I love winter workout programs. You take a cold bitter day and start training. The next thing you know, you are sweating, your hearts pumping, and you feel just like its summer again. You can improve your mood and feel like the winter will not defeat you.  However, you must make some adjustments.

rocky-iv-07_510Winter training adjustments

Because the temperatures have dropped, your muscle may take a little more time getting warmed up. What makes matters worse, is that we occasionally have a day that is warmer than other days. We simply are confused on how to dress or prepare ourselves for our workout programs. Here is a list of a few pointers that may help you get a better workout and prevent injury along the way to get that awesome winter workout!

  • Number One – Foam Roll: this will work the hips, legs, and thoracic spine. You can also use a tennis ball or lacrosse ball.
  • Number Two – Mobility Drills: This will work the thoracic spine, ankle, hips, neck, and shoulders.
  • Number Three – Stretch the hamstrings, hips, and shoulders.
  • Number Four – Start Slowly on your workout program
  • Number Five – Do an extra light set
  • Number Six – Foam Roll at the end of your workout
  • Number Seven – Stretch at the end of the workout

You can also use a heating pad on problem areas before your workout to aid in the warmup process.

Most of all, listen to your body. If you feel a little tight in a certain area, give it a little attention. You will be glad that you did.


Any other question or comments email me at dmfitness@me.com.

Also, if you are interested in giving the gift of fitness this year, click on the following link for a special offer:

50% off gift card

David McIlhenney MS  NFPT CPT