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(HealthNewsDigest.com) – New York, NY (September 23, 2013) – With the kids back in school and fall officially beginning this Sunday, we all need to adjust our workout in order to stay on track with our fitness and avoid weight gain. According to a recent survey, Americans typically exercise more in the spring and summer and less in the fall and winter. |
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“There are many things in the summer that are natural motivators to get into shape like exercising outdoors in warmer temperature or wanting to look your best in a swimsuit – but when the temperature drops, it’s so easy to fall back into bad habits,” says Mike Giliotti, New York based certified personal trainer & fitness nutrition specialist. “You eat a little more, exercise a little less, and before you know it, the weight adds on. By the time you notice those extra pounds it’s the holiday season, so you decide to wait until after the New Year to try to lose weight.”
Although seasonal weight gain varies from person to person, there have been studies that show an average of five to seven pounds in weight gain during the fall and winter seasons. Below, Mike shows you how to tweak your workout routine to help you keep your summer figure all year long.
Clothing. Outdoor exercise is no fun when your fingers and toes are cold. As temperatures start cooing down, outdoor fitness enthusiasts need to add more layers to prevent catching a cold. “Learning how to layer properly with the right kinds of clothes (breathable yet insulating) will allow you to concentrate more on your workout and less on the temperature around you,” says Mike
“If you prefer working out indoors like at a gym, you should either take a shower after your workout or put on a sweatshirt as you leave the gym to help your bodies adjust to the cooler outdoor temperatures.”
Try Something New. Always wanted to try ballet or run a marathon? Fall is a great time to learn something new. “Ballet workouts are very popular now,” says Mike. “It combines elements of yoga, Pilates, and weight training to lengthen and tone muscles. It’s a fun and effective way to bring your workout indoors.”
Not into the whole Black Swan thing? Marathon season also officially gets underway during the fall. “Whether you’re a novice or a veteran runner, training for a marathon is a great way to get into shape,” says Mike. “But runners should supplement their running with other activities – like cross training and weight lifting. Not only will these things make you in better all-around shape, but they will also make you a stronger runner.”
Location. Busy fall schedules leave less time for driving to the gym or yoga class. Switching to home workout programs eliminates traffic stress while saving money on gas and gym fees.
Nutrition. In the summer, it’s easier to fill your diet with salads and fresh vegetables and fruits, but once the fall rolls around, a lot of those healthy summertime habits go by the wayside. According to Michael, there are fewer foods that are in season in fall and winter than in summer. But there’s certainly no lack of healthy options for the fitness-conscious person. “Dark leafy greens, such as kale, chard and collards, thrive in the fall and winter when the rest of the produce section looks bleak. These greens are particularly rich in vitamins A, C and K.” Another healthy fall food? Brussels sprouts – they contain nearly 50% more vitamin C, a powerful antioxidant and potential cold-fighter, than oranges. Brussels sprouts also contain nitrogen compounds called “indoles” that have been linked to anti-cancer and anti-inflammatory actions. www.atrainingedge.com
About Mike Giliotti
NASM:
- Certified Personal Trainer
- Corrective Exercise Specialist
- Performance Enhancement Specialist
- Fitness Nutrition Specialist
NESTA:
- Certified Personal Trainer
TRX:
- Certified Group Fitness Instructor
WORKSHOPS:
- NASM Personal Fitness Training
- NASM Performance Enhancement
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