Be Active North Carolina

 

Although winters in the South tend to be pretty mild compared to the rest of the country, black ice and strong winds can limit your training time outdoors. But Southern athletes survive — even thrive by being forced to adjust their training. 

 

Be Active North Carolina fitness expert Annie Martinie believes that staying active through a North Carolina winter can be an advantage because athletes are compelled to change training patterns. “When temperatures are unbearable, it’s the perfect time to intensify your strength training routine and focus on building core strength,” Martinie explains. “Strength training will help correct any muscle imbalances that have developed after a long season of repetitive training.”

 

Here’s the good news: some of the most effective strength training exercises can be done using your own body weight, without ever leaving the comfort of your home! Martinie recommends strength training at least three days a week. 

 

“Follow a 30-minute strength routine, moving rapidly between exercises that involve 8 to 20 repetitions with moderate weight,” Martinie suggests.  “Alternate between upper and lower body exercises, and include core strengthening exercises too.  For more cardio, boost your power and speed by combining plyometric exercises (think: squat jumps & burpees) with short periods of rest between routines.” 

 

Martinie’s Mighty Muscle Plan: 

Lunge to Curl-Press  – 15 each leg

Push and Row – 10 push ups, 5 rows each arm

Squat Jumps –  20 reps

Alternating: crunches, bicycles and pike-ups – 20 each

Prone Hold: 1 minute 

 

Repeat!

 

To make this workout a family affair, get out a deck of cards! Assign an exercise to each suit and perform the number of repetitions on each card. Change up the exercises to keep it fun, and include upper body, lower body, core and high-energy movements. By adding these activities, you will rest overworked muscles and strengthen your body for when warm weather returns. More important: you’ll not only survive the winter, you’ll thrive! 

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Be Active North Carolina is a 501(c)3 nonprofit organization dedicated to promoting physical activity and healthy lifestyles across the state.  For more information on physical activity and all of its many benefits, visit  www.beactivenc.org.