Personal Training for Winter Sports

Personal Training Gets you Outside in the Winter

Functional Training for Winter Sports

The difference between training for summer vs. winter is adding the weight of snow as resistance to the activities that you'd normally do. For instance, when you ski, snowboard, or go snowshoeing, there is a lot more force applied against your joints, and muscles compared to summer sports like soccer, volleyball, frisbee, etc.

Winter sports require aerobic fitness, muscular endurance, agility, cardiovascular fitness, core stability and balance. 

A personal trainer can design a program that incorporates functional fitness where you are having to drag or push extra weight like pushing a sled, farmer carries with heavy kettlebells, stability and core training on a bosu. Unilateral training can also help you work on muscle imbalances that can impact your range of motion. These types of exercises will train you for the exertion you may experience in the winter.

Interval Training for Building Cardiovascular Capacity

High Intensity Interval Training and circuit training can be extremely beneficial for developing fast twitch muscle fibres to be ready for winter sports. The cold temperatures can make breathing tougher, it can feel like your lungs are on fire if you aren't prepared.  

For people with heart conditions, blood pressure can increase as blood vessels constrict due to cold temperatures. So incorporating interval training help your lungs and heart increase their capacity so cold dry air not as taxing on your body.

Running short sprints on a treadmill, doing a spin class, or implementing cardio in-between strength training sessions can be beneficial to how your body handles the cold dry air.

Personal training in a small group incorporates a variety of exercises to challenge you in different ways so that you can take your workout outside in the winter. Snowshoeing or snowboarding is way more fun than running on a treadmill any day!

Summer Sport Equivalents in Winter

As someone who enjoys working out outside year round, you are likely not impacted by cold temperatures as much as someone who is just getting into fitness. If you started jogging or hiking in the summer, cross-country skiing or snowshoeing are great options for getting a killer workout.

If you enjoy mountain biking or skateboarding, you may enjoy the rush of downhill skiing or snowboarding as they are considered a low-impact exercises that still give you that same cardio effect.

Sledding with your kids forces you to climb up hills similar to hiking or trail running. If you like roller blading, ice skating or playing hockey is way more fun than mindlessly scrolling on a stationary bike to get your cardio in.

Personal Training can help build your body for year-round activities. Don't let the cold weather stop you from enjoying the fresh air and playing in the snow with your kids and friends.

Avoid SAD (Seasonal Affective Disorder)

At any given time 3% of the population is suffering from the effects of seasonal affective disorder (SAD). SAD is a type of depression that is the result of not getting enough vitamin D from the sun because we are staying indoors for long periods of time compared to summer. When we are deficient in vitamin D, it can cause mental health challenges and hamper immunity. Vitamin D deficiency can also cause muscle aches and pains, tingling, fatigue and weakness.

As we know, the winter brings a slew of respiratory illnesses like the common cold, flu, COVID, and Respiratory Syncytial Virus (RSV). Immunity is the key to staying healthy and reducing the effect of symptoms of these infections.

By continuing to be outside, you can improve your mood, physical health, sleep, and overall wellness. So get outside to obtain a dose of free vitamin D from the sunshine. 

Let's help you get outside this winter

Working out in a small group or one-on-one personal training program can help prepare your body for vigourous activities in the winter. Conditioning and muscular endurance isn't just for summer. If you want to avoid developing SAD, make sure that you're getting outside regularly even if it's for a short walk. Building a program that incorporates functional fitness, interval training and core stability will assist you participate in winter sports.

Is it time that you got outside? Please contact us at 1-825-945-7733 or fill out the online contact form so that you can improve your quality of life.