Your muscles need time to recover and rebuild, and get ready for your next workout.

Continue reading Simple Health: 5 Signs Your Body Needs A Rest Day

Mayo Clinic Minute: When your workout doesn’t work

woman in a gym running on a treadmill exercise machineIf you diligently hit the gym but don’t see results, you could be doing an exercise that’s just not right for your body. A new study shows that if you switch exercises, you’ll likely see improvement. Mayo Clinic exercise specialist Dr. Michael Joyner says you also may get better results by making specific changes to your current exercise program.

In this Mayo Clinic Minute, reporter Vivien Williams talks to Dr. Joyner, who offers tips on how to get your workout to work better for you.

Watch: The Mayo Clinic Minute

Journalists: Broadcast-quality video pkg (0:59) is in the downloads. Read the script.

2 superband lunge

The 2 SuperBand Lunge – Smarter than Dumbbells

Here I am performing a Two SuperBand Lunge

I’ve joined 2 SuperBands together and wrapped them around a pole to perform a SuperBand Lunge.

This exercise has many advantages over normal barbell or dumbbell weighted lunges. The lunge can be quite awkward, especially for beginners. Carrying a significant amount of weight in a more unstable position is just awkward. Lunging with a SuperBand is a more natural movement . Variations in direction are definitely more easily adopted. Not to mention the convenience of getting a tough workout when you want. Try carrying a set of dumbbells in your handbag!

This is a great compound exercise. Meaning you get a workout on multiple parts of your body with the one movement. Work the butt muscles, hamstrings, quadriceps and lower back. Your abdominals also get involved by the action. It also is great for your balance and coordination. Sports like surfing, badminton, fencing and numerous others really benefit from lunges.

You can try joining 2 or more SuperBands together to perform a variety of exercises, not just lunges. Rows, assisted pull-ups, wood chops and even workouts where you’re joined to a partner. This really adds some variety and fun to any exercise but can help maintain your motivation too.

Get creative and enjoy just playing around with the bands.

Travel with a set in your cabin luggage or backpack and take them on your next adventure.

Keep fit the easy way.

SuperBand Exercises