FIT for Women
The not-so-great outdoors
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By The Edith Sanford teamJanuary 23, 2014
We know we need at least 30 minutes of moderate-intensity aerobic exercise five days a week to stay healthy and protect ourselves from breast cancer and other disease. But when it’s cold and snowy outside, and the local weatherperson is using terms like “polar vortex,” it’s that much harder to meet those goals.
With a little creativity though, you can still get your heart pumping in the cozy comfort of your own home. Here are some of our favorite suggestions:
Go Old School
You may not have fond memories of PE, but spending just a few bucks on a gym class staple – the jump rope – can provide a great workout right in your living room. A 150lb woman jumping rope for 30 minutes will burn approximately 330 calories while working the arms, legs and core.
Meet the Kettlebell
If you’re looking for a new strength training routine you can do at home, check out the kettlebell – a Russian import that is famous for allowing you to get a full-body workout you’re guaranteed to feel the next day.
Squats, presses and swings with the kettlebell force you to engage your core, making this a great method to challenge your muscles in new ways. Just be careful and watch your form!
One of the biggest challenges of an at-home workout is getting – and keeping – your heart rate up. A great way to work your whole body, including your heart, is to do circuits.
The key to circuit training is to alternate muscle groups so you don’t need to rest between sets. This will keep your heart rate up while you work on your strength. Pick a series of series of exercises to perform in succession and go!
A circuit workout looks simple enough on paper, but the constant motion will have your heart pounding and muscles burning, all with no equipment, no cost and no need to head outside. Here are some pointers to get you started.
The internet may be a productivity-destroying vortex of cat videos and memes, but it can also help you burn calories and discover new workouts.
Search YouTube and Pinterest for tips, tutorials and even entire workouts. You can try Pilates, Zumba or any manner of new exercise routines without leaving your living room. Just don’t let your Twitter feed distract you from your workout! Of course, make sure you consult with your doctor before trying any new routines.
Don’t let winter be an excuse to get off the fitness track. Work out at home to maintain a healthy weight and lifestyle and you’ll be thanking yourself come spring!