The Advantage of Exercising in Winter (2/2)

Part 02 of 02: Here are our top 5 tips to stay motivated when the temperature drops

Follow these tips to maximise on the advantage of exercising in winter

Plan a holiday. Booking a winter escape to somewhere warm provides a goal and strong incentive to keep exercising through those winter weeks. Many Club Forma clients head away to Europe during the latter weeks of winter helping them to stay focussed on their health and fitness goals leading up to then.

Establish realistic goals. Be kind to yourself and set goals that challenge but are realistic and achievable. Setting lofty physical appearance goals might seem exciting at the time, however once the initial excitement of undertaking a new exercise regime has worn off, those hard to achieve goals can become demotivating. If you’re not sure what is achievable for you, investing in a personal trainer and getting some expert help would be a great investment.

Being accountable to others. Studies have found that making a financial commitment, such as paying for a gym membership, is not enough incentive for most people to routinely show up and do the work that is required to achieve their goals. A recent survey found 6.2 million Australians have a gym membership, however 50% of them were attend the gym less than once a week – that’s 3.1 million adults. Partnering up with a workout buddy or investing in a personal trainer is a great way of making sure you turn up to your workouts and smash your goals. It will make those workouts a lot more engaging and fun also. At Club Forma our trainers sometimes use misdirection as a technique, where we engage the client in fun conversation, so they often arrive at the end of a really intense workout without knowing how they got there.

Build movement into your everyday life. Getting off the tram one or two stops early and walking the rest of the way or walking the stairs rather than taking the elevator. Plan to meet friends at a venue that is within walking distance to your home or walking to the shops and carrying your groceries back home are great ways of adding exercise to your day.

Don’t give up. It might seem a simple proposition, but reminding yourself that springtime is only 12 weeks away and counting… can keep your head in the game and help you stay focused on your exercise. That’s only two 6-week training cycles – springtime and the warm weather will be here before you know it.

References:

[1] NSW Food Authority: Media Release, Australians expected to gain 15 million kgs this winter, http://www.foodauthority.nsw.gov.au/news/media-releases/mr-27-jun-2012-winter-eating#.VV1LpPmqqko

https://dietitiansaustralia.org.au/

Ernersson A et al. (2010) Long-term increase in fat mass after a four week intervention with fast food based hyper-alimentation and limitation of physical activity. Nutrition & Metabolism, 7:68. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2936436/

The Advantage of Exercising in Winter (1/2)

Part 01 of 02: Why winter might be the best time for you to drop body fat.

If you are thinking about slacking off your exercise and nutrition routine now that the cold months of winter are here, you might want to think again and not for the reason you might think.

Winter is almost here and when it’s cold and miserable out, it can be hard to stay motivated about your fitness.

…we tend to want to stay indoors and hibernate, meaning we eat more and do less.

A 2012 study [1] from the NSW Food Authority and NSW Health found that over winter, the average Australian adult gains anywhere from two to five kilograms of unwanted weight.

The study, one of the first to investigate winter eating habits in relation to fast food and snack consumption also found:

• 90% of Australians eat more fast foods, snacks and takeaways during winter because doing so makes them feel ‘warmer and happier’.

• 59% accept that any weight gain over winter will be due to eating more fast food and snacks and exercising less.

Nearly four in ten women (38 per cent) and one in two men (53 per cent) are expected to gain up to five kilograms over winter says the Dietitians Association of Australia.

And the really bad news is that we might not lose those kilos come springtime. Swedish researchers found that just one month of overeating can lead to weight gain that lasts for years.

What does this mean for you?

Let’s take a quick look at the numbers

• Studies show the average Australian gains 2.5-5kg of extra weight over the winter months.

• On average a person can sustainably reduce body fat by 150-200g per week.

This means, if during the 12 weeks of winter, you maintain your commitment to your health and exercise routine (we will further expand on what this commitment can be, in part 2 of this article series) – on average you will hit the warm weather of spring with 4–7kg less body fat than you would have if you gave into the cold and stopped doing your workouts… That’s a significant amount of body fat.

Plus, you will have a body you feel much more confident in for summer.

Not to mention you will have been stronger, healthier, and more successful in all other aspects of your life during the 3 months of winter.

Something to think about when it’s blustery and cold out and that sneaky voice whispers in your ear – “It’s so cold out, maybe I’ll just skip this workout and stay indoors.”

Part 2 of this article series will outline some tips on how to stay motivated and approaches you can take regarding your exercise during the colder months.

Developing Superpowers of Concentration (2/2)

The following segment is part 02 of the article series on how exercise can help boost your powers of concentration and take your workplace performance to the next level.

Part 02 of 02

So, How Does Exercise Change Your Brain to Improve Concentration?

Exercise helps drive mental focus and enhance levels of concentration through both direct and indirect means.

Direct Benefits – Helping You Focus

Getting your heart rate up leads directly and immediately to improved cognitive function and staying on task. This is due to a positive increase in blood pressure and blood flow to the brain. More blood means more energy and oxygen, and this makes our brain perform better. Especially in certain parts such as the dorsolateral prefrontal cortex, a part of the brain known to help in resisting distractions and improving attention.

Exercising moderately and regularly stimulates the release chemical growth factors in the brain. The release of these growth factors stimulates the formation of new brain cells, continued health of existing brain cells and growth of brain blood vessels, helping improve brain function and boosting mental performance.

More specifically exercise increases BDNF (brain derived neurotrophic factor), in parts of the brain regions involved in executive control and concentration. This leads directly to brain cells binding to one another. As such, synapses, or connections between cells become denser and more intimate ­– we think and focus better because our capacity to make connections is improved.

Regular exercise is also shown to reduce insulin resistance and inflammation, shown to be strong causes of brain fog, reduced memory, and concentration.

Indirect Benefits ­– Improving Wellbeing

In addition to its direct effects on mental performance, physical activity also aids concentration by improving general health. Feeling tired, uncomfortable, and irritable can take a toll on cognitive health and ability to concentrate. Developing a regular exercise routine helps increase fitness, improve sleep, lowers stress and improves mood. This boosts mental health and combats conditions, such as anxiety, fatigue and depression, which make concentrating at work difficult.

The Quickest Way to Build Your Brain:

If you’re looking for immediate improvements in mental acuity and concentration so you can perform better here’s how it’s done:

• a minimum of 20 minutes moderate-intensity cardiovascular exercise (heart rate at 70–80% of maximum), interspersed with your work hours… such as in the morning before you begin or in your lunch break, seem to work best.

If longer term performance benefits are more what you’re after:

• develop a regular pattern of 30–60 minutes resistance training along with 20–30 minutes of moderate-intensity cardiovascular exercise, such as running, cycling or elliptical trainer, three to five days a week, before or after work, or during your lunch break will work wonders!

There it is – regular, well-structured exercise… it doesn’t just get you in shape, it will help build your brain, develop your superpowers of concentration, and ensure you perform better in all aspects of life.

At Club Forma, our personal trainers design personalised exercise programs that maximize on performance enhancing techniques and minimize on time – helping our clients perform better at work and ensuring they stay on top of their busy lives.

If you are interested in learning more about how we can help you, book a free consultation with one of our expert trainers.

Book a Consultation

References:

https://pubmed.ncbi.nlm.nih.gov/26724833/

https://hbr.org/2014/10/regular-exercise-is-part-of-your-job