Winter Workouts : Get Back on the Fitness Track Through a Variety of Indoor and Outdoor Options

Wasn’t it only a couple of weeks ago that you swore off sweets, cut back on calories and vowed to exercise an hour every day? By now, you may be regretting those New Year’s resolutions, and feeling not only out of shape but angry with yourself for failing--once again--to stick with a fitness routine.

The chilly, rainy days of late December and January are not conducive to fitness programs, but there are ways to stay in shape during inclement weather. And there are plenty of people out there who understand the problems inherent in beginning, or keeping to, an established routine during the winter months.

Fitness involves flexibility, strength and endurance. When combined with a sound nutrition program, a fitness program will enable you to control your weight; regular exercise promotes a sense of well-being, enhances self-esteem and can open up a new social network. But before embarking on a regular fitness routine, see your doctor or a sports-medicine specialist who can evaluate your present level of physical conditioning.

Why all the concern over fitness anyway? Noted runner, cardiologist and fitness guru Dr. George Sheehan says: “Your whole life depends on it, and by that I mean your total life, the person you are: your longevity, your life expectancy, your creativity, your success at work, your domestic bliss.

Different Attitude

“Virtually everything in your life depends on becoming fit.” When you look at it that way, maybe a fitness program deserves another try--and a different attitude. The prevailing opinion these days is that fitness should be fun.

Dr. Anthony Daly, L.A. Clipper team physician, acknowledges: “It really takes an effort to begin a fitness program; the motivation has to come from the individual. But you have to find something you like doing or you’ll find a reason to stop.”

Personal trainer Jake Steinfeld, host of the “Body by Jake” television show, agrees. “You have to keep humor in exercise,” he says, “and use your workout as a way to relieve stress, pressure and tension. It shouldn’t become a source of anxiety.”

Finding the time to incorporate an exercise routine into an already hectic schedule without adding more stress to your life may seem impossible, but Barbara Harris, editor-in-chief of Shape magazine, has a few suggestions. “The goal is to make fitness a habit that comes as naturally as brushing your teeth,” she says. “Learn to schedule it in; plan your workouts as a part of your day.” She acknowledges that especially for working mothers, scheduling even one hour to work out can be difficult.

“Be flexible with your time,” she suggests. “Hire a baby sitter for an hour while you exercise, join a health club with a nursery, or exercise to a videotape early in the morning. The key is to make it fun and to make it realistically fit into your life style.”

It’s that life-style aspect of fitness that authorities frequently mention, incorporating regular exercise into daily life without becoming obsessive about it.

A Fitness Life Style

Podiatrist Allen Selner notes: “We don’t see as much participation in sports for sport’s sake any more. As yuppies are getting older, sports fanaticism has evolved to integrating fitness into a life style. People are realizing they don’t have to run six marathons a year; they can participate in walkathons, family hikes or social bike rides instead.”

Despite the mild winter weather we enjoy in Southern California, embarking on a fitness program--or even continuing your regular routine--requires determination and perseverance. David Rivas, editor in chief of Men’s Fitness magazine, says: “This is a difficult time to get fit because the days are shorter, the weather is colder and nobody seems to have enough time. It just seems easier to bundle up and grow a beard.”

If hibernating at home all winter sounds even worse than recommiting to those lapsed resolutions, consider your workout options. Getting out of your den may take your mind off the weather, improve your outlook and get your body in shape at the same time.

Several Activities

You can thank triathletes--those long-distance endurance specialists who swim, bike and run--for the new fitness philosophy that working out should involve several activities. Most triathletes report fewer injuries than single-sport athletes and greater enjoyment of their varied workouts.

You don’t have to train for a triathlon to enjoy the benefits of cross-training (regular participation in more than one sport). Vary your routine: Take an aerobics class or work out with weights twice a week, go for a social run or a family hike on the weekend, walk a few miles with a friend and ride your exercise bike a couple of mornings. Incorporate fitness activities into your daily life and begin to think of exercise as a way to get out and play.

The mild winters in Southern California are not nearly as prohibitive as those back East, but if you don’t like the outdoor chill, you can take advantage of a number of winter fitness options: Join a gym or health club, exercise at home and learn to dress properly for outdoor winter weather workouts.

Health clubs and gyms--The facilities and resources available in a health club far surpass whatever you might reasonably accumulate at home. A range of weight machines; a full schedule of aerobics, dance and stretch classes; lap swimming, Jacuzzis and saunas, and, increasingly, longer hours, on-staff fitness trainers and child-care facilities make health clubs more convenient than ever.

“Joining a health club is the best way to start a fitness program,” Selner says. “It provides a social network of support and encouragement, which is so important for beginners. The sociability and improved self-esteem from getting in better shape will keep them coming back.”

Others acknowledge that clubs can be intimidating. Steinfeld refers to them as “metal jungles,” and Daly observes: “Too often people join a health club, but that’s the end of their commitment to fitness.”

To avoid this all-too-common dilemma, join with a friend who will hold you to your commitment. Investigate the club before you join to make sure the atmosphere, clientele and facilities are in line with your tastes, and take advantage of the services offered.

Working out at home--A new generation of high-tech home-fitness equipment includes exercise bikes, treadmills, stair-climbing devices, and rowing, cross-country-ski and weight-stack machines. Sales are booming, according to Harris. The equipment is beneficial only if you use it. Make sure you like the workout it offers before you spend your money.

Only a few years ago, the act of hiring a personal fitness trainer was limited to the rich and famous. While it’s still a luxury to pay someone to come to your home to lead your workout, today more people are finding a way.

“Personal trainers are all the rage,” Rivas says. “They make every workout count. And there are plenty of business people in Los Angeles who make enough to afford the $100-plus a week. They make it a part of their budget.”

A Booming Business

Steinfeld, who began by putting celebrities through their fitness paces, says he now motivates a whole range of clients--and business has never been better.

“Exercising at home is the best thing, because there are no excuses,” he says. “You can’t say the car broke down, you don’t have a blue headband and socks to match or you don’t look good enough.”

Although investing in expensive equipment or hiring a personal trainer may be an extravagance for many of us, home exercise need not be a high-priced proposition. Morning television offers hours of fitness programming. Exercise videos and audiotapes take you through an array of well-paced workouts, and several monthly health-and-fitness publications feature simple-to-follow exercise how-tos.

To make your home fitness program more fun, exercise with a friend or family member, listen to your favorite tunes, watch the news or catch up on your light reading while you work out.

Outdoor winter-weather workouts--Running, cycling and walking require only simple clothing modifications for comfortable year-round participation. Dressing in layers is sensible and an easy way to accommodate temperature changes. If you must run or walk at night, wear a reflective jacket or vest for greater visibility.

Bob Wischnia, senior editor of Runner’s World magazine says: “I think people in California tend to overdress when they run in the winter. When you’re running more than a couple of miles, you tend to heat up.” He recommends wearing a long-sleeved T-shirt, shorts or running tights and a nylon or Gore-Tex shell when it’s really cold or wet outside. The former Californian, who now lives--and runs all year--in Emmaus, Pa., adds: “I never wear outerwear unless it’s a hat and a pair of gloves. You lose most of your body heat from your head and your hands, so you should always keep them warm.”

‘Warm and Covered’

John Howard, former Olympic cyclist, notes: “I find that it just doesn’t pay to get cold. It really diminishes my level of enthusiasm for cycling. So I make sure to keep my fingers, toes and ears warm and covered. My rides are shorter and less intense during the winter.”

Even if the sun is shining, dress warmly for winter cycling. Howard adds: “Remember, when you’re riding, you create your own wind-chill factor. The faster you go, the colder it gets.”

“If you do get cold and wet,” Wischnia says, “the best thing to do is get warm and dry. You can’t catch a cold just from being cold, so take a hot shower or sit in a Jacuzzi, then put on some dry clothes, and you’ll be fine.”

Still not sure about the value of getting back on the fitness track? Consider, then, the further observations of Dr. Sheehan, who states with conviction, “Exercise and becoming fit will add years to your life.” Enough said. Now go out and have fun working out.