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Maintain Your Fitness Regimen this Winter
by Joan Falldine
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One thing about Georgia, outdoor athletes such as
runners, walkers, joggers and cyclists get to do their thing
well into the last weeks of the year. Truth told, the weeks
in October and November are some of the most pleasant for
those folks, me included! The cooler temperatures are a
welcome respite from the blazing sun of summer.
I started cycling in the summer 2008 and it fast became a
favorite exercise modality. I love the feeling of the wind
rushing by as I glide along. Since that summer I have become
somewhat of an avid cyclist. Sadly, the cycling season is
drawing to a close and the weather is fast becoming a
hindrance.
The cold temperatures may be just the excuse that some are
looking for to postpone their exercise, but it is a lot
smarter to stay with it and maintain fitness over the
season. How? I have a few suggestions to keep your exercise
routine in check.
Start by deciding that a little chill in the air is not
going to interrupt your fitness routine! You may have to be
stubborn about this, because when you open the door and your
body gets a whiff of the cold, it is likely to revolt.
Keeping warm is an issue and your strategy is layering. Wear
several lightweight layers instead of one bulky garment. The
layer closest to your skin is called your base layer. Cotton
may is perhaps not the best choice because it absorbs your
perspiration and will possibly make you feel colder. There
are many brands of base layer clothes; the fabrics are
engineered to wick moisture away from your skin. Over your
base layer, slip on a lightweight long sleeved mock
turtleneck or crewneck shirt. Again, pay attention to the
material and go for wicking fabrics. I saw some very nice
base layering items at a popular discount store for as
little at $7. You don’t have to buy the most expensive for
them to be effective. Your next layer might be a
wind-blocking jacket. As your body warms up, you can shed
the outer layers and easily tie them around your waist while
you keep on going! The same rule goes for your bottom
half…layers. Finally, you need to cover your head, face and
ears (depending on how cold it gets). You will lose massive
heat if you don’t at least cover your head.
Start an exercise journal to keep you honest! Assume that
every day is an exercise day and make a note of any activity
you do. Log the type of activity and the time spent moving.
Your goal is to average a minimum of 30 minutes of movement
per day. I did not say exercise seven days a week; the idea
is to average 30 minutes per day.
Get a little help from a friend. Studies show that people
who exercise with a buddy stick to their plans and reach
their goals better than those who go it alone. Your friend
will thank you for the accountability! I always tell people:
No one completes their exercise for the day, and then wishes
they had not done it. You will feel accomplished and your
friend will, too.
On those days when it truly IS too cold to exercise outside,
there are plenty of things you can do to maintain your
fitness indoors. Have you seen those big exercise balls in
the stores? Get one and inflate it until it is VERY firm.
Use it at your desk instead of a chair. Your core muscles
(abdomen, sides and back) will be forced to engage as you
work. If they don’t, you will be picking yourself up from
the floor!
If you live in a two-story house or work in a building with
a staircase, you have a built-in step aerobics class or
stair-climbing machine. Find some music that has about
120-130 beats per minute and let it pace you to the perfect
stepping/climbing tempo. You can burn as many as 500
calories or more (depending on your body weight) in just an
hour!
While you’re working out this season, remember that
hydration is just as important as it was during the warmer
weather. You may not notice your perspiration as readily as
before, but believe me, you will be sweating and those
fluids must be replaced.
The cold is no reason to stop your fitness regimen! You just
need to have a plan and execute it! I will be out there,
too. I am the one on the pretty black Trek bike!
Bike Ride with God
When I first met Christ
It seemed as though life was rather like a bike ride,
But it was a tandem bike,
And I noticed that Christ
Was in the back helping me pedal.
I don’t know just when it was that
He suggested we change places,
But life has not been the same since.
When I had control, I knew the way,
It was rather boring, but predictable...
It was the shortest distance between two points.
But when He took the lead,
He knew delightful long cuts,
Up mountains, and through rocky places,
At breakneck speeds,
It was all I could do to hang on!
Even though it looked like madness,
He said, “Pedal”
I worried and was anxious and asked,
“Where are you taking me?”
He laughed and didn’t answer,
And I started to learn to trust.
I forgot my boring life
And entered into the adventure.
And when I’d say, “I’m scared,”
He’d lean back and touch my hand.
He took me to people with gifts that I needed.
Gifts of healing, acceptance, and joy.
He said, “Give the gifts away;
They’re extra baggage, too much weight.”
So I did, I gave them to the people we met,
And I found that in giving I received,
And still our burden was light.
I did not trust Him, at first, In control of my life.
I thought He’d wreck it;
But He knows bike secrets,
Knows how to make it bend to take sharp corners,
Knows how to jump to clear high rocks,
Knows how to fly to shorten scary passages.
And I am learning to shut up
and pedal in the strangest places,
And I’m beginning to enjoy the view
And the cool breeze on my face
With my delightful constant companion, Jesus Christ.
And when I’m sure I just can’t do anymore,
He just smiles and says...
“Pedal.”
– Anonymous
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