Winter-proof your workout

07/12/2016

While Mumbaikars have yet not embraced winter, unlike the cities in the north, according to several fitness enthusiasts in the city who regularly step out for their early morning walk or run, it is increasingly getting difficult to brave the chill in the air. Shailesh Mhatre, a regular at a local park in the central suburbs says that even at 6-6.30 in the morning, it's quite dark and windy. He says, "The BMC owned park near my house usually opens up at six, but from November, the guard comes to open the gate at seven after there's sunlight. One can see people wearing soft woollens and caps while walking or jogging."
"I have already starting dreading about waking up at 5.30 am and stepping out for a half-an-hour run. I not only feel the slight nip in the air, but the otherwise cold wind makes it difficult for me to run," says Shaunak Chakraborty, advertising professional. He adds, "Since I have a hectic schedule, I get back home at 10.30 at night and by then I am too tired to step out of the house. That's why the only time I get to exercise is early in the morning."
So, if you are on the same boat, we suggest these few exercises that you can do within the comfort of your home or in the park. Spiderman pushups: Start in a pushup position and then lower yourself. Pull one knee towards the same side elbow. As you rise, bring your leg back. Repeat on the other side and continue altering. Rest for 30 seconds and repeat. Siff squat: Stand shoulder-width apart with your feet slightly turned out. Get on your heels and stay put. Squat down and then sitting back spread your knees apart. Once you descend repeat position.
Feet elevated pike pushups: Fitness professional Asif Zaid says, "Get into a pike position and stretch your arms and legs straight. Keep your hips high in the air with your feet on a bench or a small box. Slowly lower yourself and drive back up. Take rest for 60 seconds, and do this exercise in sets of four."
Spot jogging: Stand with your feet together and slowly raise your heel to stretch your legs. Standing at one position, you can start jogging. Make sure that you do not move your body. You can simultaneously also stretch your arms or do some hand exercises while spot jogging. Take rest for 30 seconds and repeat four times. In case you start feeling a slight pain on your calf, bend your knees and rotate till the pain goes away.
Wide grip pull-ups: Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar. Take rest for 90 seconds and then repeat this exercise in sets of five. Fitness gear that you should invest in Think nylon, not cotton: Start with a base layer top made of a sweat-wicking fabric. Steer clear of cotton, which traps moisture and draws heat away from your body. Running tights will usually keep your legs warm. Add a wind-proof breathable zippered jacket (think nylon). If you are planning to run very early in the morning, make sure you wear reflective clothes. Investing in ear caps is also a great idea. It helps keep cold wind at bay.
Keep your slide slip-free: The most important thing is to invest in shoes that will give you a firm grip and will also make running easier during this season, especially if you are running in a park or on grass. The dewdrops can make your run slippery, eventually leading to a fall. There are many shoes which are especially crafted for this season.

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